Getting outdoors

Why does exercising in nature feel better?

Mostly because it tends to leave you less tired, more energetic and more likely to enjoy yourself, although exactly why isn't settled.

In experiments with adults, activity in green outdoor settings left people less tired and more energetic than the same activity in urban settings¹. People also report more enjoyment and satisfaction with outdoor activity, and a greater wish to repeat it². Enjoyment matters because you're more likely to go back to something you like. Going with a friend or family member can add to it.

Two points are worth knowing:

• Whether exercise feels physically easier outdoors isn't clear yet. Some people seem to find it less demanding, but the results are mixed^4,5.
• The reason isn't proven. One idea is that time in nature calms the body's stress systems, but that is a proposed explanation, not a settled fact⁵.

Compared with exercising indoors, outdoors may be a little more enjoyable⁴. To find out what works for you, try your usual walk in a park, garden or waterfront and notice how you feel afterwards. Pick a place you enjoy.

How does being outdoors affect mood?

Activity in green outdoor settings improves mood-related measures more than the same activity in urban settings, especially anxiety and tiredness¹. The differences were moderate to large for anxiety, tiredness, positive feelings and energy, and small for depression¹.

Compared with exercising indoors, the picture is less clear. Positive emotions, tranquillity, feeling restored and motivation were sometimes better outdoors⁶, but other comparisons find no reliable difference in emotions⁴.

The first five minutes of green exercise may have the biggest effect on mood and self-esteem, so even a short outing may be worth it⁵.

How long the lift lasts isn't clear yet, and neither is the effect of repeating outings week after week¹.

A short outdoor walk is a reasonable thing to try when you want a lift. Notice how you feel before and after; that tells you more about what works for you than averages do.

How does time in nature affect life satisfaction?

Spending more time in nature, and living near good-quality green space, are linked with slightly higher life satisfaction, but these are associations, not proof of cause³.

People who spend at least 120 minutes a week in nature tend to report good health and wellbeing⁷. The effect is small, and healthier, happier people may simply spend more time outdoors⁸. So treat 120 minutes as a guide, not a rule.

A few other points:

• Green space in towns and cities counts. Local urban green space is linked with life satisfaction³.
• Quality may matter more than quantity. Living further than a 1 km walk from a high-quality natural site was linked with lower life satisfaction, while access to public open spaces in general was not⁹.
• More often tends to be better. Spending time outdoors in nature every day, compared with never, was linked with a higher sense of worth, and the link weakened as visits became less frequent³.
• For older adults, larger green spaces closer to home were linked with greater benefits¹⁰.

If a target helps, aim for time outdoors across the week, in one visit or several.

Do natural light and fresh air help motivation?

It isn't clear yet that natural light or fresh air in themselves raise motivation to exercise.

What is better supported is enjoyment: people report greater enjoyment of outdoor activity and a greater wish to repeat it². But that isn't the same as proven motivation. Another comparison of green and indoor exercise found no reliable difference in exercise intentions⁴. Whether natural settings help people keep exercising over months isn't clear yet².

Living near green or blue space (parks, rivers, coast) is often assumed to make people more active, but the results are mixed⁴. Direct sunshine can improve wakefulness and alertness, which may make a morning outing feel more appealing¹¹. That is background on energy, not proof of motivation.

So treat daylight and fresh air as something to test for yourself, not a guaranteed motivator.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

Time outdoors isn't a treatment for low mood, depression or other conditions. If low mood has lasted more than 2 weeks, you're struggling to cope, or things you're trying yourself aren't helping, see your doctor or a general health advice line¹². If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number if you can't stay safe.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

For anything else, such as a sore muscle or joint, ease off. See a doctor or other health professional if it persists or gets worse.