Green Exercise Anyone?

Have you heard of SAD?

SAD stands for Seasonal Affective Disorder. SAD is a medically defined and accepted condition where someone becomes depressed with the seasons. This means that someone who lives with SAD typically begins to exhibit low mood and other signs of depression as fall encroaches and the days become shorter. This also means that their depression begins to lift in the spring as the days grow longer and warmer.

The existence of a type of Depression that is related to the seasons demonstrates how impacted some people are by the weather and the outdoors. SAD is a serious condition that should not be undercut with lightness. It does however present the opportunity to speak about how nature and the outdoors can impact our mood, and not just for people who live with SAD.

I’m sure many of you have noticed before that sunny days in the summer have probably made you feel better then the windy and rainy ones (unless you really like rain – then all the power to you). Have you noticed that you might feel better when you’re outside doing something? If not, no worries!

There are some theories that state that someone merely being in nature can help improve mood. This theory is supported by studies on forest therapy or the practice of Shinrin-Yoku. Another theory postulates that in order to reap benefit from the natural environment that you must feel connected to it. Yet another theory states that it is more in the relationship of the individual to nature; a relationship where there is being, a connection, but also actionable interaction with the natural environment.

No matter how you view the manner by which nature impacts health and wellbeing, studies have shown that it can reduce feeling of stress and pain, both of which help improve global mood.

I know its not always easy to get outside but the research really does suggest it is a good idea. Take the Japanese practice of Shinrin-Yoku for example. Shinrin-Yoku is the art of forest bathing and being in nature. Studies on this have shown a decrease in cortisol (your stress hormone), in pain, in blood pressure, in heart rate and other an improvement in immune function, just from being with the forest or greenspace. This does not require you to be hiking in the forest or scaling a cliff, all it requires is your presence in a green space.

So, if the act of being in the green space can help reduce stress and improve mood, what if you added the additional aspect of movement or exercise into the greenspace? Exercise has been shown to help improve the symptoms of several conditions as well as help improve mood, therefore it does make sense that the two together would help improve mood synergistically. But what does the research say?

The research is showing that the synergistic relationship of “Green Exercise” does have its benefits.

What are these benefits?

• - Escapism from everyday life

• - Increased motivation to preform physical activity

• - Lower rate of perceived exertion on physical activity

• - Improved global mood

• - Improve self esteem

• - Release tension and anger

• - Restore mental fatigue

• - Decrease heart rate and blood pressure

• - And the list goes on!

By combing exercise and nature, the research is showing that the benefits are present and feed off each other. The fact that when they allowed people to pick their own intensity of exercise or asked them to match what they would do intensity wise in a gym, and that they exercised harder, while at the same time reporting less exhaustion is pretty neat. It shows that people can be more physically active outside all the while believing that they are not exerting themselves as much. This is a wonderful implication in a world where the majority of people do not exercise enough. To be able to combine it with something as simple as a green space to improve efficiency, plays well to the goal of “little time with maximum gain”.

“Green Exercise” is possibly an effective way to get active, be in nature, and reap the benefits of improving your mood and state of mind. If you already have access to green space, then this activity will cost you nothing but time.

If access to green space is more difficult, then maybe playing some nature sounds or at least being outside can help get you a little closer to nature. If you want to read more about mood and the impact nature has, check out the links below!

As always this is not medical advice and is meant for educational purposes only, so take what you want from it and hopefully get to enjoying nature!

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Research Resources

Brymer E, Araújo D, Davids K, Pepping GJ. Conceptualizing the Human Health Outcomes of Acting in Natural Environments: An Ecological Perspective. Front Psychol. 2020;11:1362. Published 2020 Jul 16. doi:10.3389/fpsyg.2020.01362

Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Int J Environ Res Public Health. 2017;14(8):851. Published 2017 Jul 28. doi:10.3390/ijerph14080851

Park BJ, Tsunetsugu Y, Kasetani T, Kagawa T, Miyazaki Y. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med. 2010 Jan;15(1):18-26. doi: 10.1007/s12199-009-0086-9. PMID: 19568835; PMCID: PMC2793346.

Gladwell VF, Brown DK, Wood C, Sandercock GR, Barton JL. The great outdoors: how a green exercise environment can benefit all. Extrem Physiol Med. 2013;2(1):3. Published 2013 Jan 3. doi:10.1186/2046-7648-2-3