Green Exercise: Benefits & 10 Easy Ways To Incorporate It
In our increasingly urbanized society, where busy schedules and sedentary lifestyles have become the norm, finding time to exercise can be challenging. Adding fresh air and natural surroundings to the mix seems almost like an afterthought. However, there may be a solution that bridges this gap and offers a holistic approach to fitness: “Green Exercise.” This simple concept seamlessly integrates physical activity with the great outdoors, transforming your workout routine into a refreshing and invigorating experience.
What Is Green Exercise?
Before we dive into the effects green exercise has on your health, let's first answer the question, “What is green exercise?”. Green exercise is essentially any physical exercise that is done outdoors/in nature and can range from activities like trail running to gardening. As mentioned you can reap a range of mental health benefits, and the traditional benefits of working out just by changing the scenery and participating in some nature workouts.
Green exercise goes beyond merely combining exercise with nature; it creates a powerful synergy that enhances both physical health and mental well-being. Imagine replacing the sterile environment of a gym with the natural beauty of a park, forest, or beach. This change not only makes exercise more enjoyable but also brings a host of additional benefits. From boosting cardiovascular health to reducing stress and improving mood, the advantages of green exercise are numerous and profound.
In this blog, we’ll explore how green exercise boosts physical health, improves mental well-being by reducing stress and anxiety, and enhances your overall sense of wellness. We'll also share 10 simple ways to incorporate it into your routine. Whether you're a fitness pro or just starting out, green exercise offers a fresh, engaging way to achieve a healthier, happier you.
Benefits of Green Exercise
Green exercise offers a wide range of physical and mental health advantages by blending physical activity with the natural environment. The benefits of outdoor exercise include improved cardiovascular health, better respiratory function from fresh air, increased muscle strength through functional movements, and enhanced vitamin D levels from sunlight. Engaging in exercise in nature also reduces stress, alleviates symptoms of depression, and boosts cognitive function, thanks to the calming effects of natural surroundings. Additionally, the green exercise benefits extend to making workouts more enjoyable, as outdoor exercise promotes mindfulness, lowers perceived effort, and increases motivation through the beauty and stimulation of the natural world. However, further research is needed to confirm the full extent of these benefits.
10 Ways To Incorporate It
1. Hiking
Incorporate green exercise into your routine with hiking. It’s an excellent way to get a full-body workout while immersing yourself in nature. Hiking challenges your cardiovascular system and strengthens muscles, especially in your legs and core, as you navigate varied terrain. Whether you hike alone or with others, the natural surroundings—such as towering trees and vibrant wildlife—distract from the physical effort and enhance your experience. Often, the reward for your exertion is a stunning panoramic view, providing a sense of accomplishment and a refreshing mental boost.
2. Cycling
Take your bike out on scenic park paths, nature reserves, or dedicated bike trails to enhance your leg strength and cardiovascular health. Cycling outdoors not only provides a vigorous workout but also allows you to enjoy the beauty of natural landscapes, making your exercise routine both effective and visually stimulating. The varied terrain and fresh air contribute to a more engaging and refreshing fitness experience.
3. Trail Running
Explore uneven trails and forest paths to intensely challenge your cardiovascular system while improving agility and balance. Running through natural environments offers the added benefits of fresh air and scenic views, making your workout more engaging and refreshing compared to the monotony of a treadmill. The varied terrain also helps build strength and endurance, providing a well-rounded fitness experience.
4. Outdoor Group Classes
Enhance your fitness routine by joining outdoor exercise classes. Many communities offer a variety of group fitness sessions in parks or open spaces, such as boot camps, yoga, or tai chi. These classes combine structured workouts with the benefits of being in nature, providing both physical and mental health advantages. Exercising in a group setting outdoors not only offers motivation and social interaction but also allows you to enjoy fresh air and scenic surroundings, making your workouts more enjoyable and invigorating. Look for local classes or fitness groups that align with your interests and fitness goals to make the most of green exercise
5. Nature Walks
Integrate nature walks into your fitness routine to enjoy a gentle yet effective form of exercise. Choose local parks, nature reserves, or scenic trails to add variety and relaxation to your workouts. Nature walks offer cardiovascular benefits while providing a low-impact way to stay active. The natural surroundings not only make the walk more enjoyable but also help reduce stress and boost mental well-being. Aim for regular walks in different outdoor settings to keep your routine fresh and engaging, and take advantage of the opportunity to connect with nature while enhancing your overall fitness.
6. Kayaking
Take yourself out into the water and enjoy some quality time with friends or family whilst kayaking. Kayaking isn't only fun but also a great way to increase upper body strength, particularly in the back, chest, shoulders and arms from moving the paddle.
7. Outdoor Sports
Sports like football, basketball, rugby or even playing catch with a frisbee is another great way to incorporate the benefits of working out outdoors and the sport specific physical exercise together for a fun way to burn some calories and get active. There’s bonus plus points if you’re already passionate about any of these outdoor sports as your enjoyment and fulfilment from the activity can be much higher
8. Outdoor gym/Fitness corner
One other easy way to incorporate the benefits of green exercise into your life if you're busy, is to simply bring some resistance bands and/or even adjustable dumbbells to your local fitness corner and perform your exercises there. Making use of the equipment that is already available there can also be beneficial and less time consuming as you wont need to worry about spending time on creating a set up.
9. Gardening
Although it may seem unlikely, gardening is an effective way to participate in green exercise. Since it is relatively simple and has no rules, it can be easier for elderly people or people who aren't very interested in sports and strenuous activity to partake in and enjoy. According to this study, working in the garden restored dexterity and strength, and the aerobic exercise that is involved can easily use the same number of calories as might be expended in a gym. However, it’s important to note that individual energy expenditure can vary depending on the type and intensity of gardening activities.
10. ANYTHING IN NATURE
Anything from walking your pet in the park to flying kites can provide you with the health benefits that green exercise provides. The main idea is that we need to get outside in nature more and reap the benefits that are already out there for us. Instead of staying in and relying on vitamins from pills that we could already get for free from the sunlight, or looking for quick fixes to solve our stress levels, green exercise has so many benefits that can change our lives for the better if we just partake in it.
To dive deeper into how you can enhance your wellness journey, check out our blog for additional ideas on health and wellness activities here.
Where Can I Go For “Green Exercise” in Singapore?
1. Neighbourhood Parks/Exercise Corners
Neighbourhood parks and exercise corners are a staple in Singapore’s housing estates, providing accessible spaces for residents to stay active. These parks often include fitness stations, jogging paths, and green areas for recreational activities, making it easy for citizens to incorporate exercise into their daily routines. They foster community engagement and promote a healthy lifestyle right at people’s doorsteps.
2. Beach
Beaches like East Coast Park, Changi Beach, and Sentosa are fantastic destinations for outdoor exercise, offering a relaxing atmosphere and a refreshing sea breeze. These locations not only provide scenic paths for jogging or cycling but also allow for activities like kayaking and swimming, adding variety to your green exercise routine. Whether you’re looking to take a leisurely stroll along the shore or engage in more adventurous water sports, these beaches offer a perfect blend of relaxation and physical activity.
3. National Parks
National parks like Fort Canning Park are also nice and aesthetically pleasing places to visit. For example, Fort Canning is filled with diverse flora and scenic trails mixed together with rich historical significance due to its landmarks like the lighthouse and the battle box. Things like this make green exercise so much more exciting and interesting than the stale experience of a workout in the gym
4. Nature Reserves
Singapore is known as the “Garden City” and it doesn't get that nickname for no reason. With there being 4 main nature reserves, from Bukit Timah Nature Reserve to Central Catchment Reserve, Sungei Buloh Wetland Reserve & Labrador Nature Reserve. Each one of these nature reserves has their own unique beauty and history to experience with each one of them having their own hiking trails to experience the natural beauty of the nature reserves.
Summary
Adding "Green Exercise" to your routine is a great way to improve both your body and mind. By exercising outdoors and enjoying nature, you can turn a regular workout into a fun adventure. Green exercise has many benefits, like better heart and lung health, stronger muscles, and getting more vitamin D from sunlight. It can also help reduce stress, anxiety, and depression while improving your mood and focus.
In this blog, we explored the many benefits of green exercise and shared 10 easy ways to include it in your daily life. Whether you like hiking, cycling, running on trails, joining outdoor classes, or going for nature walks, each activity lets you enjoy the fresh air and beautiful scenery.
For personalized advice and support, consider partnering with a fitness professional who can create workout sessions tailored just for you. Whether you prefer exercising in green spaces, fitness corners, or condominium gyms, FITFAMCO is here to offer exceptional personal training that fits your lifestyle.
