Out of the gym and into the wild
Five hidden benefits of ‘Green Exercise’
With summer in full swing, getting out of the gym and into the wild for your workout becomes more appealing. This month, we’re exploring some of the key benefits of ‘green exercise’ – giving you the boost you need to stay active this summer.
What do we mean by green exercise?
Green exercise has been defined as any activity that takes place in natural green spaces, e.g. woodlands, parklands and waterway trails, or in urban green spaces like city parks. The good news is, the activity needn’t be a gruelling 10-mile run or an afternoon of uphill mountain biking – in fact, recent studies have shown that spending just two hours a week gently exercising in nature leads to a higher level of health and wellbeing[1].
- Biodiverse spaces may bolster our immune system
It turns out your grandma may have been right when she said, ‘a speck of dirt a day keeps the doctor away’. In biodiverse green spaces, we come into contact with a greater number of biologically and genetically diverse microbial organisms[2]. With strong evidence to show that limited microbiome diversity can lead to higher instances of chronic inflammatory conditions – the health benefits of ‘getting some fresh air’ could be greater than we ever imagined.
When we spend time exercising in nature, we’re not only exposing ourselves to a greater number of microbiomes, but we’re also increasing the number of Natural Killer Cells – yes, they are as badass as they sound – ‘best known for killing virally infected cells as well as detecting and controlling early signs of cancer’[3].
- Lower stress, greater focus
You don’t need to be meditating under a tree for eight hours to achieve the stress-lowering and focus-boosting effects of time in nature. When we are active in a green space, even for just 15-30 minutes, we’re getting a double whammy of benefits. Whilst the physical activity is increasing levels of endorphins, serotonin and dopamine for feelings of wellbeing and focus our exposure to nature is reducing cortisol (stress hormone) levels, stimulating our senses and making us more aware of the present moment.
- Go on green – nature could help us workout harder, for longer
The University of Essex has been researching the effects of green exercise for two decades. One particular study explored how perceiving the colour green during exercise influenced performance and perceived exertion. It was found that when cyclists were exposed to greener surroundings, they had lower total mood disturbance and lower ratings of perceived exertion. So, it’s possible that when we exercise in nature, we can actually work out for longer and harder than we would indoors.
- Stick with it – nature is our biggest cheerleader
Finding the motivation to work out regularly can be difficult. With all the benefits mentioned above, it’s no surprise that a 2015 study found that getting outdoors to work out helps us exercise more regularly and stick to a routine[4]. Nature is constantly changing, so every workout brings with it the opportunity to see something new. This means we’re much less likely to get bored of our surroundings, whilst feeling more in tune with the earth and our natural habitat.
- Get together – outdoor exercise and a sense of community
Parkrun and wild swimming have become common words in our vocabulary over the last few years. Their popularity lies in their ability to bring a sense of community into our lives whilst giving us a fix of all the physical and mental health benefits of moving our bodies. When we get outside to exercise as a group, we feel encouraged, supported and motivated – we also feel a sense of accountability to others, making us more inclined to stick to a commitment.
The benefits are so well-founded that GPs are now prescribing outdoor activities as an alternative to medication for people with low-level mental health issues and long-term health conditions. The NHS Social Prescribing programme refers patients for free outdoor activities such as Parkrun, Green Gym, guided walks and paddle sport sessions to increase a sense of wellbeing and reduce symptoms of mild depression and anxiety.
What’s not to love?
It’s a fact. Getting outdoors is good for you. Whether you choose to go for a solo lunchbreak jog in your local park, or join your nearest community Bootcamp or Parkrun, it could be the start of a transformational journey to better health and wellbeing.
This article is brought to you by Freedom Care Clinics, specialist providers of osteopathy, chiropractic, physical therapy, sports massage, acupuncture and shockwave therapy in Leeds and Manchester. Whether you’re new to green exercise or already a seasoned outdoor athlete, we’re here to support you on your journey to greater wellbeing.
[1] https://massivesci.com/articles/outdoor-green-space-microbiome-benefits-soil-air/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7913501/
[3] https://www.immunology.org/public-information/bitesized-immunology/cells/natural-killer-cells 23.5.2023
[4] https://pubmed.ncbi.nlm.nih.gov/25423324/
