The Connection Between ‘Green Exercise’ and our Mental Health & Wellbeing
In a country obsessed with sunshine and sport, growing up in Australia often goes hand-in-hand with the outdoors. That’s why over the last decade, we have seen an ever-growing number of studies of a high quality, evidencing the mental health and well-being benefits of Green Exercise.
Green Exercise looks at combining physical activity with exposure to natural environments, which has been shown to provide greater physical and mental health benefits than either modality on its own. And the best news is that these benefits seem to be universally achievable, with improvements noticed across all ages of the lifespan and into more vulnerable groups.
So, how does it work?
Two theories provide insight into how spending time in our natural world can directly impact upon our mental health:
- Attention Restoration Theory (ART) – suggests that mental fatigue associated with modern life is associated with a reduced ability to direct attention. ART suggests that spending time in an outdoor environment allows people to overcome mental fatigue and restores our ability to direct attention.
- Stress Reduction Theory (SRT) – suggests that spending time in nature might influence our feelings and/or emotions by activating our parasympathetic nervous system to reduce stress because of people’s innate connection to the natural world.
What benefits can one expect?
Acute bouts of exercise in green or blue spaces are associated with.
Increased:
- Well-being
- Self-esteem
- Vigour
- Energy
- Tranquillity
- Revitalisation
- Resilience
Decreased:
- Anxiety
- Stress
- Blood pressure
- Anger
- Depressive moods
- Confusion
- Fatigue
How can you ‘green it up’?
- Leverage your lunch break – taking your food outdoors gives your brain a break, and is a great way to switch up body postures. Why not get the benefits of walking around a nearby park or lake?
- Explore your environment – discover nearby green or blue spaces each weekend (a national park, a beach) and get some incidental exercise in at the same time
- Have a ‘ditch the gym’ day – when the weather allows, opt for a local bushwalk or track around a lake
- Take your hobbies outdoors – spend time gardening or take your camera out on walks, you’ll get the benefits of Green Exercise without even realising you are exercising
Summarising all the literature, it is well evidenced that exercising outdoors is associated with positive effects that go beyond those derived from exercising indoors. Exercising outdoors also offers obvious benefits for staying accountable, as it’s accessible to all and free of charge. The well-established effects of green exercise are such that participants report positive engagement, feeling revitalised, and state that they are more likely to exercise again. So, if you get the opportunity to take a bushwalk or cycle the local lake track, chances are you will feel better for taking it!
References
- Seguin R & Nelson ME 2003. The benefits of strength training for older adults. American Journal of Preventive Medicine 25(Suppl 2): 141–9.
- Department of Health. Australia’s Physical Activity and Sedentary Behaviour Guidelines. Canberra, Australia: Department of Health; 2014 [updated 2017]. Available from: http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines.
- Department of Health 2019. Australia’s Physical Activity and Sedentary Behaviour Guidelines and the Australian 24-Hour Movement Guidelines. Canberra: Department of Health. Viewed 20 November 2020, https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-actguidelines.
- Brown WJ, Bauman AE, Bull FC & Burton NW 2012. Development of evidence-based physical activity recommendations for adults (18–64 years). Canberra: Department of Health.
- Foster C & Armstrong M 2018. What types of physical activities are effective in developing muscle and bone strength and balance? Journal of Frailty, Sarcopenia and Falls 3(2):58–65.
