8 Benefits of exercising in nature

Exercise is a wonderful thing. It releases endorphins, improves both physical and mental health and helps you sleep better. It’s also a brilliant hobby, a great way to meet new people and can even ease stress. But, did you know that where you exercise can make a real difference too?

While most people might automatically think of the gym as the go-to place to work out, taking things back to basics and exercising outdoors can bring even more benefits. Trees, woods and parks can help people feel better, encourage more active lifestyles and alleviate the symptoms of some debilitating conditions.

What are the benefits of exercising in nature?

There are countless benefits to working out in the woods. Researchers discovered that 90% of people feel that the sensory experiences of being in a woodland and seeing wildlife improve their overall wellbeing. Whether you don your helmet and go on a bike ride, enjoy a run in the crisp morning air or even try your hand at some woodland yoga, you will soon reap some fantastic rewards.

1. Improves mental health

Scientific studies have shown that ‘green exercise’ can improve self-esteem and mood, as well as reduce anxiety and depression. It’s not just the physiological effects of exercise, such as the release of endorphins, dopamine and serotonin that cause these responses. When researchers compared different exercise settings, they found that regular use of woods or parks for physical exercise reduced the risk of poor mental health, whereas similar patterns were not observed in non-natural settings such as gyms.

Another study found that people who spent at least 120 minutes a week in green spaces were significantly more likely to report good health and higher psychological wellbeing. Activities such as cold water swimming may also offer mental health benefits, as exposure to cold water is thought to have an anti-inflammatory effect. Since chronic inflammation has been linked with depression and anxiety, this could be one reason why some people report improved mood after cold water swimming.

2. Reduces stress

Being in or around nature has been shown to reduce stress and improve wellbeing, whether you’re exercising or not. Even simply having views of trees, plants and shrubs at a workplace has been linked to higher employee wellbeing, while patients recovering in hospital with the same views have been found to recover more quickly.

One reason for this may be that spending time outdoors helps lower levels of stress hormones cortisol and adrenaline. In one study, people who spent three days breathing in the scent of Hinoki (Japanese cypress) oil experienced lower adrenaline levels alongside an increase in natural killer cells, which help the body defend against viruses. Elevated levels of these immune cells were still detected two weeks later, suggesting that the benefits may last beyond the initial exposure.

3. Increases vitamin D

Of course, being outside in the sunshine when working out is a brilliant way to increase your vitamin D. Vitamin D boosts your immune system, helps fight depression, promotes bone growth and prevents osteoporosis, so it’s an important vitamin to have. Get outside for your workouts from late March to the end of September for the ultimate vitamin D boost.

Remember to protect your skin if you’re spending extended periods in strong sunshine.

4. Gives you a better workout

Particularly if you’re cycling or running, exercising in nature can give you a much more intensive workout. While you may be able to adjust the incline on a treadmill or add resistance on an exercise bike, nothing can replicate outdoor terrain. With steep hills and undulating ground, a workout in the woods is always full of variety and allows you to push yourself harder.

5. Improves physical health

Spending time outdoors can benefit your physical health in many ways, from easing blood pressure to promoting a healthier gut microbiome. Research suggests that spending three days in nature can boost immune function, with some effects still measurable a month later.

Studies have also found that greater exposure to green spaces is associated with a 12% lower mortality rate, including a reduced risk of cancer, lung and kidney diseases. The health benefits of nature are increasingly recognised by the NHS, which has introduced ‘green prescriptions’ to encourage people to spend more time outdoors as part of improving their mental and physical wellbeing.

6. Helps improve sleep 

Exposure to natural daylight helps regulate your body’s production of melatonin, the hormone that controls your sleep-wake cycle. Exercising outdoors, especially earlier in the day, can help reinforce a healthy sleep rhythm and improve the quality of your sleep.

7. Alleviates boredom 

As convenient as running on a treadmill or following a workout video might be, nothing beats the thrill of exercising outdoors. It’s a great boredom buster too – you can work out while watching wildlife, trying your hand at foraging and exploring the wonders of the woods.

8. Saves money

Finally, exercising in the woods is a much cheaper alternative to splashing out on a gym membership. So, if you’re looking to save some money and reap the benefits of the great outdoors at the same time, why not venture out into nature for your next workout?

This blog was originally published on 14 January 2019, and was last updated on 19 August 2026, to include new information.