7 Benefits of Outdoor Workouts, Based on Science
You know that mood boost and rush of energy you feel after a good workout? Now imagine combining that with the feeling you get after spending some time in the fresh air and sun — absolute bliss.
It seems logical that taking your workout outdoors would be good for you, but there’s science to back up the benefits of exercise in nature. Here are a few good, research-backed reasons you should take your workout outside.
Hot tip: If you have Alo Moves, you can download workouts to the app so you can work out or meditate anywhere — no Wi-Fi necessary.
Improves performance of strength workouts.
When it comes to cardio activity, we know outdoor workouts add an additional level of resistance (such as hills and uneven terrain) that can up the difficulty of your training and give you a “better” workout. But could the same be said for strength training? According to a 2024 study, the answer is yes. The results showed that nature-based exercisers doing calisthenics reported increased performance output compared to indoor exercisers.
Boosts your brain health.
A 2023 study showed that a brief walk outside led to a greater increase in cognitive function compared to a brief walk indoors. Knowing that both time in nature and exercise individually lead to a boost in cognition, combining the two activities most likely supercharges that brain-boosting effect.
Improves your mood and happiness.
Have you ever felt instantly happier the moment you stepped outside? It’s not all in your head. A 2019 review of research shows links between nature exposure and increased psychological well-being, increased positive affect (a level of energy related to happiness, confidence, and friendliness), and a feeling of purpose and meaning in life.
Enhances sleep quality.
If you struggle with sleep, outdoor time is key. A 2015 study showed that increased access to green spaces reduced the likelihood of the study participants reporting poor sleep, particularly for men.
Reduces risk factors and burdens of anxiety and mood disorders.
A 2018 study looking at access to green spaces (e.g. nature, forest, parks) and blue spaces (water) showed a negative association with anxiety and mood disorders and a positive association with mental and general health.
Reduces depression and anxiety.
Researchers looked at twins to determine the effect that nature has on self-reported depression and found that greater access to green spaces was associated with less depression. Another study looked at exposure to neighborhood green spaces and found a link with lower levels of anxiety, depression, and stress.
Helps you feel less isolated.
Exercising with other people outside is a great way to combine social connection and hit your fitness goals. But even if you prefer time alone or are still building up a larger friend circle, you can still feel more connected just by being outside. A 2018 study showed that study participants who are less socially connected still reported higher levels of well-being and lower levels of depression when they had greater exposure to nature.
Outdoor Workout Ideas
Hiking
Cycling
Swimming
Surfing
Skateboarding
Rollerskating
Outdoor gyms
Calisthenics and bodyweight strength training
Partner bodyweight workout
Outdoor yoga
Outdoor Pilates
Stand-up paddleboarding and SUP yoga
Kayaking