Green Exercise: The Springtime Boost Your Body and Mind Need
Written By: Eshrat Quader and Laila Ibrahim
Warmer days, blossoming trees, and a need to spend time outside greets us, when spring settles in mid-May. This seasonal change offers the perfect opportunity to resume physical activity, particularly outside, after months of cold weather and time spent indoors. Whether it’s taking a morning stroll around the neighborhood, stretching in the park, or riding a bike, moving your body in nature has lasting benefits on your physical and emotional well-being.
Exercising outside, also known as "green exercise," offers advantages that extend beyond standard physical activity. Research has shown that exercising while surrounded by greenery and natural light can lower stress, elevate mood, and increase focus. According to a study published in Environmental Science & Technology, just five minutes of exercise in a green area can greatly improve mood and self-esteem. Nature doesn't just heal, it energizes.
Sunlight also plays a vital role in regulating our circadian rhythms, which control our sleep cycles and overall energy levels. Our internal clock better synchronizes with the day-night cycle when we are exposed to natural light, especially in the morning. This helps us sleep better at night and feel more alert during the day. Additionally, time spent outdoors boosts the body's natural production of vitamin D, which is crucial for immune system function, mood control, and bone health.
Spring activity not only promotes mental well-being but also lays the groundwork for better physical health. Outdoor aerobic exercises, such as, like jogging, or cycling, improve cardiovascular health, decreases blood pressure, regulates blood sugar level, and can support healthy weight management. Even low-impact exercises like walking, stretching, or light gardening can help with joint mobility, flexibility, and balance, all of which are especially important for older individuals. Another key benefit of “green exercise” is the enjoyment! Moving outside tends to be more engaging and fun than working out in a gym or living room. Stimulating environments can increase the likelihood that you’ll stick with a new routine.
Spring is the most ideal time to get started. Moving outside is made easier and more comfortable by May's moderate temperatures, which are neither too hot nor too cold, especially for beginners. Spring promotes constancy, in contrast to the extreme weather in the summer or winter. Additionally, as the weather warms, it's a fantastic time to try new things like outdoor yoga, hiking, tennis, or even Zumba or community dance classes, which many cities hold in public parks. Furthermore, daily movement targets can also be achieved by routine tasks like riding a bike to work, walking the dog, or making phone calls while on the go. The secret is intention: schedule time to go outside, move your body, and then observe your feelings. It's likely that you'll feel more focused, grounded, and energized.
Nonetheless, it's crucial to prioritize safety when engaging in any physical activity. Even on cloudy days, UV radiation can still cause skin damage, so wearing sunscreen is essential. Be sure to dress in breathable, weather-appropriate clothing, stay hydrated, particularly if you're out in the middle of the day, and listen to your body to prevent overexhaustion. A quick consultation with your healthcare physician can help you identify the activities that best suit your needs, especially if you are new to exercising or have a chronic disease.
Spring is a time of renewal. Let this season motivate you to follow suit. Embracing outdoor movement is more than just a healthy decision, it’s a chance to develop into a more balanced and vibrant version of yourself. Step outside, take a deep breath, and start moving! Your body will thank you.
References:
Barton, Jo, and Jules Pretty. “What Is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis.” Environmental Science & Technology, vol. 44, no. 10, 15 May 2010, pp. 3947–3955, pubs.acs.org/doi/10.1021/es903183r, https://doi.org/10.1021/es903183r.
Wadman, Jennifer. “The Importance of Sun Protection in Spring.” Clean Maple, 9 May 2024, cleanmaple.com/blogs/news/the-importance-of-sun-protection-in-spring?srsltid=AfmBOop8QSx8RiZgprFfcyg4F-2qMKON1nZKnDRfRMzLyQxkA4Vuwhpe.
Blume, Christine, et al. “Effects of Light on Human Circadian Rhythms, Sleep and Mood.” Somnology : Sleep Research and Sleep Medicine, vol. 23, no. 3, 1 Sept. 2019, pp. 147–156, pmc.ncbi.nlm.nih.gov/articles/PMC6751071/, https://doi.org/10.1007/s11818-019-00215-x.
