Spring Is the Perfect Time to Start Exercising Outdoors

Why Exercising Outdoors Is Good for Your Body, Mind and Soul

Most people know that exercise is good for their health. But exercising outdoors adds something extra to the equation.

What It Does for Your Body

The physical benefits of outdoor exercise go beyond burning calories. Fresh air, sunlight and the different terrain will challenge your body in ways that a treadmill or indoor bike do not. When you exercise outside, your body is doing more work than you realize. The uneven ground, wind and changes in elevation all engage muscles that flat, controlled indoor surfaces do not. Those differences lead to better balance, improved coordination and overall functional fitness over time.

Sunlight also triggers your body to produce vitamin D, which supports your bone health, immune system and your energy levels. And research shows that people who exercise outdoors tend to work out longer and at a higher intensity than those who exercise indoors.

What It Does for Your Mind

If you have ever finished a walk outside and felt calmer, that is not just your imagination. Research shows that time in nature lowers cortisol, which is the hormone your body releases in response to stress. It also lowers blood pressure and heart rate.

A large-scale review of studies found that nature-based exercise, including walking, gardening and green exercise, helps reduce depression and anxiety in adults, including those already dealing with mental health challenges.

Even short doses help. Just 20 minutes of daily exposure to natural environments can decrease stress and improve focus, mood and cognitive function.

What It Does for Your Soul

This one is harder to measure, but most people feel it immediately. There is something about being outside, away from screens and the noise of everyday life that resets you in a way that is difficult to explain.

Researchers call it the attention restoration theory. When your brain is constantly focused, it gets tired. Time in nature gives it a chance to rest and recover. That is why a walk outside can help you think through a problem, break through a creative block or feel more like yourself again.

People who spent at least two hours a week in nature were significantly more likely to describe their health and well-being positively than those who spent no time outdoors at all.

Fun Activities to Try This Spring

One of the best things about spring is how many options you have to get outside. You do not have to commit to a rigid routine or sign up for a race. You just need to find something that feels good for you. If you are not sure where to begin, our guide to starting an exercise program safely can help.

Here are some activities for beginners and seasoned exercisers alike:

• Walking — It may sound simple, but walking is one of the most beneficial forms of exercise. A 30-minute walk most days of the week supports heart health, helps manage weight and lifts your mood. Spring is the perfect time to explore a local park, trail or neighborhood you have not seen before.
• Running or jogging — If walking feels too easy, try adding short running intervals. Walk for a few minutes, then jog for one. Many people are surprised by how quickly their endurance builds.
• Cycling — Biking is easy on your joints and great for your heart. Whether you use a road bike, a mountain bike or a cruiser, it is a fun way to cover more ground and see your surroundings from a different perspective.
• Hiking — Look for trail options and go for a hike. It combines the mental benefits of being in nature with the physical challenge of the different terrain. Start with a shorter, well-marked trail and work your way up.
• Gardening — Do not underestimate it. Digging, planting, weeding and carrying soil bags is real physical work. Gardening helps improve both your physical health and mental well-being.
• Outdoor group fitness — Spring brings outdoor yoga, boot camps and community fitness events to parks and open spaces. Working out with others adds accountability, social connection and a lot more fun.
• Swimming — As the weather warms up, open water swimming or lap swimming at an outdoor pool is a great way to get in a full-body workout. And it is gentle on the joints.

Remember, you do not have to do all of these. Pick one or two that interest you, start small and build from there. The goal is to make outdoor movement a regular part of your life.

“I always tell my patients that the best exercise is the one you will actually do,” said Dr. Om. “If getting outside makes you more likely to move your body and stick with it, then that is the prescription I want to write.”

How to Stay Safe When Exercising Outdoors

Getting outside is great for you. Going about it safely makes sure it stays that way. A few smart habits can help you prevent an injury and keep your workout enjoyable.

1. Warm up before you start — Cold muscles are prone to injury. Spend five to ten minutes walking or doing light movement before you pick up the pace.
2. Dress for the conditions — In spring, temperatures can change quickly. Layer up so you can adjust as you warm up. Wear moisture-wicking fabrics that help regulate your body temperature.
3. Stay hydrated — Even on cool days, you lose fluids when you exercise. Stay hydrated by drinking water before, during and after your workout. Do not wait until you feel thirsty.
4. Wear the right shoes — Outdoor surfaces are different from indoor surfaces. Make sure your shoes give you support and grip, whether you are on pavement, gravel or a trail.
5. Tell someone where you are going — If you are heading out alone, let a family member or friend know your route and when you expect to be back.
6. Listen to your body — Pain is a signal. If something hurts beyond normal muscle tiredness, slow down and take a rest. Pushing through sharp or persistent pain can turn a minor issue into a longer recovery.
7. Check the weather — Spring weather can be unpredictable. A sunny morning can turn into an afternoon storm. Check the forecast before you head out and have a backup plan.

If an injury does occur, Catholic Health sports medicine and physical therapy specialists can help you get back on track.

If you are new to exercise or have a heart condition, high blood pressure or another chronic health issue, talk to your physician before starting a new outdoor fitness routine. A quick conversation can help you get started safely and confidently.

Do Not Forget the Sunscreen

Spring sunshine feels wonderful after a long winter. But UV rays are present year-round and can cause damage even on cloudy days. Skin cancer is the most common cancer in the United States, and regular sunscreen use is one of the most effective ways to reduce your risk.

The American Academy of Dermatology recommends using a broad-spectrum sunscreen with SPF 30 or higher every time you go outside. Broad-spectrum means the formula protects you from both UVA rays, which cause premature aging, and UVB rays, which cause sunburn.

UV rays are most intense between 10 a.m. and 2 p.m. If you can schedule your outdoor workout for early morning or late afternoon, you will reduce your total UV exposure.

Here is what to keep in mind when you exercise outdoors:

• Apply sunscreen at least 15 to 30 minutes before you go outside, so it has time to absorb into the skin.
• Use enough sunscreen, usually about one ounce, roughly the size of a shot glass, to cover your whole body. Do not skip your ears, the back of your neck or your hands.
• Reapply sunscreen every two hours.
• Look for a water-resistant, sports-specific sunscreen that will stay on during physical activity.
• Wear a wide-brimmed hat, UV-protective sunglasses and lightweight sun-protective clothing when possible.

Be Cautious When Exercising at Night

For many people, evening is the most realistic time to get outside and move. After work, after dinner, when the day finally slows down, a walk or run in the cooler night air can feel like exactly what you need.

Evening exercise is perfectly fine, but you need to do it safely. Low light conditions make it harder for drivers to see you and for you to spot uneven terrain. Keep these habits in mind if you exercise after dark:

• Be visible and wear reflective clothing or a reflective vest. Add a clip-on light to your belt or shoes and wear a headlamp if you are on unlit paths.
• Run or walk against traffic so you can see them and react if needed.
• Stick to familiar, well-lit routes and those with good lighting and regular foot traffic.
• Bring your charged phone and share your location with others.
• If you listen to music, use only one earbud or keep the volume low enough to hear traffic, dogs and other people around you.

If you are ready to get moving this spring and want guidance on how to start safely, a Catholic Health physician can help. Whether you are managing a chronic condition, recovering from an injury or just looking for support as you build a healthier routine, we are here.