Should You Really Get Outdoors More?
Just your friendly PT here to convince you to ghost that gym session š»
Itās a familiar storyā¦ take out gym memberships full of fresh hope and excitement. We dress in our best gym outfit, or in my case just my classic all black wardrobeā¦ what can I say, fashunnnn šš»āāļø and eagerly head to our first session. Itās goes great, the novelty of new equipment and fresh workout programs leave you with that post gym buzz. Itās all going so wellā¦ until itās not. The cold nights and monotony of training creeps in and suddenly the shine that new gym had starts to wear thin*.
Well, what if, just perhaps there was a better way? Perhaps instead of aiming to get our daily dose of activity in an indoor environment on machines that try to emulate the movements of exercises we can do outdoors we couldā¦ just go outdoors?
Donāt get me wrong, there are some amazing benefits to going to a gym including social interaction, a boost of motivation and a huge convenience factor but, while maybe slightly biased, incorporating some form of exercise outdoors has a few more benefits than you might think.
In a world where the majority of people spend a lot of time indoors and are increasingly sedentary Iām here to convert you to a fellow outdoorsy fangirl and here are just a few reasons getting outdoors kinda rocksā¦ figuratively and literally š¤.
You might just work harderā¦
Several scientific studies have shown that the rate of perceived exertion (RPE) during exercise performed outdoors was lower, even though the participants were working equally as hard (1). Put simply, it seems that the distraction of the ever changing environment makes the exercise seem less difficult. On top of that, participants in another study worked harder than they thought outdoors when asked to reproduce a previous exertion level compared to the gym-going counterparts (2). So, taking an hour long walk outdoors instead of jumping on the treadmill might just mean youāll work harder but feel like youāre putting in less effortā¦ what an absolute belter of a result!
Photo Credit: Niklas Sƶderlund
It makes you happierā¦
We have all been told since we were younger that the fresh air is perfect to help relax you when you are having a bad day, but is it true? Well once again science is on our side and many studies have found that exercising in green spaces led to more enjoyable workouts and increased self-esteem. It appears our local park might be worth more than just our go to hangout as teenagers.
Not only this, but it also reduced tension, anger and depression ratings (3). These benefits are seen in comparison to exercising in an indoor gym too, meaning that being out in the natural environment has benefits not only your physical but also mental health compared to being indoors.
I must say from personal experience, while I do enjoy the buzz from a great gym session it pales into insignificance in comparison to how I feel when Iām outdoors. Could it be the lack of mirrors and baggy clothes that are to be held responsible? Probably, but hey, Iāll take it.
It doesnāt just boost your moodā¦
So, youāve already overdosed on the feel good hormones such as dopamine by exercising outdoors and youāre probably working harder than you think, but youāre boosting something else too thatās a pretty important weapon in our health arsenal; your immune system.
We all knowing getting our regular dose of D is important (take that how you want š) but the increased exposure to Vitamin D, even on a cloudy day means youāre working on more than just that glowing tan (an area that I need more work than most).
Low levels of vitamin D are associated with increasing prevalence of autoimmune conditions šš»āāļø, osteoporosis and can contribute to many common health problems (4). While us UK folk are advised to supplement vit D especially during winter, if you exercise and top up on your vit D why wouldnāt you?
Photo Credit: Niklas Sƶderlund
You will challenge your body in more than one wayā¦
Donāt get me wrong, as a warmth lover, there is something verrry inticing about a gym with heating, phone chargers and a chilled water fountain but in terms of getting the most bang for your buck out of your training heading outdoors has itās benefits.
Taking movement outdoors puts an increased stress load on our bodies which requires more effort to overcome in comparison to the gym. For example, walking on an incline treadmill in a climate controlled gym you wonāt have to contend with a strong headwind, a constantly changing and diverse landscape underfoot or varying temperatures that your body will have to overcome and adapt to. These stressors keep your body āon itās toesā, constantly providing challenges to adapt to. This not only challenges you physically, but also mentally. Iām sure a point that anyone who has descended from a big mountain day can contest to.
Increased proprioception is seen in people who exercise outdoors (5). This is your bodies sense of where it is in relation to the space around you. The stimuli provided by the changing environment increased the neural pathways and lead to faster reaction times, better stability and better balance controlā¦ something that we could all benefit from!
Photo Credit: Niklas Sƶderlund
Itās freeā¦
Cost is often cited as one of the most common reasons people donāt exercise. However, choose to exercise outdoors and this wonāt be an issueā¦ or an excuse. There is an abundance or amazing places to walk, cycle, swim an adventure no matter where you live. What makes this even better is that it makes it accessible to anyone and everyone!
Youāll meet some amazing peopleā¦
Whether you exercise outdoors alone or in a large group of people, you could pretty much spark up a conversation with anyone without the judgment you would probably experience in a gym. There is an āall in this togetherā attitude with those who choose to exercise outdoors.
Just recently, I was on a 7 day solo hiking trip in Scotland and met so many amazing people along the way. Some of the most interesting and friendly people I have met have been through hiking, training at a park or being outdoors, it never fails to amaze me how talkative people are when taken away from our urban, busy and distracting environments.
If youāre not making life long friends, at least you might get some interesting conversations or insights. I could reel off so many amazing chats Iāve had but couldnāt even begin to recall the amount of kind and simple interactions I have had over the years. They may not always be ground breaking but Iām definitely taking the amount of compliments I got on my red jacket I wore on a recent hike recently to the grave with me as someone whoās entire personality is black clothing. Maybe I should wear colour more often?!
Have I convinced you yet?
These are only a few reasons that it is beneficial to get yourself outdoors and challenging yourself to try something new! With google and a smart phone at our fingertips we are so lucky to be able to search for routes and parks, groups which you can join and all the other tools that once made things such as hiking and training outdoors a little trickier.
To get started, you have to do just that. No special equipment is requiredā¦ just the gym clothes you would usually wear, some sunscreen, water and a sense of adventure.
If you are in need of some inspiration check out all the group trips and workshops I am holding this year over at Made Wild Adventures . I canāt guarantee sunny conditions but I can promise some epic memories, new skills and amazing friendships!
See you in the great outdoors and stay wild š«
References
Focht BC. Brief walks in outdoor and laboratory environments: effects on affective responses, enjoyment, and intentions to walk for exercise.Ā Res Q Exercise Sport.Ā 2009;80(3):611ā620.
Ceci R, Hassmen P. Self-monitored exercise at three different RPE intensities in treadmill vs field running.Ā Med Sci Sports Exerc.Ā 1991;23(6):732ā738.
Thompson Coon J, Boddy K, Stein K, Whear R, Barton J, Depledge MH. 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.Ā Environ Sci Technol.2011;45(5):1761ā1772.Ā
āThe Nutrition Scienceā, https://www.hsph.harvard.edu/nutritionsource/vitamin-d/, accessed 27 Jan (2017).
5. Berman MJ, Jonides J, Kaplan S. The cognitive benefits of interacting with nature. Psychological Science. 2008;19(12):1207-12.
*Just a disclaimer that I know this definitely doesnāt happen to everyone by any means, it is more for narrative purposes and the experiences speaking to lots of people on the topic over my career.