Get your nature on
7 new ways to get fit outdoors
Would you rather watch The Walking Dead on a treadmill or feel like you’re part of it on a trail run? It’s better for us to take that jog outdoors than to plod away inside, according to research. Here’s how taking your sweat sesh into fresh air makes a difference:
Gain good vibes now
Doing a workout in nature boosts your mood, ups your energy, and increases feelings of joy more than doing the same activity indoors, according to a 2011 review of 11 studies in Environmental Science & Technology. Participants also reported less stress and sadness.
Repeat rewards
People are more likely to say they’ll repeat an outdoor walk than an indoor stroll (Environmental Science & Technology, 2011).
Care about the community
College students who watched nature videos were more likely to behave in ways that support the environment and cooperation with others than were those who viewed videos of artificial environments, according to a 2015 study in Journal of Environmental Psychology.
See the bigger picture
Looking at images of nature led people to seek long-term benefits rather than instant gratification, says a 2013 study in Proceedings of the Royal Society B: Biological Sciences.
Step away from stress together
Walking in nature with friends increases our mental well-being and reduces the effects of stressful events, according to a 2014 study in Ecopsychology. Our physical health benefits too: People who live in leafy urban neighborhoods feel healthier and are less prone to heart disease and diabetes than are those who live without trees, according to a 2015 study in Scientific Reports.
7 new ways to get fit outdoors
1. Frolfing
Grab a Frisbee for a round of “frolfing” (i.e., Frisbee or disc golf). It's like regular golf without the club and the stuffy dress code. Toss Frisbees into baskets on designated courses and get quality nature time on the way.
“It’s a competitive, active sport that can be enjoyed either alone or with friends,” says Dan G., a part-time student at College of Southern Idaho.
+ How to frolf
+ Official rules
+ Find a course
2. Themed runs
Escape a zombie attack—you won’t even realize you’re getting a killer workout. Or get splashed with colored powder in a 5K that feels like a party. Themed runs, from Tough Mudders to undie runs, may get you moving after all.
“The unexpected gives a fresh outlook on an old sport,” says Willow G.*, a graduate student at the University of Saskatchewan.
+ Get chased by zombies
+ Find a mud run
3. Adventure & ropes courses
Test your courage and coordination on obstacles that have you tiptoeing on tightropes 40+ feet in the air, zip lining through the forest, or climbing cargo nets.
“There's lots of variation to keep me interested. Plus I can pretend that I'm on a ‘mission,’ like I did when I was young. That makes the course takes on a greater importance,” says Diana A., a first-year graduate student at The University of Texas at Dallas.
4. Paddleboarding or kayaking
Paddle your way fit in a kayak or on a stand-up paddleboard (SUP). Work on your balance, challenge your core strength, and pretend it’s as easy as everyone’s Instagram suggests. Try SUP yoga—just leave crow pose to the pros.
“It is more difficult than it looks. I enjoyed it most in Hawaii because dolphins often joined,” says Karlie H., a first-year graduate student at University of Wisconsin—Stout.
+ Paddleboarding for beginners
+ Kayaking basics
5. Bouldering
You don’t need to be superhuman to scale surfaces. Try bouldering: climbing close to the ground on a low-lying rock to practice technique with less terror. “The sense of accomplishment after climbing is so powerful and clear,” says Spencer H., a second-year graduate student at Ithaca College, New York.
+ Bouldering basics
+ Find a class
6. Forest bathing
The Japanese practice of shinrin-yoku or “forest bathing” involves spending time in wooded areas. This has been found to lower blood pressure, heart rate, and levels of cortisol, a stress hormone, according to a 2010 study in Environmental Health and Preventative Medicine.
“It’s being aware of nature and accepting that we are part of it,” says Anand M., a second-year graduate student at the University of Massachusetts, Boston.
7. Trail running
Lace up your sturdy shoes for the adrenaline junkie’s version of a nature walk—the trail run. Find a hiking path and pick up the pace; just watch your footing. Need to keep your heart in your chest? Hike instead.
“I pretend I'm a bird flying along the trail. It makes me feel free and able to face the challenges of my life,” says Andrew G., a fourth-year graduate student at Portland State University in Oregon.
+ Tips for beginners
+ Transition to the trail
+ Hiking hacks
Alexia Blalock
Third-year undergraduate majoring in education
University of Alaska, Anchorage
“We’re so caught up in technology that we’re missing out on all the amazing adventures surrounding us. I was hiking in Oahu, Hawai’i (where I’m from).”
Show us what you do when you workoutdoors.
Use the hashtags #GetOutdoors and #SH101
