Whenever you hear the term, “green exercise,” what do you imagine? Hiking? Climbing mountains? Gardening? All of these are great examples, but any activity that happens in nature where you break into a sweat is green exercise.

This term was originally coined by Jules Pretty, PhD and Jo Barton, PhD, professors at the University of Sussex in the United Kingdom. Over the years, these two professors published dozens of studies on the benefits of green exercise. They showed that wherever it happens, it has benefits to uplift your mood.

How Green Exercise Lowers Stress and Anxiety

Research has found a clear link between exercise and stress reduction and between nature and stress reduction. So when you combine exercise with nature, you get a double dose of wellness. In fact, according to the Anxiety and Depression Association of America, consistent exercise can be as effective as medication for some people to reduce symptoms of anxiety. Other research shows that physically active people have lower rates of anxiety than those who do not exercise.

Here are several ways green exercise helps reduce anxiety and depression.

IT PRODUCES ENDORPHINS. When we exercise, our body releases feel-good neurotransmitters called endorphins. These chemicals in our brain act as natural painkillers, making us feel better and less stressed. Endorphins are responsible for the natural high we get from a hard workout.

IT REDUCES STRESS HORMONES. Exercising in nature helps you feel calmer because it reduces your body’s level of stress hormones, including adrenaline and cortisol.

IT REDUCES FATIGUE. Exercise improves your blood flow and your body’s ability to use oxygen efficiently. These changes reduce fatigue and improve alertness. This is especially helpful when you feel stressed and depleted and need to return to a more balanced level of energy. When you are stressed, the nerves in your brain and throughout your body are impacted. Because of that connection, when your body feels better, your mind will feel better too.

IT PROVIDES A PLEASANT DISTRACTION. One of the best parts about exercising while spending time in nature is that it offers a fun break from the pressures of everyday living. Just changing your scenery and environment can lift some of the stress you feel at work or at home.

IT ENCOURAGES YOUR FOCUS. When you work out, you can fully engage in the present moment instead of letting your mind run wild with worries about the past or the future. When you combine being in nature with working out, you can focus more on the moment you’re in and experience a happiness boost.

{Excerpt by Sandi Schwartz, Vibrant Life, March/April 2022

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7 Ways You Can Get into Green Exercise

1. Hiking: Try it at your local park, along a river trail, or venture out into a national forest to take in the beauty of nature.
2. Swimming: Swimming produces a relaxation response that produces chemicals to calm you down. When you swim laps, you can focus on your strokes and breathing, making it easy to shut out the noise and activity going on outside the pool.
3. Biking: Ride alone or with others. Biking is a great way to get exercise, enjoy the fresh air, take in natural scenery, and experience a healthier frame of mind.
4. Gardening: Activities such as pushing a wheelbarrow, raking leaves, lifting bags of compost, digging and weeding all help to give you a full-body workout. While gardening activities provide greater strength and stamina, they also help to reduce stress. In fact, just sitting in the garden can help improve brain function and improve overall well-being.
5. Lunch Breaks: Find out where your nearest park, lake, or riverside pathway is, and go for a stroll on your lunch break a few times per week.
6. Go Exploring: Explore a different national park each weekend to discover your surroundings and get in some healthy exercise. Pack a healthy picnic lunch and head out for an afternoon of exploring with a friend or the whole family.
7. Shutterbug Walking: Grab your camera or phone and go for a walk in nature. Whether you’re photographing wildflowers or big landscapes, you’ll be reaping the benefits of green exercise.