The benefits of outdoor fitness for improving health and wellbeing

Posted 25 March 2025

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Switching up your workout environment is an incredibly effective way to stay motivated and prevent exercise fatigue. Whether you're a personal trainer or a fitness enthusiast, taking your sessions outdoors offers a refreshing change of scenery and a whole host of health benefits. Even on a chilly day, training in nature can boost both physical and mental wellbeing, offering a dynamic and enjoyable alternative to indoor workouts.

In fact, 71.78% of gym members across 120 countries stated that outdoor fitness was the best way to achieve their goals. With a rising trend in outdoor training, now is the perfect time to embrace it and help your clients experience the unique advantages of exercising in nature.

If you’re considering adding outdoor classes to your personal trainer services, here are some of the key reasons to inspire your clients to join you in the fresh air.

1. Reduce stress and lower blood pressure

Exercising in nature has been scientifically proven to reduce stress levels and lower blood pressure. Outdoor workouts expose you to fresh air and green spaces, which naturally decrease cortisol (the stress hormone) while reducing both blood pressure and heart rate.

According to studies, outdoor fitness also feels less strenuous than indoor workouts, even when you're burning the same number of calories. This means you and your clients can push yourselves harder without feeling as fatigued—boosting performance and motivation.

2. Boost Vitamin D and bone density

Getting outdoors for a workout is a fantastic way to soak up Vitamin D, which is essential for maintaining healthy bones, muscles, and immune function. Sun exposure triggers the body to produce Vitamin D, which helps to prevent osteoporosis and supports overall bone density.

The National Osteoporosis Society recommends 10 minutes of sun exposure on bare skin once or twice a day. Even on overcast days, you can still absorb Vitamin D—it may just take a little longer. By incorporating outdoor fitness into your routine, you and your clients can strengthen your bones while staying active.

3. Burn more calories with outdoor runs

If you’re looking to maximise calorie burn, outdoor running or HIIT sessions are far more effective than their indoor counterparts. According to Harvard Medical School, wind resistance while running outdoors increases calorie expenditure by up to 10% compared to running on a treadmill.

Plus, the natural terrain adds variety and challenge—think uphill climbs and downhill descents—that treadmills simply can’t replicate. This makes outdoor fitness a more effective and engaging way to improve cardiovascular fitness and support weight management.

4. Improve mental health and boost ‘happy hormones’

Spending time outdoors isn’t just beneficial for physical health—it also works wonders for your mental wellbeing. Research published in the Environmental Science and Technology Journal found that just five minutes of exercise in a green space can significantly improve mood by boosting endorphin levels.

Activities like outdoor yoga, forest cycling, or beach boot camps can enhance the production of dopamine and serotonin—two key "happy hormones" that combat anxiety and depression. According to Dr Eva Selhub, author and physician, connecting with nature “opens the brain centres that make us feel like we’re part of something bigger,” leading to increased clarity and perception.

5. Improve sleep quality and reduce insomnia

Regular outdoor exercise can also promote better sleep. Fresh air, combined with sunlight exposure, helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep. The reduction in stress hormones and the boost in happy hormones further enhance sleep quality, reducing the risk of insomnia.

However, it’s important to note that exercising outdoors late in the evening can have the opposite effect. It can stimulate the nervous system and raise body temperature, making it harder to wind down before bed. For those struggling with insomnia, it’s best to stick to morning or afternoon outdoor fitness sessions.

Become a personal trainer 

If you’re passionate about health and fitness and want to inspire others to reach their goals, why not take it to the next level? At The Training Room, we offer a range of health and fitness courses designed for aspiring personal trainers and fitness professionals looking to upskill.

With us, you can:

• Gain globally recognised personal training qualifications
• Access expert tutors and flexible online study options
• Secure guaranteed interviews with over 1,000 gyms across the UK
• Receive ongoing career support from our dedicated advisors

Whether you want to run outdoor boot camps, specialise in group fitness, or offer one-to-one personal training sessions, we’ll help you turn your fitness passion into a thriving career.

Get started today and take the first step towards becoming a certified personal trainer with The Training Room.