Green Exercise
The Power of Physical Activity in Nature for Mental and Physical Health
Mental health represents one of the most pressing public health challenges worldwide. Mental health disorders rank among the leading causes of years lived with disability and affect more than 10% of the global population (James et al., 2018). Over recent decades, the prevalence of common conditions such as depression and anxiety has increased substantially. For example, in the United States, the lifetime prevalence of major depressive disorder reaches 20.6%, while generalised anxiety disorder affects nearly 6% of individuals during their lifetime (Hasin et al., 2018; Kessler et al., 2005).
At the same time, modern lifestyles promote physical inactivity, which negatively affects both physical and psychological health. Consequently, identifying accessible and effective strategies to support mental wellbeing has become increasingly important.
Physical Activity as a Foundation for Health
Physical inactivity constitutes a major risk factor for global mortality and morbidity. It strongly contributes to non-communicable diseases, reduced mental wellbeing, and poorer quality of life (World Health Organization, 2020). Moreover, inactivity increases the burden of chronic disease, leading to higher healthcare costs for individuals and societies alike (Katzmarzyk et al., 2000).
Importantly, research consistently demonstrates that regular physical activity improves mood, reduces stress, and enhances emotional resilience. In fact, evidence suggests that exercise can be as effective as psychological or pharmacological interventions for managing symptoms of depression and anxiety (Cooney et al., 2013; Stubbs et al., 2017). As a result, organisations such as the World Health Organization and the UK National Institute for Health and Care Excellence actively promote physical activity as a core strategy for mental health support.
Modern Lifestyles and the Loss of Nature Contact
Despite humans being evolutionarily adapted to natural environments, modern societies increasingly distance individuals from nature. Urbanisation and technological development have reduced daily exposure to green spaces, while recreational activities often occur indoors, particularly during colder months (Pasek et al., 2020).
However, this shift comes at a cost. Natural environments offer unique health-promoting features, including improved air quality, reduced noise exposure, and biological processes that support immune function (Pańczyk, 1999). Furthermore, research indicates that people remain highly aware of the importance of nature contact, even when access becomes limited (Groenewegen et al., 2006).
Therefore, finding practical ways to reintegrate nature into daily life has become essential.
Reconnecting with Nature Through Movement
One of the most effective ways to restore contact with the natural environment is through outdoor physical activity. Movement in natural settings allows individuals to benefit simultaneously from exercise and environmental exposure. Consequently, this combination may amplify both physical and psychological health outcomes.
In response to this idea, researchers introduced the concept of Green Exercise, which highlights the added value of performing physical activity in natural environments rather than artificial or highly urbanised settings.
What Is Green Exercise?
Green Exercise refers to any form of physical activity undertaken in natural or semi-natural environments, such as parks, forests, beaches, or other green urban spaces (Pretty et al., 2005). These activities include walking, running, cycling, hiking, outdoor fitness training, and gardening.
Typically, these environments involve minimal human intervention. As a result, they provide rich sensory stimuli, including natural light, fresh air, and varied landscapes. According to MacKay and Neill (2010), this combination of movement and nature exposure enhances psychological outcomes more effectively than exercise alone.
Psychological Benefits of Exercising in Nature
Over the past decade, studies have consistently shown that green exercise produces stronger psychological benefits than physical activity performed indoors. For instance, participants often report reduced stress, anxiety, and depressive symptoms following outdoor exercise.
Additionally, green exercise improves mood, emotional regulation, and self-esteem. These changes contribute directly to greater psychological wellbeing and overall life satisfaction (Lamers et al., 2012; De Neve et al., 2013). Therefore, green exercise represents a powerful tool for mental health promotion.
Physiological and Cardiovascular Effects
Beyond psychological improvements, exercising in nature also supports physiological health. Research shows that outdoor activity enhances cardiovascular function and improves autonomic nervous system regulation, as indicated by increased heart rate variability.
Moreover, exposure to natural environments supports stress recovery by reducing physiological arousal. Consequently, green exercise may be particularly beneficial for individuals experiencing chronic stress or burnout.
Nature, the Brain, and Cognitive Performance
Time spent in natural environments positively influences cognitive functioning. Studies associate nature exposure with improved attention, working memory, and mental clarity. Interestingly, these cognitive improvements resemble those observed after acute bouts of exercise.
When individuals exercise outdoors, the cognitive benefits appear to accumulate. As a result, green exercise enhances brain function more effectively than either exercise or nature exposure alone (Boere et al., 2023). Therefore, green exercise may support mental performance in both occupational and educational contexts.
Green Exercise as a Mental Health Intervention
Nature-based interventions, including green exercise, gardening, and outdoor therapy, show strong effectiveness in improving mental health outcomes. Importantly, these benefits extend to individuals with pre-existing mental health conditions (Coventry et al., 2021).
Furthermore, medium-term green exercise programmes lead to sustained improvements in wellbeing and emotional balance. At the same time, they encourage long-term behavioural changes toward a more active lifestyle (Rogerson et al., 2020; Liyanage et al., 2023). Consequently, green exercise functions as both a preventive and supportive mental health strategy.
Education, Prevention, and Green Social Prescribing
Green exercise also plays a crucial role in education and public health initiatives. Research shows that students who participate in outdoor physical education demonstrate improved physical fitness, greater endurance, and enhanced motor skills compared to peers exercising primarily indoors (Pasek et al., 2020).
In addition, public health systems increasingly incorporate green exercise into green social prescribing. This approach refers individuals to nature-based physical activities as part of holistic care. Evidence suggests that outdoor activity in natural environments produces greater psychological benefits than similar activity in urban settings (Wicks et al., 2022). Therefore, green exercise offers a low-cost, accessible intervention with broad public health value.
Conclusion
Green exercise provides a scientifically supported approach to improving both physical and mental health. While it does not replace medical or psychological treatment, it complements existing interventions by enhancing wellbeing, resilience, and quality of life.
Ultimately, in an increasingly urbanised and sedentary world, reconnecting movement with nature may represent one of the most effective—and sustainable—strategies for long-term health.
Want to improve your body awareness and overall well-being? DaFit offers tailored programs for interoception, mindfulness, and holistic fitness. Reach out to Roilou Dafni at 6936790377 (Viber & WhatsApp) to get started. Contact us now to start your personalized wellness journey!
Director
Dafni-Georgia Roilou
Graduate of the School of Physical Education & Sport Science
BSc & MSc
www.dafit.gr
Konstantinoupoleos 40 Nea Smyrni
18/12/2022
References
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