The Impact of Outdoor Workouts on Stamina and Energy Levels: A Review of Recent Research
- Summarised by TGHC Editorial Team
- 4 days ago
- 3 min read
Outdoor workouts have gained popularity as a way to improve physical fitness while enjoying nature. Beyond the fresh air and scenic views, exercising outdoors can significantly boost stamina and energy levels. Recent studies provide evidence that natural environments enhance motivation and physical performance, making outdoor workouts a powerful tool for building endurance.
How Nature Enhances Physical Stamina
Research shows that exercising in natural settings improves cardiovascular endurance more effectively than indoor workouts. A study by Thompson Coon et al. (2011) found that participants who exercised outdoors reported higher energy levels and lower fatigue compared to those exercising indoors. The natural environment reduces perceived exertion, allowing individuals to push harder and longer.
Natural surroundings also stimulate the parasympathetic nervous system, which helps the body recover faster during and after exercise. This effect supports stamina by improving oxygen uptake and reducing muscle fatigue (Gladwell et al., 2013). The presence of greenery and fresh air contributes to better lung function, which is crucial for sustained physical activity.
Motivation and Mental Energy from Outdoor Exercise
Outdoor workouts increase motivation by providing variety and sensory stimulation. The changing scenery and natural sounds distract from discomfort and boredom, making workouts feel easier and more enjoyable (Pretty et al., 2015). This psychological boost encourages longer and more frequent exercise sessions, which build stamina over time.
Exposure to sunlight during outdoor exercise also helps regulate circadian rhythms and increases vitamin D levels, both linked to improved mood and energy (Barton & Pretty, 2010). When people feel mentally energized, they are more likely to maintain consistent workout routines that enhance physical endurance.
Practical Tips for Maximizing Outdoor Workouts
To get the most stamina benefits from outdoor exercise, consider these tips:
Choose varied terrain such as trails, hills, or parks to challenge different muscle groups.
Schedule workouts during daylight hours to take advantage of natural light.
Combine aerobic activities like running or cycling with strength exercises using natural features (e.g., park benches for step-ups).
Use nature as motivation by setting goals related to distance or time in scenic locations.
Stay hydrated and wear appropriate clothing for weather conditions to maintain comfort and performance.
Summary
Recent research confirms that outdoor workouts improve stamina and energy levels by combining physical activity with the restorative effects of nature. Exercising outside reduces fatigue, enhances lung function, and boosts motivation through sensory engagement and sunlight exposure. For those seeking to build endurance, incorporating outdoor exercise into their routine offers both physical and mental advantages. Next time you plan a workout, consider stepping outside to experience these benefits firsthand.
References
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? Environmental Science & Technology, 44(10), 3947-3955. https://doi.org/10.1021/es903183r
Gladwell, V. F., Brown, D. K., Wood, C., Sandercock, G. R., & Barton, J. L. (2013). The great outdoors: how a green exercise environment can benefit all. Extreme Physiology & Medicine, 2(1), 3. https://doi.org/10.1186/2046-7648-2-3
Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2015). The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research, 15(5), 319-337. https://doi.org/10.1080/09603120500155963
Thompson Coon, J., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environmental Science & Technology, 45(5), 1761-1772. https://doi.org/10.1021/es102947t
