Top Reasons to Take Your Workout Outside

While regular exercise is essential for your health, where you move matters, too. More people are trading treadmills for trails, and research shows that heading outdoors to get your heart rate up could offer unique advantages for both your body and mind.

Here are eight science-backed reasons to step outside for your next workout.

1. It Strengthens Your Immune System

Sunlight is a natural source of vitamin D, which supports immune cell function and helps regulate inflammation. Just spending time outside while you exercise may help your body produce more of this essential nutrient.

Bonus: Being in green spaces with trees or plants exposes you to phytoncides, organic compounds that boost white blood cell activity and further support immune health.

2. It Challenges Your Body in New Ways

Outdoor environments often offer uneven terrain, natural inclines, and weather variations that can make your workouts more physically demanding.

• Walking or running on hills, sand, or trails activates more stabilizing muscles

• Your body expends more effort adapting to wind resistance and varying surfaces

A study in the Journal of Sports Sciences found that running on sand requires 1.6 times more energy than running on a hard surface without the added joint stress.

3. It Burns More Calories

Increased physical challenge often means increased calorie burn. The need to adapt to outdoor temperatures (especially cold or hot environments) also makes your body work harder to maintain core temperature, using more energy in the process.

You’re also more likely to extend your workout outdoors because it may feel less monotonous or mentally draining.

4. It Reduces Anxiety and Depression Symptoms

While exercise alone is a proven tool for mental health, green exercise physical activity in natural settings may offer enhanced benefits.

Studies suggest outdoor workouts lead to:

• Lower levels of anxiety and depression

• Elevated serotonin, a brain chemical linked to mood stability

• A greater sense of calm and emotional well-being

A systematic review published in Environmental Science & Technology found that outdoor exercise significantly improved mood and self-esteem across age groups.

5. It Can Improve Sleep Quality

Exposing your body to natural daylight, especially early in the day, helps regulate your circadian rhythm your internal body clock that controls sleep and wake cycles.

Morning outdoor workouts may lead to:

• Falling asleep faster

• Deeper, more restorative sleep

• Better daytime energy and alertness

According to the CDC, getting sunlight during the first two hours of the day can positively influence your sleep hormones like melatonin.

6. It Enhances Your Mood Naturally

Movement increases feel-good neurotransmitters like dopamine and endorphins, but outdoor activity adds extra fuel to your brain’s reward system.

New and stimulating environments like walking through a new park or trail can trigger emotional uplift by engaging more of your senses and boosting motivation. Research suggests people report higher levels of enjoyment and fulfillment from outdoor workouts compared to indoor ones.

7. It Can Boost Self-Esteem

Even a short walk outdoors can provide a sense of accomplishment and personal empowerment.

• One study found just five minutes of green exercise improved self-esteem

• Participants who exercised near water (like lakes or rivers) reported even greater boosts

These effects were strongest with low- to moderate-intensity activity, making it accessible for beginners or those returning to fitness after a break.

8. It Improves Cognitive Function

Outdoor activity doesn’t just benefit your body it sharpens your mind.

• One study showed that walking outdoors improved memory and attention span more than walking the same distance indoors

• Being in nature helps reduce mental fatigue and restores focus

These benefits make outdoor workouts especially valuable for students, professionals, and anyone seeking mental clarity during the day.

Smart Tips for Exercising Outside

To stay safe and comfortable while working out outdoors:

• Apply sunscreen and wear a hat and sunglasses to protect from UV rays

• Dress appropriately for the weather and wear layers you can adjust

• Stay hydrated before, during, and after your workout

• Choose proper footwear for traction on natural terrain

• Be mindful of your surroundings, and exercise during daylight hours when possible

Can't Get Outside? Try This Instead:

If going outdoors isn’t always an option, there are still ways to reap some of the benefits:

• Open your curtains to let natural light in

• Set up your workout space near a large window

• Talk to a healthcare provider about light therapy devices, especially during darker seasons

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