Before we start to discuss the benefits of exercising outdoors, it’s important to note that the benefits of exercise are the same, whether you exercise indoors or outdoors.
Exercise can help to prevent, or manage, certain illnesses, such as, stroke, metabolic syndrome, high blood pressure, Type 2 diabetes, depression, anxiety, arthritis, and many types of cancer. According to the Mayo Clinic, exercise also helps with weight control, and it boosts mood and energy, while also helping to improve sleep. I can vouch for this!
So, are you like me – Do you like to exercise outdoors?
There’s something quite wonderful about exercising outside. Whether you enjoy walking, jogging, running, hiking, cycling, or simply getting out into the fresh air, exercising outdoors can make your workout feel less like a chore, and more like, something to look forward to.
Personally, I love exercising outdoors when the weather is warm and sunny. Winter can be more challenging, especially when it’s cold and snowy, requiring extra layers. However, once I’m outside and surrounded by nature, I still enjoy it. It’s a good reminder that we don’t need perfect weather to exercise; sometimes, simply getting outside and moving, is exactly what we need.
Exercise and Nature
Exercise of any kind, provides benefits for both our physical and mental health. Regular physical activity can contribute to cardiovascular health, physical fitness, muscular strength, and psychological wellbeing. Research also consistently associates regular physical activity with having a lower risk of cardiovascular disease, and premature death.
What about exercising in nature?
There is growing research into what is often called “Green Exercise;” which is physical activity performed in, or around, natural environments.
A 2026 systematic review and meta-analysis of 51 studies found that green exercise was associated with improvements in several measures of mental wellbeing. However, it is important to keep this in perspective; this research doesn’t mean that exercising outdoors, is automatically better than exercising indoors.
Perhaps one of the biggest benefits of outdoor exercise, put into simple terms, is that, if you enjoy it, you may be more likely to want to do it regularly, which in turn, becomes a habit. Consistency matters when it comes to exercise, and exercising outdoors can provide plenty of variety without requiring a gym, expensive equipment or a complicated workout plan.
You can walk, or, increase your pace into a brisk walk, jog, or run; and if you use Weights2Go Weighted Sports Bottles, you can add resistance to your workout, while staying hydrated.
What About Autophagy?
There’s another interesting area of exercise research called autophagy.
In basic terms, autophagy is a natural cellular recycling process that helps cells to break down and recycle damaged or unwanted components.
To read some interesting facts about Autophagy, see our article in the Weights2Go Community section.
Get Outside and Get Moving
Outdoor exercise provides variety; for example, I love hiking in the mountains, where the scenery is amazing. The uneven and unpredictable terrain provides a great workout, and, preparation is important.
Whether you’re hiking at elevation, cycling a local trail, going for a run, or simply enjoying a slow walk while getting some fresh air, outdoor exercise can be a great way to move your body while enjoying your surroundings.
Remember, you don’t need perfect conditions, nor an elaborate workout plan to start, often, the hardest part is simply getting out of the front door!
Just remember that outdoor exercise does require some preparation, particularly when running, hiking, cycling or exercising in extreme temperatures. Look out for our article on preparing for outdoor exercise, including footwear, clothing, hydration, warm-ups, routes, air pollution and simple ways to help to reduce, the risk of injury.
Disclaimer
The information provided in this article, and on this website, is for general educational and informational purposes only. It is not intended to replace medical advice, diagnosis or treatment from a qualified healthcare professional.
If you experience rapid or unexplained weight loss or weight gain, persistent abdominal swelling or bloating, significant changes in your bowel habits, abdominal pain, or any other symptoms that concern you, please speak to your doctor.
If you are new to exercise, have an existing medical condition, are taking medication, or are unsure whether a particular exercise, diet or weight-loss approach, is suitable for you, speak to your doctor or another appropriately qualified healthcare professional, before starting or changing, your exercise programme.
Research is continually evolving, and individual responses to diet, exercise, sleep and weight loss, can vary considerably.
Research & More Reading
- Autophagy and Exercise: Current Insights and Future Research Directions — Botella, Shaw & Bishop, 2024.
- Effects of Green Exercise on Mental Health: A Systematic Review and Meta-Analysis — Liu et al., 2026.
Mayo Clinic – 7 Benefits of Regular Activity