In most western societies, urbanisation and screen time dominate our daily lives. Because of this, we are quickly moving away from the profound connection between humans and nature. Yet, the natural world offers innate benefits to our physical and psychological wellbeing, as we are of nature, although this is easy to forget sometimes. Combining nature with physical activity, Green exercise maximises the physiological impact of both to not only enhance physical health but also nurture mental well-being in ways that indoor workouts cannot replicate.
This blog post will explore how green exercise can support physical and mental health in a more powerful and holistic way, and how we can embrace the benefits of outdoor activity in our everyday lives, even if living in an urban area.
[GREEN exercise does not necessarily have to take place in a lush, green space – simply engaging in physical activity outdoors where there is maybe only ONE tree in sight can count as ‘green exercise’!]
Why Nature Matters for Mental and Physical Health
Modern life often disconnects us from the natural world, but research consistently shows that time spent in nature can have transformative effects. Exposure to natural environments reduces stress, improves mood, and even aids in medical recovery. For instance, patients recovering in hospital rooms with views of nature have been shown to recover faster and experience less pain compared to those with more urban views. Similarly, simply having plants in a room has been associated with better physiological, psychological, and physical outcomes.
These findings highlight an important truth: nature isn’t just a backdrop; it’s a powerful partner in supporting human well-being. As humans we share experiences of finding seemingly benign experiences of nature through the senses calming. Maybe it’s the sound of rain, hearing the waves crash onto a beach, birds chirping, or maybe the sight of an impressive tree. There seems to be an inextricable link between connecting to – i.e., seeing, smelling, hearing, feeling or tasting – the natural world, and feeling calm.
The explanation for this comes down to a particular nerve in our nervous system – the ‘Vagus’ nerve. This nerve runs through the body to communicate signals both ways between the brain and body. It stimulates the activation of fight/flight/freeze when we sense danger, and then actions the return to a calm and relaxed state when that danger has been resolved. In an earlier blog post, we touched on how the ‘Vagus’ nerve is central to a physiological mechanism by which physical activity benefits our mental health (read here:).
This same mechanism in action is the key factor in elevating the benefits of engaging in physical activity when done outside or in more naturalistic places. When we exercise, we work the Vagus nerve up. When we rest in between bouts of activity, it calms back down again. This trains our nervous system to be worked up – to experience stress, pressure, danger – and regulate itself back to a state of calm and balance. And through this push and pull, the nervous system becomes more flexible, better able to be pushed further outside the comfort zone without crumbling. This is now thought of as a cornerstone of good mental health and psychological resilience to stressors; thus, with the added, calming impact of nature, it bolsters this process and can enhance the long lasting psychological resilience built through regular physical activity.
The Unique Benefits of Green Exercise
- Improved Mental Health and Mood
Engaging in physical activity outdoors offers an effective way to boost mental health and manage stress. The Attention Restoration Theory suggests that natural environments capture our attention in gentle, undemanding ways, allowing our minds to recharge and recover from mental fatigue. This is especially beneficial for reducing anxiety, improving mood, and enhancing overall well-being.
For those living with conditions like PTSD, depression, or chronic stress, green exercise provides a calming escape from daily pressures. The soothing sights and sounds of nature, such as rustling leaves or flowing water, create an environment that promotes relaxation and reduces the body’s stress response.
- Enhanced Focus and Attention
The benefits of green exercise extend beyond mood enhancement. Studies have shown that exposure to nature improves cognitive functioning and attention spans. For children with ADHD, time spent in natural settings significantly reduces symptoms and increases focus. Similarly, adults report better concentration and productivity after engaging with nature.
These findings have practical implications for parents and schools. Incorporating outdoor play, gardening, or nature walks into daily routines can help children and adults alike improve attention and cognitive performance while enjoying the restorative effects of being outside.
- Reconnection with the World
Whilst physical activity can be a solitary or self-focused endeavour, engaging in exercise outside can be powerful in connecting an individual to the world around them. Simply noticing and appreciating the outdoor space can cultivate emotions such as gratitude and awe, which are important feelings to experience given humanity’s destructive relationship to the earth at present.
Furthermore, for younger individuals, engaging in physical activity outside can be particularly important. As we are developing through childhood, our brains are especially ‘plastic’. This means that they are more readily changeable, constantly reforming and rewiring to best navigate the environment it learns to exist in. Now, the brain has no agenda, no way of knowing or controlling how it changes; it simply changes in response to the input it receives. Therefore, by giving more input from outdoor spaces, and whilst experiencing enjoyment in those spaces through physical activity, there provides a profound opportunity to have a young person’s brain wire up to be in tune with the world around them, to be able to navigate an urban lifestyle whilst still appreciating their place within nature, and within the world more generally.
Considering the work that is needed to combat the climate emergency we find ourselves in, it is more imperative than ever to foster the next generation to appreciate and connect with nature.
Supporting Development Across Life Stages
For children and adolescents, interacting with nature supports emotional, cognitive, and moral development. Outdoor activity provides a wider opportunity to express creativity, build self-esteem, and engage problem-solving skills, while reducing anxiety and depression. Additionally, schools that integrate outdoor curricula see enhanced learning outcomes and better behavioural regulation in their students.
For older adults, green exercise offers a way to combat the physical and mental effects of aging. Dementia patients, for instance, benefit from the inclusion of gardens and natural elements in residential care settings. These designs provide opportunities for joy, interaction, and connection — experiences that are central to maintaining brain function and health as we age.
Making Green Exercise Part of Everyday Life
Incorporating green exercise into daily routines doesn’t have to be complicated. Here are some simple ways to get started:
- For Families: Plan regular outdoor activities such as hikes, bike rides, or spending time in the park. Encourage children to explore their surroundings and engage with nature through games or creative play.
- For Schools: Integrate opportunities to engage in activities outdoors, such as nature walks, gardening projects, or outdoor sports. These activities can enhance focus and promote healthy psychosocial development.
- For Individuals: Take advantage of local green spaces, even if only for walking. Even brief exposure to nature can have noticeable benefits.
Conclusion: Reconnecting with the Natural World
In a society that often undervalues the natural world, embracing outdoor activity is not just good for us—it’s a step toward preserving the ecosystems that sustain us.
Green exercise is more than a fitness trend—it’s a reminder of our deep-rooted connection to the natural world. By combining the benefits of movement with the restorative power of nature, we can nurture our mental, physical, and emotional well-being. This can be incredibly powerful for young individuals, for whom attentional difficulties, emotional challenges and growing disconnect is becoming the norm. Schools can get ahead of the curve by incorporating opportunities for outdoor activity – such as sporting interventions – for the individuals that need it the most.