Most people know that consistent participation in physical activity leads to many health benefits, including a lower risk of cardiovascular disease, hypertension, type 2 diabetes and certain cancers. You may also be aware that regular participation in physical activity improves cognition, quality of life, sleep, mood, bone health and physical function. But, did you know that additional health benefits may be gained by being active in natural environments, which is often referred to as green exercise, as well as by being active as part of a group?

In addition, adding a social element to your outdoor activities can add to the existing synergistic benefits by increasing your longevity. Loneliness and social isolation can increase your risk of premature death by 26% and 29%, respectively. More broadly speaking, a lack of social connection can increase your risk of premature death as much as smoking 15 cigarettes per day. Each of the activities discussed below can be done on your own or in groups. If you would like to add more positive social connections to your life, find a group on social media to share in the experience with others while working to improve your health and wellness.

There are plenty of ways to get outside, get moving and to get connected with others to maximize the synergistic benefits of these unique experiences. Let’s take a look at a few.

Walking

Perhaps the most accessible form of outdoor physical activity, walking should not be overlooked in terms of its ability to improve health and build social connections. Walking briskly (2.5 miles per hour or faster) is a form of moderate-intensity physical activity, which when performed consistently can be a great way to help meet the Physical Activity Guidelines for Americans. Unlike when walking on a treadmill, you may not always know how fast you are moving when walking outdoors, which is why it’s a good idea to use the talk test to determine if you are working at a moderate intensity. If you can talk comfortably but not sing, you are working at a moderate intensity. If you cannot say more than a few words without pausing for a breath, you are working at a vigorous intensity and may need to slow down.

Hiking, Rucking and Trail Running

Hiking is an accessible outdoor activity that requires limited equipment and skills. Hiking involves walking a substantial distance in the outdoors, often over natural terrain, while navigating obstacles such as tree roots and rocks. This contact with natural elements can help to restore mental and emotional health, including improved mood and optimism, while also mitigating stress, anxiety and negative rumination.

The intensity of hiking can be adjusted by modifying the pace, distance, changes in elevation, terrain type and the overall technical difficulty of the route. The barriers to getting started are minimal, though proper footwear is essential.

To further increase the challenge of hiking, try rucking, which involves walking while carrying a load. Traditionally, a backpack is used to add weight to your body, but this can also be accomplished by using a weighted vest. Some options for adding weight to your backpack include using filled water bottles, sandbags or specialized plates specifically designed to be used with rucking backpacks. The key is to add additional weight to your walk to increase the challenge, but the load you use should be comfortable and not compromise your posture while walking at a challenging pace. If your pack is too heavy and you are bending over at the waist, reduce the load.

Trail running is another great way to turn a traditional run or hike into a more challenging outdoor experience and add variety to your physical-activity plan. Changes in terrain increase the challenge compared to running or hiking on a flat path or treadmill. Before setting out to run on a trail, it may be helpful to walk the path first to become familiar with any obstacles or challenges that may be more difficult to navigate as your speed increases.

Cycling

Cycling, whether it’s road cycling or mountain biking, is another activity that when done consistently can lead to many health benefits. Like other forms of outdoor physical activity, cycling can be done as exercise or as a form of active transportation and either alone or as part of a group. Cycling does present some barriers to getting started, such as access to safe or designated riding paths and having to own and store a cycle and other gear, but this is another great outdoor exercise option.

Group Exercise Classes

Many people are familiar with the variety of group exercise classes that are offered at gyms, studios and health clubs, but may be surprised to know that many of these same classes are offered in outdoor settings. This allows you to take advantage of the many health benefits of being physically active as part of a group while also benefitting from green exercise. Classes commonly offered in outdoor settings include bootcamps, circuit training, cycling, dance, yoga, high-intensity interval training, martial arts, flexibility training and sports conditioning.

Final Thoughts

Community-based outdoor physical activity is an excellent way to begin or continue your health and wellness journey. There are many options to get outside and connect both with nature and with others in your community. Take advantage of the synergistic effect of being physically active with others in a natural setting to improve your physical, mental and emotional health.

To learn more about the benefits of heading outside, read Green Exercise: The Benefits of Outdoor Exercise and How to Get Started. In that article, you’ll learn about key pieces of research that provide evidence of the far-reaching benefits of exercising outside, in addition to four strategies for adding green exercise to your routine.