5 Ways “Green Exercise” Improves Health and Happiness

Intuitively, I’ve always suspected that the great outdoors was good for my health. Whenever I feel stressed, the urge to get outside for some fresh air is overwhelming; it’s incredible how even a 10–15-minute walk can turn my day around. Chances are, you have similar anecdotes on the soothing and refreshing effects of nature.

But now, there is scientific proof that spending time outside is indeed beneficial — even necessary — for the body, mind, and spirit. Any physical activity performed outdoors is known as “green exercise.” (Okinawans call it “forest bathing.”) It includes hiking through forest trails, strolling along the shore, riding your bike through the park, or digging around in your garden.

Sadly, the average American spends 90% of their time indoors. But spending so much time inside could be creating a “nature deficit” that negatively impacts health and happiness.

If you need some motivation to get outdoors today, these five green exercise benefits will inspire you to lace up your walking shoes and go for a stroll.

1. Improves Mental Health

Recently, I did a mental exercise where I tried to think of the happiest moments in my life. Luckily, I’ve lived a blessed life, so there were a lot of joyful days to choose from: swimming in the oceans of Turks & Caicos, finishing a scenic half-marathon on a warm spring day, and going on nature hikes with my spouse were just a few that came to mind.

But it surprised me how often my happiest moments coincided with a time I spent outdoors. As it turns out, it’s not a coincidence.

Spending time in nature has a profound impact on mood and can be an effective salve for depression, anxiety, and stress.

One study in Seoul, Korea, found those treated for depression were nearly three times more likely to find respite from their illness if they spent time walking in nature before their therapy sessions.

Another study found that green exercise can significantly improve self-esteem, especially in environments in proximity to water.

These mood changes are associated with an increase of endorphins (the “feel-good” hormone) and a decrease in cortisol (the “stress hormone”).

Some research also indicates that the mental health benefits of green exercise could be due to negative ions, molecules found in sunlight, plants, and waterfalls (or anywhere water “collides”).

2. Helps You Live in the Moment

Being present and savoring moments in your life can make you happier, and spending time in nature encourages your brain to be present.

Think about it; when you’re enjoying a beautiful sunset, gazing out across a lake, or taking in the trees at the park, you are taking in everything around you, from the vibrant colors of the sky to the fresh scent of the earth’s soil.

Spending time outside actually slows your internal clock, which gives the elusion that time is increasing.

It’s called “soft fascination,” which is a heightened state of present-moment mindfulness. During this frame of mind, the language and memory centers of the brain grow more dormant while the sensory areas become more active.

I’ve experienced this slowing of time myself on many occasions; in particular, I remember summer afternoons on vacation at the cottage that seemed to go on forever in the best possible way!

3. Fosters Hope

We already covered how green exercise can make time appear to slow down, but it has other mind-altering effects.

Roaming in nature can resemble the effect of entheogens, which are psychoactive chemicals like the psilocybin in mushrooms or ayahuasca, a psychoactive tea. Users of these controversial substances often describe life-transcending experiences.

Comparatively, 18% of Americans report they’ve had a profound spiritual experience or a feeling of union with something bigger than themselves while being in nature.

Spending time in nature and viewing stunning landscapes brings a heightened sense of awareness, optimism, and feelings of safety. Researchers call these moving feelings “prospect” and “refuge.”

Research has even shown that a 15-minute walk in nature can help you feel more capable of navigating life’s challenges. (More evidence that taking a break to go walking during a stressful day at work can help you do your job better!)

4. Boosts Immunity

Exercise is already known for its immunity-enhancing benefits. But taking that workout session outdoors enhances those advantages!

For example, going for a walk or run in the sunshine helps your skin manufacture Vitamin D. Known as the “sunshine vitamin,” vitamin D is difficult to get through diet alone.

And a whopping 42% of Americans are vitamin D deficient. But studies indicate that insufficient levels of vitamin D can result in an increased susceptibility to immune disorders and infection.

Of course, too much sun can cause skin damage and cancer. 10–30 minutes of sun exposure three times a week is likely sufficient for generating enough vitamin D. (After that, use sunscreen.)

Spending time in nature also exposes you to beneficial microbes found in soil and on plants that help reduce inflammation and combat stress. (No wonder gardening is such a popular hobby for unwinding!)

Certain soil microbes can also aid the immune system and mitigate allergies.

5. Enhances Sleep

There’s growing evidence that time spent outdoors can benefit your sleep quality.

One study found that the exposure to nature and sleep quality may be more interlinked than once thought, particularly in men over 65. Other research found that moderate to vigorous physical activity outside may result in more efficient sleep.

Exposure to natural sunlight helps regulate your circadian rhythm, the body’s internal clock. The positive effects of outdoor exercise on stress and mental health can also make it easier to get some shuteye at the end of the day.

The fresh air also helps your lungs expand better, cleansing the airways and regulating your breath, which is conducive to better sleep.

Now you know why you get back from a day at the beach feeling pleasantly tired and happy!

Final Thoughts

If you look back at the history of humankind, it’s only in the last few hundred years that spending so much time indoors became the status quo.

But humans were designed to spend time outside. Our skyrocketing health issues as a society are a testament to that.

The good news is if you’re struggling with low moods, poor sleep, or general malaise, the Rx could be as simple as a healthy dose of nature. And there are few treatments as easy and enjoyable as those mother nature can provide.

“In all things of nature there is something of the marvelous.”

~ Aristotle

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Originally published in In Fitness And In Health on Medium.