Study finds exercising in green spaces relieves stress most

Why you should work out OUTDOORS: Scientists discover exercising in open, green spaces relieves stress more than breaking a sweat indoors

• People who exercised were asked to rate their stress before and after their sport
• Mountain biking in areas with no urban views reduced stress the most
• But running came out on top for all mental health outcomes tested
• Researchers said a ‘calming’ environment is the best to exercise in 

Exercising outdoors relieves stress more than working out indoors, according to a study.

Mountain biking and running in landscapes without any buildings were found to have the biggest positive impact on mental health.

Psychologists believe it’s the calming effect of nature that makes outdoor exercise so stress relieving.

The research adds to a swathe of studies that have found exposure to green space is beneficial for our mood.

Exercising outdoors relieves stress more than working out indoors, according to a study, with running coming out on top for all aspects of mood

Experts at the University of Roehampton along with a team in Germany, published their findings in the journal Mental Health and Prevention. 

The team led by Dr Sandra Klaperski asked 140 participants to report on their mood, stress levels and feeling of anxiety before and after exercise.

The participants had to regularly take part in either an indoor sport – aerobics, aqua aerobics, basketball, fencing, swimming or volleyball – or an outdoor sport – running, football or mountain biking.

The football took place on a green lawn field with buildings on the one side and a view on a river and a forest on the other side. 

The running and mountain bike groups had views of a hilly forest with hardly any urban views, the researchers said.

The questionnaires the participants answered consisted of a total of 54 items with a five-point scale.

For example, they rated how strongly they agreed with the statement, ‘Right now I feel energetic’.

In addition to the mood, anxiety and stress scales, the post-questionnaire assessed the naturalness and calmness of the environment.

A 20-MINUTE WALK A DAY ‘DRAMATICALLY REDUCES STRESS’ 

Little work has been conducted on the exact levels of exposure needed to have a significant impact on wellbeing.

However, researchers at the University of Michigan found a daily 20-minute stroll in the great outdoors can dramatically lower stress levels and boost wellbeing. 

It appears to cut levels of the stress hormone, cortisol, by about 10 per cent.

Dr Mary Carol Hunter, who led the re-search said: ‘Our study shows that for the greatest payoff, in terms of ef-ficiently lowering levels of the stress hormone, cortisol, you should spend 20 to 30 minutes sitting or walking in a place that provides you with a sense of nature.

‘You don’t have to travel to the wildlands. Getting out of an office block and sitting next to a tree can be enough’.

Dr Hunter believes the study, published in the journal Frontiers in Psychology, should lead to the prescription of ‘nature-pills’ – advice by doc-tors that patients suffering with anxiety should be spend time in a green space. 

Overall, all exercise methods improved mood, stress and anxiety, which supports a plethora of evidence that shows exercise can boost mental wellbeing. 

The study found working out in environments perceived as more calming – notably outdoor and green spaces – had a greater impact on stress than exercise in indoor spaces.

The indoor group reported stress levels of 2.42 out of five before exercise, which reduced by eight per cent to 2.23 after exercise.

Whereas the outdoor groups’ stress levels reduced by 13 per cent, from 2.35 to 2.05 out of five.  

Only one indoor exercise was found to significantly improve mood and stress, which was swimming at a reduction of 11 per cent.

An aerobics class indoors, which could be anything from cardio, circuits of HIIT – reduced stress by seven per cent. 

Mountain biking improved stress more than other forms of exercise, with participants rating their stress 18 per cent lower after taking part. 

However, running came out top because it improved all four mood outcomes – restlessness, bad mood, stress and anxiety.

A run improved restlessness and bad mood by around 27 per cent, stress by 14 per cent and anxiety by 16 per cent.

The authors wrote: ‘This could nonetheless suggest that green exercise, and running outdoors in particular, has stronger positive effects on acute mood and perceived stress levels than non-green types of exercise.’ 

The researchers note that it may simply be a ‘calm environment’ while exercising that reduces stress, which correlates with green spaces. 

Therefore, places like gyms could reduce noise level to make sure the room is still perceived as calm, the researchers suggested.

Evidence that mental health is boosted after exposure to green spaces is well established.

There are also studies that show living in view of nature can help people eat healthier.

It’s led to researchers pointing out the need to protect and invest in green spaces within towns and cities in order to improve public health.

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