Pop quiz: Would you rather walk barefoot on the beach or log 30 minutes on the treadmill? Ascend to a scenic vista or climb a Stairmaster to nowhere? Row with tidal birds or “erg” alone?
Almost without exception, moving our bodies outside feels better. And the promise of feeling good is exactly what motivates us to maintain an exercise habit.
Plus, research has found that a self-punishing, “no pain, no gain” mindset about exercise is less sustainable than a joy-based approach to fitness. Studies have found that enjoyment — whether it’s the pleasure of feeling competent, interacting socially, or experiencing novelty — pulls us toward fitness. What’s more, exercising outside results in marked benefits to mental and physical health, as well as mood and motivation, according to research.
Here, Embody readers share how their favorite outdoor activities — from bouldering to dancing in the park, and playing tennis to geocaching — make them feel positive and relaxed, connected to the natural world, and a little less stressed.
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When You Crave an Escape
“Jogging creates a feeling of ‘getting away’ from everything that is overwhelming me. Afterward, I feel more focused and capable. The idea of fresh air and a fresh mindset is what motivates me when things get hectic.” — Heather
“Roller skating and dancing are both great emotional outlets, as well as good workouts, and I can move according to my current physical ability. When I am doing either of these on a regular basis, I feel better about myself.” — Tricia, Washington
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When Nature Beckons
“Hiking! I love how it gets my energy out but connects me with nature and all its wonders. Hiking rejuvenates my mental health.” — An Embody Reader
“I love riding my bicycle because I get invigorating exercise while being outside in the sun and the wind. I ride 5.5 miles to college four days a week.” — Scott, Arizona
“I love gardening. There's just something about digging in the dirt, watching my plants grow, that gives me enjoyment both short-term (getting the plants in, pulling the weeds) and long-term (goal setting, waiting for the harvest).” — Stephanie, South Dakota
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When You’re in the Mood to Play
“Golf is something I can keep up with every season of life. It allows me to walk and enjoy the outdoors. You get a new chance every hole.” — An Embody Reader
“Bouldering or rock climbing works well for my ADHD brain because it’s like a game or puzzle. It’s motivating to keep trying to make it to the next level or even finish more climbs at a familiar level.” — An Embody Reader
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When You Delight in Discovery
“I love geocaching [a GPS-enabled treasure hunt]. It gets me outside to places that I didn’t know about. I recently hit 5,000 finds. I feel a sense of accomplishment and proficiency and I have made friends by attending the group events.” — Heather, Oregon
“I love walking because I can have variation in scenery when I take different paths. When I’m on the track, I meet different people. I also can listen to music, podcasts, talks, webinars while I’m walking.” — Victoria, Virginia
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When You Want Company
“Tennis. It’s always different and changing. I crave intensity in my life, and I love being able to work at something and see myself get better. I always have a blast being outside and socializing with other women.” — Becky, Colorado
“Disc golf helps me get outside and move, but it’s not strenuous — and it offers a goal to achieve as opposed to a regular walk or hike. It makes me feel accomplished and better about myself. Playing it with a friend or partner helps motivate me.” — McKenna, Colorado
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When You Need the Structure of a Goal
“My passion is swimming, and I am a member of a master’s swim club. I get hits of dopamine as it’s always a competition; there’s a goal to better my own swim times and aspire to beat faster swimmers. I have found if I don’t swim, my mood deteriorates, which affects every aspect of my life. Because I now realize the positive effects of swimming, I always make time for it — no matter what.” — Jules, United Kingdom
“I'm an avid runner and I train for anything between 5k and marathon races. Following a training plan helps me stick to more reasonable bedtimes, take better care of my nutrition, and overall have more motivation. Without sports, my life is more chaotic.” — An Embody Reader
