We Should Move Outdoors More!
Green training — benefits no indoor hall can offer.
Green training, or green exercise, refers to physical activity in a natural environment.
What can you only get by exercising outdoors?
A calmer nervous system.
When we move through space and environment by running or walking, objects move past us. This affects the amygdala in the brain, which is responsible for our sense of safety. The movement of objects directly reduces anxiety and fear, helping to calm us.
Natural vitamin D.
Even though sunlight is limited from autumn to spring, the vitamin D produced through UV exposure is crucial for bone health and the immune system.
Uneven terrain.
What? Isn’t that dangerous?
Indoor floors are typically smooth, safe, and predictable. In real nature, you must be prepared for surprises. Moving across different surfaces such as grass, sand, mud, hills, and tree roots activates small stabilizing muscles. This improves your balance and coordination.
Isn’t outdoor strength training insufficient?
The WHO recommends that adults perform strength training at least twice a week. For many, this means barbells, machines, and heavy weights. Yes, that is part of it, but it is not the only way.
The most important factor is progressive overload — gradually increasing the load placed on the muscles. The environment and equipment are not as critical, especially for beginners.
Increasing load can mean adding weight, but it can also mean increasing repetitions, shortening rest periods, and so on.
Many exercises can be done using bodyweight alone, particularly for those who have not previously trained strength intentionally. Push-ups, pull-ups, lunges, and squats all support muscle development.
When bodyweight exercises become easier, you can add simple tools such as resistance bands or TRX straps.
Why is bad weather actually an advantage?
In Estonia, it is common to say: “There is no bad weather, only bad clothing.”
But it goes deeper than that.
When you push yourself outside at a time when every cell in your body would rather stay under a blanket on the couch, you are training something far more important than muscles. You are training mental resilience and strength.
WHY IS DISCOMFORT BENEFICIAL?
More dopamine from self-challenge.
The brain rewards us with dopamine when we do something difficult. The satisfaction after exercising in the cold and dark is often much stronger than after training in a warm gym.
Stay mentally fit.
The world is unpredictable. Training in rain or wind helps your nervous system adapt to stressful situations.
Fight the darkness.
Even in dim conditions, outdoor light, even through clouds, is significantly stronger than indoor artificial light. Natural light helps regulate cortisol and melatonin levels, thereby reducing fatigue.
How to start?
If you feel no motivation to go outside, make a deal with yourself:
“I will go out for just ten minutes. If I still feel like I do not want to be here, I will come back inside.”
Most likely, you will stay outside longer. But you always have the option to turn back, knowing you kept your promise to yourself. And that alone is something worth acknowledging.
