RESEARCH
Evidence for outdoor exercise seems to be mostly based around three areas:
• Being surrounded by nature
• Getting some fresh air
• Exposure to sunlight
Exercise in a picturesque green environment with plenty of fresh air improves mental health. Mood is elevated, as are perceived energy levels. A review of ten studies by the University of Essex showed that it takes just five minutes to get this boost in mood and that it can be achieved through walking, cycling, gardening, fishing, horseriding and even farming. Both low and high intensity exercise produced this mood boosting effect with changes strongest in younger participants and those with existing mental illness.
Another review by a US medical college compared the psychological benefits of exercising indoors with activity in natural environments. The latter was consistently associated with increased energy, positive moods and feeling revitalised along with decreases in tension, confusion, anger and depression. In fact, a series of studies by Ryan et al( 2010) found that 90 percent of people experienced increased feelings of energy from being active outdoors.
A word of caution though, just being outside might not cut it; the environment may need to be appealing to reap the benefits. Runners reported feeling more restored after running in a park than when doing the same run in an urban environment and some studies have suggested that being surrounded by unpleasant scenery may actually worsen the mood. It’ s not just green environments that seem to have positive effects, researchers at the University of Exeter are studying the possibility that so called‘ blue space’ or places near water are also powerful mood boosters.
One aspect of exercise outdoors that has received close attention is exposure to natural light. Whilst there are risks of too much sun, lack of light may be just as bad. Sunshine appears to provide numerous benefits including:
• Boosting stores of vitamin D, which does more than keep teeth and bones healthy but also looks after eyes and may protect against heart disease, cancers, diabetes, arthritis and MS.
• Increasing serotonin levels, a chemical in the brain known to elevate mood and regulate appetite.
• Boosting testosterone levels in men, which may help to improve muscle growth.
• Strengthening the immune system by improving the function of special T cells responsible for protecting against illness.
• Increasing levels of nitric oxide in the body. This can widen blood vessels and lower blood pressure.
• Improving both memory and sleep. Getting more of the latter may further improve memory and offers a wide range of other health benefits.
There may be benefits beyond psychological and physical changes too. Some studies suggest that exercise adherence may be increased by outdoor workouts. A Canadian study found that postmenopausal women were more likely to attend a workout class delivered outdoors versus the same routine indoors. In fact, attendance rates across the 12 weeks were 97 percent. The same US review mentioned earlier also noted greater enjoyment reported with outdoor workouts and that participants were more likely to repeat the activity than those training indoors.
One final thought to add to the equation is that exercise outside can be cheaper for both clients and trainers alike. Clients have no gym memberships to pay and many outdoor spaces around the country are free to use. This coupled with the strong evidence for psychological benefits from natural surroundings and the multiple effects of exposure to sunlight makes the great outdoors truly great.
For more information about Paul, visit www. balanceweightloss. co. uk or email info @ balanceweightloss. co. uk
Paul has a BA Hons in Sports Studies and an MSC in Exercise and Nutrition Science. He has been a fitness instructor, self-employed personal trainer, health and wellbeing physiologist, tutor and was formerly Curriculum Manager for Lifetime Training. He is a member of the Technical Expert Group for fitness for the UK and has written The Complete Guide to Weight Loss. He also has his business, Balance Weight Loss( www. balanceweightloss. co. uk).
REFERENCES
Mejia R. Green exercise may be good for your head. Environmental Science and Technology, April 21 2010
Barton J and Pretty J. What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science and Technology, March 25 2010
J. Thompson Coon, K. Boddy, K. Stein, R. Whear, J. Barton, M. H. Depledge. Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 2011; 110203115102046 DOI: 10.1021 / es102947t
Richard M. Ryan, Netta Weinstein, Jessey Bernstein, Kirk Warren Brown, Louis Mistretta, Marylène Gagné. Vitalizing effects of being outdoors and in nature. Journal of Environmental Psychology, Volume 30, Issue 2, June 2010, Pages 159 – 168
Maria Bodin, Terry Hartig. Does the outdoor environment matter for psychological restoration gained through running? Psychology of Sport and Exercise, Volume 4, Issue 2, April 2003, Pages 141 – 153
Lacharité-Lemieux, Marianne MSc; Brunelle, Jean-Pierre PhD; Dionne, Isabelle J. PhD. Adherence to exercise and affective responses: comparison between outdoor and indoor training. Menopause, July 2015- Volume 22- Issue 7- p 731 – 740
Paul Wa takes a that su
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