Getting a breath of fresh air isn't just good for the soul, as researchers now say it could make one big difference in your workout routine.
The average American spends roughly 90% of their time indoors, estimates the Environmental Protection Agency (EPA). Whether we’re at work, at home, in our cars, or at the gym, that’s a lot of time stuck inside. Yet research shows there’s good reason to get out into nature when you can, especially while exercising. In addition to known benefits such as helping out your lungs and heart, a September 2025 study, published in the journal Psychology of Sport & Science, now suggests the greatest benefit of exercising outside might have to do with your likelihood of choosing to do it again.
Citing how the expansion of cities—and a growing population in urban settings—has affected access to natural spaces, a group of European interdisciplinary researchers with backgrounds in sports science, neuroscience, and psychology, set out to compare the effects of taking a one-hour walk in urban, indoor, and “green” or natural/outdoor environments.
A total of 25 men participated in the study, with all of them walking in each setting. They were asked to walk for two 30-minute increments with 10 minutes of seated rest in between. Throughout the study, the participants provided:
- Insights about their experience, collected via questionnaire
- Measurements of heart rate and heart rate variability
- Saliva samples, used to track cortisol (noted as “a stress marker”)
When compared with those in the other two groups, the data collected confirmed that, after walking outside in nature, the men experienced:
- Higher levels of positive emotion, including relaxation
- Lower levels of negative emotion, including stress and anxiety
- Better physical and perceived restoration
- Lower levels of perceived exertion
These benefits resulted in “significantly higher enjoyment” for those experiencing the natural setting. And this, in turn, led to the greatest benefit of all: a far greater intention to exercise in the same environment in the future. This all gets at an important truism that’s all too easy to forget: The best workout plan is the one you stick to. In other words, your commitment to consistency—not your ability to do any one particular physical challenge—can have a lasting impact on your health and longevity.
“Active people generally live longer and are at less risk for serious health problems,” says the U.S. Centers for Disease Control and Prevention (CDC), which recommends at least 150 minutes of moderate-intensity exercise per week to lower your risk of heart disease, type 2 diabetes, obesity, and certain cancer types.
It’s definitely still a great idea to head to your local gym or to hop on an at-home treadmill, especially if you have an established routine. But if you’re looking to make a plan to get moving more, make sure it’s something you enjoy—and consider taking your workout outdoors for maximum benefits. And as the study’s authors concluded, exercising “in natural environments is a powerful resource for promoting psychological well-being and physiological recovery.”
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