Benefits of training outdoors

Photo by Yaroslav Shuraev

Titus Perry

NASM-CPT, NASM-PES, AFPA-CHN

Indoors vs outdoors... the choice is an easy one for most, yet it's overwhelmingly in favor of one option at the expense of the other. When given the choice between training indoors vs outdoors one can reliably assume most people's answer is to train indoors. After all, it's climate controlled, there's equipment, the bathroom is readily accessible, and sometimes there's even a smoothie bar, sauna, and showers. Though, there's something missing still.

When you take your workout into the great outdoors, whether that be calisthenics at the park, a run around the track, a hike through the woods, a swim in a river/lake, or even just a walk in the neighborhood, you are creating space for nature to lend a helping hand in your efforts to optimize your health and training goals. With the further away you are from industrial machinery and automobiles, the better.

You gain additional benefits on top of what is already being gained from the training itself! Our bodies are intimately connected to the earth and its elements and has been so for a very long time. Research often shows the links between those who spend more time outdoors or live near natural earthly bodies such as mountains, trails, rivers, etc. tend to be happier, less prone to depression and anxiety, less likely to get sick, are at lower risk for all-cause mortality, and even tend to be fitter. I strongly believe this to be influenced in large part by the underrated role that nature plays in our health.

The benefits

Good for the heart and arteries - Spending more time outdoors means we are breathing in fresher air, getting adequate sunlight, detoxing impurities through sweat, and stimulating our senses in ways that are virtually impossible when staying inside. It can be incredibly uplifting for our moods and mental health. A natural body of water will be better than chlorinated pool water, sunlight better than light bulbs, air from the trees and algae better than filtered air conditioning systems, and natural rock, sand, water, concrete, and grass better than rubber and tile. These natural elements bring balance to the body's electrical circuits as according to some modern research it offers an exchange of electrons with humans and animals who are in unobstructed contact with it. Meaning, to be in contact with these elements without barriers in between like gloves and footwear.

This direct contact with the earth allows the excess buildup of positive electrons in our bodies to be transferred to or replaced by some of the negative electrons found in these earthly materials. This is important as the accumulation of positively charged electrons can begin to trigger systemic inflammation due to their unstable nature. On the other hand, the addition of negatively charged electrons will act to stabilize the body's electrical charge and bring you back into a more neutral state. There is some supporting evidence that this considerably lowers the risk for various diseases, particularly those relating to the blood and heart.

Better air quality - Another excellent benefit to spending more time outdoors is the superior air quality! It is well known the advantages that come from plants when it comes to air quality, though, I'm not certain that everybody knows just how much plants really are doing for the environment and your health. The common knowledge surrounding plants is that they boost levels of oxygen in the atmosphere. While this is true, this part of their contribution is a tad overhyped as single celled freshwater algae are in fact responsible for the vast majority of earth's oxygen.

The big contribution of plants on land with regards to the air we breathe is in their ability to filter and optimize air quality. Trees and other plants on land are unmatched in their ability to absorb and repurpose substances that would otherwise be toxic to humans and animals alike. Some of these substances include gaseous agents such as carbon monoxide, sulfur dioxide, and various pollutants. They are even capable of catching and trapping larger particles that we otherwise would be inhaling more of, such as mold spores. These types of things are much harder to filter indoors as much research shows it would take at least 10 plants per square foot to achieve significant improvements in indoor air quality as indoor air quality is nearly always inferior to outdoors. Though, there are more than enough trees outside to take care of that for you!

The sauna effect - A good sweat is actually more important to health and exercise recovery than you may believe. In our sweat lies a broad concoction of minerals, electrolytes, water, and various toxins. We know that sweating allows our bodies to cool when overheated, but it also acts as another method of detoxification for impurities.

Saunas are a Godsend for many, and for good reason! They have been around for centuries and there is a plethora of research to support the benefits to human health. Everything from lowered risk for cardiovascular disease, to cognitive improvements lowering the risk for Dementia and Alzheimer's. There is a downside to relying on saunas in that not everyone has regular access to one. Though, there is a reliable source of heat that can grant similar benefits to a sauna (though still distinctly different as you'll soon read).

That source of sweat inducing heat is none other than the sun itself! When we make the effort to take our training to the great outdoors, no matter what part of the world you live in, we are all exposed to some degree of sunlight for various lengths of time during the day. The closer you are to the equator means that getting sufficient sunlight exposure is going to be that much easier. Though, if you live in colder climates where sun exposure is short lived and not as intense, you may not derive some of the benefits that overlap between sunlight exposure and sauna treatments.

Despite this, there are many other benefits to sunlight you can still take advantage of that are unique to the sun alone and that no sauna can give you. This would include improved vitamin D synthesis, regulating blood pressure, regulating circadian rhythm, boosts serotonin, improves melatonin production and sleep quality, improves metabolism aiding weight loss, and so much more! All this while still breaking a good sweat and ridding your body of the impurities that don't belong there anyway. All of this and more is gained when allowing the sun's rays to work its magic on your skin as you exercise.

Note: The appropriate amount of time needed to obtain these gifts from the sun is dependent in part by your own skin tone, as darker shades require more sun exposure to reap the same benefits that lighter shades can achieve in less time outdoors. This comes with the caveat that the lighter you are, the less time you should spend in direct sunlight and the more caution you should take to protect your skin (wide brim hats, sunscreen, and shade) as excess sun exposure can prove to be detrimental to skin health. After all, there is such thing as too much of a good thing.

Conclusion - With some of the advantages that spending more time outdoors can provide, I encourage anyone reading this post to make an effort to spending at least 30 minutes of your day soaking in the healing power of nature. Your body, mind, and spirit will be better for it!

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