Fitness
Green exercise: why an outdoor workout will make you fitter and slimmer
Going for a run in the sunshine or doing some stretches under the trees in the park is certainly a more pleasant experience than working out under the strip lights of a windowless gym. And according to scientists it could also be much better for your mind and body.
Dr Carly Wood, a senior lecturer in sport and exercise science at the University of Essex, is a researcher in “green exercise” and says the power of outdoor workouts should not be underestimated. “There is so much evidence that by switching to doing your exercise outside you can boost your body and brain,” she says. “In our research we have found powerful mental health benefits from working out under an open sky, especially when surrounded by nature. But there are additional physical gains too compared to exercising indoors.”
Here’s how exercising outdoors can improve your health and wellbeing.
You burn more calories and blast more fat outside
Taking exercise outside, with its wind resistance, more demanding trails and soft or uneven surfaces such as grass, really does add to the energy demand. Six weeks of running outdoors, when compared with running on the predictable conveyor belt of a treadmill, was found to improve leg muscle strength by researchers reporting in the journal PeerJ, and “induce greater physical fitness improvements”, including a bigger reduction in body fat.
Take strength training outdoors to get stronger quicker
Most studies comparing indoor and outdoor exercise have looked at aerobic activity such as running, swimming and cycling, but last year Henrique Brito, a human performance researcher at the University of Lisbon, examined whether environment makes a difference when it comes to resistance training. Brito and his colleagues tracked 53 adults as they did a body-weight circuit indoors, and another 51 adults who did the same strength workout in a park surrounded by trees. The results, published in Psychology of Sport and Exercise, show that the outdoor exercisers achieved “better performance output”, demonstrated by the fact they typically completed a higher number of repetitions of each exercise — about two more crunches, squats and lunges — in a set time than the indoor group. Brito concluded that this could make a real difference to fitness and strength over time.
Outdoor workouts can reduce anxiety
Wood describes one study conducted by her colleagues at the University of Essex which showed that huge “psychological gains are experienced during physical activity in nature”. Published in the Applied Psychology of Health and Wellbeing journal, the team found that outdoor workouts reduced anxiety, anger and hostility and boosted energy. “Aspects of nature have a huge influence on our mental state,” Woods says. “Taking your workouts outside provides additional benefits for the mind and has therapeutic effects for low mood.”
Researchers from Norway and Florida asked participants to walk 500m twice: first along a tree-lined track, then on a treadmill facing a blank wall. On each occasion they were asked to wear a device that measures brain activity. The results, in the International Journal of Psychophysiology, show a dramatic difference in brain responses and activity outdoors, with participants displaying increased connectivity between brain regions involved in reasoning and attention as well as brainwaves that indicated they were feeling more relaxed.
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You are more likely to stick with exercise if you do it outdoors
A recent OnePoll survey conducted by Ordnance Survey revealed that 46 per cent of the 2,000 British adults questioned said they feel more motivated to exercise outdoors, compared with just 22 per cent who felt the same about using a gym regularly. A review of evidence by Wood’s colleagues at the University of Essex found the mood-boosting effects of exercising in nature to be the reason for better engagement and sticking at it in the longer term. “People find they enjoy exercising outside and because of that are more likely to keep it up,” Wood says.
Running indoors really does take more effort for the same fitness gains
Staring at a treadmill screen rather than absorbing the sights and sounds of nature can make running and walking feel like harder work, but a review of 55 studies involving 1,005 participants in the Journal of Sports Sciences last year found that indoor running and walking really does take more effort for the same fitness outcome. On a treadmill people inadvertently tweak their technique, chopping their stride when running and shortening their step length when walking, which results in an increase in the amount of oxygen they use to complete the activity. “Even if the intensity of exercise is comparable, people tend to find it easier outdoors than inside,” Wood says.
There’s another reason to hop off the treadmill and on to the trails: it could reduce injury risk. A study in the journal PLoS One shows that too much treadmill running at too high an incline stresses the body in a way that could lead to injury.
Forget spin classes — for real muscle gains you need to cycle outside
You might think your spin class pushes you to physical limits, but research suggests that you actually work harder cycling outside. When scientists at the University of Nebraska compared physiological and psychological responses to stationary biking in a lab environment and outdoor cycling for a paper in the Journal of Strength and Conditioning Research, it was the outdoor workout that won, with cyclists able to pedal at a higher intensity. Others reporting in the International Journal of Sports Physiology and Performance have shown that elite cyclists produce much higher levels of muscle power when cycling outdoors compared with performance on an indoor bike.
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Open water swimming can boost mood and reduce hot flushes
Swimming anywhere is a great whole body workout, but taking a dip in rivers and lakes has a proven effect on mood. Dr Heather Massey is a senior lecturer in sport, health and exercise science and a member of the extreme environments laboratory and clinical, health and rehabilitation research team at the University of Portsmouth. Her research found that novice outdoor swimmers who took part in a ten-week introductory course had acute and chronic reductions in negative mood as well as a boost to wellbeing.
Meanwhile, Joyce Harper, a professor of reproductive science at University College London, surveyed 1,114 women, all of them regular cold water swimmers and 785 of whom were going through the menopause for a paper in Post Reproductive Health. Harper and her colleagues discovered that 46.9 per cent of the women reported a significant improvement in anxiety, 34.5 per cent in mood swings, and 30.3 per cent in hot flushes as a result of regular swims outside. “Women said they felt it was mainly the physical and mental effects of cold water that helped their symptoms,” Harper says. “For many the effects are lessened if water is too warm, as it would be indoors, and it is both the outdoor environment and the water temperature that has particular benefits.”
Just a 15-minute session outdoors will boost your vitamin D stores
Exercise outdoors from spring to autumn and you get exposure to natural daylight that boosts your mood and vitamin D stores — exposure that you simply don’t get with artificially lit exercise studios. Vitamin D helps to regulate the amount of calcium and phosphate in the body, which is vital for healthy bones, teeth and muscles. Schedule a walk for between 11am and 3pm when the sun’s rays are at their strongest, exposing some skin such as the forearms, face and legs. According to dermatologists at the British Skin Foundation, a daily 10-15 minutes outdoors for lighter skin types and 25-40 minutes for darker skin types from April onwards tops up your vitamin D supplies while also minimising the risks of sunburn and skin cancer.
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
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