Inside vs. Outside: Which Workout Is Best? …C0NTINUE READING HERE >>>
Key Takeaways
A new study showed that exercising in green spaces, such as parks or trails, is more beneficial than exercising indoors. Outside workouts can improve mood, reduce stress and anxiety, and enhance immune function. Planning ahead, finding a day out of the week that fits your schedule, and using apps that can find trails in your area are all ways to incorporate more outdoor activity into your exercise routine.
Whether you’re lifting weights at the gym, playing basketball at the local community center, or breaking a sweat in a Pilates or Zumba class, staying active is essential for your health. Regular exercise reduces the risk of chronic health conditions like heart disease, supports your mental health, lifts your mood, and strengthens your bones and muscles.
What you do for exercise and even when you work out has gotten a lot of research attention, but a new study looked at whether the location of your exercise matters, too. And it turns out that an indoor workout and outdoor exercise aren’t created equal when it comes to your health.
“The research is clear that natural settings could be an effective venue for promoting physical activity,” Jay Maddock, PhD, a study author and Director of the Center for Health & Nature at Texas A&M University, told Verywell. “People generally enjoy being outdoors, with parks, trails, and community gardens being the most popular venues.”
But what makes outside activity so much better for your health? Here’s what experts say.
PANS: A Fancy Name for Outdoor Workouts
The study focused on Physical Activity in Natural Settings (PANS), which refers to exercise or physical activity that you do in natural environments. This includes parks, trails, and forests, according to Maddock. “Blue spaces,” or areas near bodies of water like lakes, beaches, or oceans, are also included in PANS.
Physical activity in natural settings can include both aerobic activity and strength training, Kevin Lanza, PhD, assistant professor at UTHealth Houston School of Public Health, told Verywell. “For instance, walking on a vegetated trail or doing pushups in a park.”
Other examples of PANS are hiking a forest trail, jogging through the park, cycling along a scenic path, swimming in a lake, practicing yoga on a beach, or kayaking in the ocean.
The Benefits of Outdoor Workouts
Working out in natural settings offers some specific benefits that you don’t get from indoor exercise, according to Maddock. Research shows that engaging in short-term activities like a brief walk or bike ride can lead to improved mood and reduced stress and anxiety.
Exercising in nature may also help lower heart rate and blood pressure, which may lead to a reduced risk of heart disease, according to Lanza.
“People in the U.S. spend about 90% of their time indoors. Most of the time, they’re sitting—a sedentary behavior that, if overdone, is bad for our health,” said Lanza. “Further, the air indoors can be two to five times more polluted than the air outside.”
Lanza added that exercising outside also helps you get exposure to clean air and sunlight, which gives you a dose of essential vitamin D—a nutrient that’s crucial for maintaining healthy bones, supporting immune function, and enhancing muscle and brain health.
“Being active inside means you miss the extra benefits of being outside in natural settings,” said Lanza. “Being active outdoors, in natural settings, provides a potential triple benefit for our health.”
Since studies so far have focused on short-term outcomes (less than one year), Maddock said that more research is needed to see if the benefits of outdoor exercise occur over the long term, too.
“We are trying to figure it out. We don’t know exactly what it is yet,” said Maddock. “It is at the forefront of research right now, what is the mechanistic level that leads to these benefits.”
However, Maddock offered a possible explanation from the Biophilia hypothesis, which suggests humans are innately connected to other living organisms, including animals, people, and nature. This connection may explain why natural environments have restorative effects on attention and mood.
“Fractal patterns found in nature and the presence of terpenes—aromatic compounds from plants—are among the factors being studied,” said Maddock.
Indoor Workouts Have Their Place
Lanza cautions that there are some factors that can make outdoor exercise challenging—or even unsafe.
“The outdoors is not without risk. You are exposed to the good and the bad, and it depends on your level of exposure and what you do to minimize your risk of bad outcomes,” said Lanza.
Some challenges of outdoor workouts to be aware of include:
Weather: Being active outdoors means you could get caught up in rain, extreme heat or cold, high humidity, or strong currents in rivers and oceans. These environmental and weather conditions can affect both your safety and comfort, according to Lanza. While sun exposure does provide vitamin D, too much ultraviolet radiation from sunlight comes with its own set of health risks, from sunburns and heatstroke to skin cancer.
Allergies and pests: Lanza said that allergens such as pollen can be a concern if they cause respiratory symptoms, and invertebrates such as ticks or mosquitoes carry diseases that can be transmitted if they bite you.
Accessibility: Maddock pointed out that not everyone has easy access to outdoor space that’s safe for exercise. For example, you might have parks and trails near your house, but if they’re not well-maintained, they may not be safe for a workout.
Safety: Cherney added that exercising in isolated or poorly lit areas can present safety risks from cars, uneven terrain, and encounters with animals.
For some people, a gym or a home workout might be more accessible or motivating than exercising outdoors.
“Not everyone has access to outdoor activity spaces in nature, or the resources including transportation and time to access these spaces,” said Lanza.
Indoor workout spaces like gyms have incredible value because they provide a communal atmosphere, foster a sense of community, and often include amenities such as childcare for families, Stuart Cherney, MD, Chief of Sports Medicine at Stony Brook Medicine, told Verywell. These spaces also offer access to equipment that may not be available outdoors, like weightlifting and other exercise machines.
“For example, if you’re more serious about getting your heart rate up or if you’re training to get into shape for a specific sport, while you can do those things outside, you may not have the variety and access to equipment that you may get in a gym,” said Cherney.
How to Get More Outdoor Exercise
If you want to increase your outdoor activity, start by identifying green spaces, such as parks, trails, or nature reserves, in your community. These environments can be enjoyable ways to integrate any outdoor activity into your exercise routine. Maddock said there are many apps that can help you find local trails and green spaces near where you live.
And you don’t have to transition outside all at once. If you exercise a few days a week, start by dedicating at least one day to an outdoor workout.
Lanza added that making a plan is a key step, too. Star by finding safe, accessible natural settings in your area, then check the weather and air quality conditions. Next, decide on the types of physical activities you want to do. You’ll also want to think about timing and transportation to your chosen spots, and whether you want to work out on your own or with others.
“Along with answering these questions, people should prepare for the outdoor activity with proper hydration, skin protection, and clothing,” said Lanza. “If going alone, consider letting someone else know your plan or taking your phone.”
During the summer, when it’s hot, Lanza said it’s important to take extra precautions and know the symptoms of heat-related illness, such as muscle cramps, headaches, dizziness, and nausea. If you think you could be having symptoms, “stop the activity and move to a cool place.”
To stay safe while exercising outdoors, Cherney said it’s important to understand the specifics of the activity you’re doing. For example, cyclists should be aware of traffic rules and wear appropriate safety gear, such as helmets and reflective clothing. Runners should know which side of the road to run on and avoid paths with heavy hills or banked roads to prevent injury. For hikers, being aware of potential hazards such as ticks, insects, and wildlife is key to having a safe, enjoyable outdoor exercise experience.
What This Means For You
If you want to be more active outside, experts recommend making a plan, finding green and blue spaces nearby, and taking precautions such as staying hydrated, using sunscreen, and being aware of local wildlife and terrain conditions.
>