There’s a feeling that’s hard to pin down when you exercise in nature. You’re mentally lighter, and maybe even a little more ready to tackle stuff that stressed you out before. Turns out, it’s not just you. New research suggests that exercising in nature brings with it a slew of physical and mental perks. You just won’t get these perks when you grind it out in the gym or on the pavement.
You’ve probably heard before about research that links being in nature with having a better mood. But this is the first one to actually nail down physiological differences in people. They were tested after exercising in nature, urban, and indoor environments. This adds even more weight to the idea that workouts in nature are a solid idea.
What’s behind this association? Here’s what the study found, plus what doctors want you to keep in mind.
The Findings Are a Major Win for Outdoor Exercise
For the study, which was published in the journal Psychology of Sport and Exercise, researchers asked 25 men to walk for an hour at a pace of about 6.5 kilometres per hour. They walked in three different settings—a natural area (like a mountain trail, coastal promenade, or nature reserve), an urban route, and an indoor fitness set-up, like a gym. The researchers had them answer questions about their psychological state. They measured their heart rate and heart rate variability (the variation in time between heartbeats). Additionally, they assessed their levels of the stress hormone cortisol before and after the walks.
READ MORE: Treadmill or Outdoor Walking? A New Study Settles the Debate
As a whole, the men in the study said they felt much more relaxed, more joyful, and less tired after nature walks compared to walking in the other environments. They also had lower levels of the stress hormone cortisol swirling around their bodies. The participants’ heart rates dropped faster after a walk in nature. Their heart rate variability (HRV)—which shows how well the body is able to tap into the parasympathetic nervous system and encourage a calm feeling—was up to 30 percent higher after a nature walk.
Something else to consider: The participants were more likely to say that they wanted to do the nature walk again. However, they didn’t have the same level of motivation to do the city and indoor walks again.
Why Are Nature Workouts So Valuable for Health?
There’s something called the biophilia hypothesis, which suggests that people have a deep connection with nature and a desire to be in it. Exercising in nature likely taps into that, according to study co-author Stefano De Dominicis, PhD, PsyD, an associate professor of Sport and Health Psychology at the University of Copenhagen. “We benefit from that connection by being more calm and relaxed in natural environments,” he says. “Having contact with nature is more often positive than negative.”
That calming effect will naturally lower your heart rate and improve HRV, which is linked with better cardiovascular health, says sports medicine experts. Add that in with the endorphins you get from exercising, and you have a nice recipe for positive mental health.
READ MORE: Experts Reveal How Many Calories You Burn When Walking 10 000 Steps
Overall, the study reinforces what multiple meta-analyses and reviews have shown. Physical activity outdoors leads to greater reduction in perceived stress, anxiety, and negative mood.
This Doesn’t Mean Indoor or Urban Workouts Are Bad
The findings don’t suggest that indoor or urban workouts aren’t worth your time. If that’s your only option, have at it. You can still feel good knowing that you’re doing your fitness and health good. You may get added health perks from socializing if you, say, play five-a-side football indoors or work out with friends at your gym.
If you live in a city, you may also feel more comfortable working out in an urban environment or at the gym—as that’s completely fine.
What the findings do suggest is that if you’re faced with the decision to do a trail run in the Drakensberg, a Lion’s Head hike, or to pound the pavement in traffic-heavy Joburg, that nature option may have added perks for your mental health, stress levels, and heart.
“Exercise regularly and, if you can move some of it outdoors, you may get extra heart health and mental benefits from it,” the researchers note.
This article by Korin Miller was originally published on Men’s Health US – additional reporting and products added by the Men’s Health SA team.
