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Exercise: Why you might want to take it outside

A man and two women smile as they walk through a nature area.

   

April 20, 2026—Hitting the gym or working out at home are great exercise options. But if you want to get even more from your fitness routine, get outside among the green and growing things.

Green exercise—exercise performed in parks, on nature paths or in other natural spaces—offers physical and mental benefits beyond those gained from exercising indoors or in bustling urban areas, the American Council on Exercise reports. For example:

A mood and confidence lift. Exercising in a peaceful nature setting can improve your mood. It may reduce depression too. And exercise involving challenging terrain, such as hiking or trail running, might boost your confidence as well.

Less stress and anxiety. Many people find exercising in nature restorative and relaxing. One study found it reduces negative thought patterns. And it reduces anxiety even more than gym workouts, according to the American Heart Association.

Enhanced heart health benefits. In one study, people with heart disease who exercised outdoors saw greater improvements in cardiovascular function, including better blood pressure and heart rate.

Ready to get in a green workout?

You can start by taking your workouts to just about any area with greenery, trees or grass. Maybe that's a city park, a leafy neighborhood or a nearby forest. These can be good places for activities like walking, running, cycling or hiking.

Then, to make the most of your green time, check out these tips:

Check your exercise intensity. For health benefits, experts recommend including at least 150 minutes of moderate aerobic activity in your weekly workouts. One example is brisk walking. The talk test is an easy way to gauge your exercise pace and whether you might want to slow it down or step it up.

Your exercise is:

  • Moderate if you can talk but not sing during the activity.
  • Vigorous if you can't say more than a few words without pausing for a breath.

Find an exercise partner (or a group). Having an exercise buddy can increase your enjoyment and your accountability. You're more likely to show up when someone is counting on you. Join a group fitness class. Exercise with a co-worker, or start a neighborhood walking group. Cheer each other on!

Do what moves you! Choose an outdoor activity you enjoy. When exercise is fun, you're more likely to keep doing it. (By the way, if you don't actually like outdoor exercise, you shouldn't force it on yourself. You might end up feeling less motivated to exercise, research suggests.)

Stay safe out there. Depending on your activity, you might need to bring sunscreen, bug spray, extra water and snacks, and a phone. Even if you're just jogging in your neighborhood, you'll want to watch out for traffic and be aware of your surroundings.

What's keeping you from getting a regular move on?

For tips on overcoming common exercise hurdles, take our quick assessment.

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