Is it better to do your exercise outdoors?
In the world of health research, exercise is one of the few things that pretty much everyone agrees on.
Regular physical activity improves heart health, reduces your risk of cancer, keeps your bones healthy, improves mental health, and the list goes on.
But does it matter where you do your exercise? Will a gym work-out have the same health benefits as a bootcamp in a local park?
The bottom line is any exercise is better than no exercise, doctor and researcher Sandro Demaio tells ABC Life. So if exercising indoors works for you, stick with it.
"But there is some interesting evidence that running on a treadmill does not give the same mental health benefits as running outside, and it may not give you the same happy hormone boost as running outside," Dr Demaio says.
"That makes sense because you're not just running to improve your heart health and get the blood moving around the body and improve your fitness. You're also outside seeing things, smelling things and getting fresh air. All those things will have an effect."
Time in nature can boost mental health
It turns out, simply 'being' in a beautiful, natural environment really can benefit your mental health.
Levi Wade is a University of Newcastle PhD student studying the effects of outdoor exercise on mental health and cognition in teenagers.
"There's a big evidence base on its effect on concentration and stress reduction. Those are the two big effects you'll find," Mr Wade says.
Broadly speaking, we can exert two different types of focus: hard and soft. Doing homework, checking over a spreadsheet, or crafting a pithy email all require hard focus.
Being immersed in a beautiful natural environment, on the other hand, can stimulate our soft focus. You might acknowledge the rustling of the leaves, or pay attention to the bird life.
Switching to soft focus allows your hard focus to recover: this is referred to as the restorative effect.
"If you're walking in a forested environment or just somewhere that's fascinating and beautiful, then a lot of the mechanism behind that effect on stress and mood is due to that environment taking your mind away from your own problems and whatever stress you are experiencing," Mr Wade says.
"Your focus goes to what's external to you, and that gives you a chance to recover from any attentional fatigue you might be experiencing.
"It's just relaxing your mind because you're not focusing on those thoughts."
Much of the research around these benefits of outdoor exercise has been conducted on walking — specifically, walking in forested environments in Japan. It's a popular activity there (not surprising given that 65 per cent of the country is covered in forest) and it's termed shinrin-yoku, or "forest-bathing".
One of the world's leading shinrin-yoku researchers is Professor Yoshifumi Miyazaki, who has been conducting research on the physiological relaxation effects of nature since the early 1990s.
"The most important thing is to make use of nature that you like," he says.
"During our research, we found that even small elements of nature that you personally like, like plant aromas, flower arrangements, potted plants, or bonsai can have a physiological relaxation effect."
Of course, sitting next to a potted plant for halfa won't have the same effect on your health (physical or mental) as a 5k run. But if you're feeling overworked, then taking some time away from the city is likely to make you feel better.
Then there's vitamin D boost
Exercising outdoors is also a great way to get your vitamin D, which you need for healthy bones, muscles and other vital body functions.
If you have fair skin you need roughly around 5–15 minutes of sun exposure a day, but this can vary depending on the time of year, and where in Australia you are.
For those with darker skin, or who have to cover their skin for religious or cultural beliefs, it can actually be tricky to get enough vitamin D through sunlight alone. So talk to your GP about your options and whether you need supplementation.
But the sun can also be the very thing that puts many of us off exercising outdoors.
So don't forget to slip, slop, slap and slide if you're going to be exercising at times when your chances of UV exposure are high.
The best exercise is the type you do
As simple as it sounds, when it comes to choosing the best kind of exercise for you, the most important thing is to find something you actually like doing.
If you love going for a walk or run outdoors, then go for it.
"If you enjoy it you are so much more likely to stick to it and that is the most important thing," explains Mr Wade.
"Getting any form of exercise is better than nothing, and that's where you are going to get the biggest benefit."
But if you've already got your gym routine down pat, and the idea of venturing to your local beach is extremely off-putting, then it's probably not worth forcing yourself into a change of habit.
Article from ABC Life