Does an outdoor workout has any benefit? Yes it has! Outdoor walking workout has several benefits.
In this article I’m going to show you 14 benefits you can derive from an outdoor walking workout you might not have known.
If you have ever thought of doing an outdoor walking workout but considered it a waste of time, and stress, this article is for you.
Lets dive in!
Table of Contents
What Is An Outdoor Walking Workout?
An outdoor walking workout is a simple yet powerful form of exercise that involves brisk walking in the fresh air and natural surroundings.
Unlike indoor treadmill routines, outdoor walks expose you to varied terrains, inclines, and environments, amplifying the challenge.
Whether you hit the park trails, neighborhood sidewalks, or scenic routes, this invigorating activity combines cardiovascular exercise with the rejuvenating effects of being outdoors.
By incorporating outdoor walking workouts into your fitness regimen, you’ll not only enhance your physical health but also invigorate your mental well-being through the sights, sounds, and sensations of nature.
14 Benefits Of Outdoor Walking Workouts
1. Low Impact, Low Stress on Joints
One of the biggest benefits of walking is that it’s an extremely low-impact exercise. Unlike running or aerobics classes, walking is gentle on your joints and minimizes stress and pounding.
This makes it an ideal workout for people of all ages and fitness levels.
Walking allows you to gradually build strength, endurance, and cardiovascular health without putting excessive strain on your body.
If you have pre-existing joint issues or injuries, walking outdoors is a safe way to stay active.
2. Burn Calories and Lose Weight
While walking may seem too simple to offer serious calorie-burning potential, it’s actually an incredibly effective way to torch calories and lose weight.
How many calories you’ll burn depends on factors like your speed, distance covered, and body weight.
But even a casual 30-minute walk can burn 100-300 calories or more!
By incorporating longer, brisker walking sessions into your routine, you can significantly boost your calorie expenditure.
And when combined with a balanced diet, walking can help you lose weight steadily and sustainably. No expensive gym membership required!
3. Improve Heart Health
Getting your heart pumping is key for cardiovascular fitness. And outdoor walking is the perfect way to get that heart rate up in a low-intensity way.
With regular walking workouts, you’ll boost circulation, lower blood pressure, and strengthen your heart muscle.
Studies show that walking can reduce your risk of heart disease and stroke just as effectively as running. By committing to an outdoor walking plan, you’re actively taking steps to enhance your heart health for the long run.
4. Boost Endurance and Stamina
The more you walk, the more endurance you’ll build over time.
As your cardiovascular capacity improves, you’ll notice that everyday tasks start feeling easier.
You’ll be able to walk further without tiring as quickly. And you may find that you have more energy overall!
Building endurance provides a great foundation for you to level up your fitness regimen in the future. Whether your goal is to progress to jogging, take up hiking, or try new workout classes, walking will help get you there.
5. Strengthen Muscles and Bones
While walking is obviously a lower-body exercise that targets your legs, don’t underestimate its full-body benefits! With each stride you take, you’re engaging muscles throughout your body — from your core and back to your arms and chest.
And the weight-bearing nature of walking helps to build strong, dense bones too. This can reduce your risk of osteoporosis and related injuries down the road.
Walking outside on varied terrain makes your muscles work even harder for added strengthening.
6. Improve Mobility and Balance
Mobility and balance tend to decline as we get older. But you can combat this by incorporating regular outdoor walking into your lifestyle.
Walking requires coordination, engaging stabilizing muscles with each stride you take.
And by walking on varied outdoor surfaces like hills, trails, and uneven terrain, you’ll further challenge your balance and agility.
This improves proprioception (your awareness of your body’s position) and prevents falls and injuries.
Greater mobility lets you move through life with more confidence.
7. Reduce Stress and Anxiety
There’s just something calming and rejuvenating about being outdoors surrounded by fresh air and nature.
Getting outside removes you from the chaos and confinement of indoor spaces.
And this natural setting provides the perfect backdrop for relieving stress.
Researchers have found that outdoor walking can significantly reduce anxiety and negative thoughts. With each step you take, feel your worries start to melt away.
The rhythmic nature of walking combined with deep breathing is incredibly relaxing for the mind and body.
8. Uplift Your Mood
In addition to lowering stress and anxiety, outdoor walking provides a powerful mood-boosting benefit.
Exposure to sunlight gives you a healthy dose of vitamin D, which is linked to enhanced mental well-being.
And simply being surrounded by nature’s sights, sounds, and scents can elevate your spirits.
Walking also triggers the release of mood-regulating neurotransmitters like endorphins, serotonin, and dopamine. You may notice feeling more optimistic and content after an outdoor walking session.
For an extra happiness boost, grab a friend or family member and walk together!
9. Improved Sleep Quality
Does tossing and turning at night prevent you from getting enough high-quality sleep? If so, you’re not alone.
Nearly 70% of Americans struggle with sleep issues. But putting in some outdoor walking time could be your solution.
Studies show that aerobic exercise like walking can help you fall asleep faster and experience deeper, more restorative sleep at night.
As a bonus, being exposed to natural light during the day can help regulate your circadian rhythms for an improved sleep-wake cycle.
10. Sharpen Focus and Concentration
In our modern, fast-paced world, it’s easy to feel overwhelmed, distracted, and unable to concentrate.
But heading outside for a walking workout is an ideal way to hit the “reset” button for your mind.
When you walk outdoors, you’re able to fully immerse yourself in your physical rhythm away from chaotic stimuli. This provides a rare chance for your brain to rest and recharge.
After your walking workout, you should feel much more focused, productive, and able to concentrate.
11. Increase Creativity
Need a burst of creativity and new ideas? Then schedule in some time for an outdoor walking session.
There’s something about being in nature and engaging your body that sparks the creative flow.
By removing yourself from the noise and chaos of your daily environment, you’re able to tap into your inner stream of consciousness.
Walking meditative can quiet your mind, relax you, and allow creative inspiration to emerge organically. You may be amazed at the novel ideas that come to you!
12. Strengthen Immunity
Who doesn’t want a stronger immune system to fend off colds, flus, and other illnesses?
Thanks to the fresh air and physical activity involved, outdoor walking is an excellent immunity booster.
When you walk, your respiratory rate increases, allowing you to take in more fresh air and distribute more oxygen throughout your body.
Plus, the exercise itself gives your immune cells a helpful flow of nutrients and antibodies to circulate.
Walking outdoors exposes you to moderate levels of stress that strengthen immune defenses.
13. Enjoy Vitamin D from Sunlight
It can be hard to get enough vitamin D, especially if you live in a northern climate or spend most of your days indoors.
But taking your walking workout into the great outdoors is a fantastic way to load up on this crucial nutrient.
Sunlight exposure on your skin triggers vitamin D production in the body. This vitamin enhances your body’s absorption of bone-building calcium and phosphorus.
It also regulates cell growth, boosts immune function, and may even protect against certain cancers, autoimmune diseases, and high blood pressure.
14. Connect With Nature
In today’s hyper-connected digital world, we’re more plugged in than ever before.
But this constant feed of information, notifications, and urban stimuli can overstress our minds and bodies.
An outdoor walking workout provides a much-needed opportunity to disconnect and re-connect with the natural world.
There’s something calming, grounding, and therapeutic about surrounding yourself with fresh air, greenery, trees, and wildlife.
You’re able to tune into the sights, sounds, and smells of your natural environment. Spending time in nature reduces feelings of isolation and boosts your overall sense of peace and well-being.
Frequently Asked Questions
How long should you walk outside?
For general health benefits, aim for at least 30 minutes of brisk walking per day.
However, if your goal is weight loss, you may need to walk for 60-90 minutes most days of the week.
Start slow and gradually increase your duration over time.
Does walking outside help lose weight?
Yes, walking can absolutely aid in weight loss, especially if you go at a brisk pace.
It’s a low-impact exercise that burns calories and can help create a calorie deficit when combined with a healthy diet.
Outdoor walking also tends to be more vigorous than indoor walking.
What happens if you walk outside every day?
Making outdoor walking a daily habit comes with numerous benefits.
It can improve cardiovascular fitness, strengthen bones and muscles, boost mood and mental health, and reduce risk of chronic diseases like heart disease and type 2 diabetes. You’ll likely have more energy too!
What are the disadvantages of walking outside?
The main downsides are having to deal with varying weather conditions like extreme heat/cold, rain, snow and poorer air quality in some areas.
There’s also a slightly higher risk of injury from uneven terrain.
Proper gear like layers, sun protection and good shoes can help mitigate these issues.
Does walking outside burn belly fat?
Walking can indeed help burn visceral/belly fat, but only if you’re consistent and create a calorie deficit through a combination of diet and exercise.
Focus on long, brisk walks most days along with a healthy, calorie-controlled diet for best results.
Is it good to walk outside at night?
Nighttime walking can be safe and beneficial if you take proper precautions.
Stick to well-lit areas, bring a flashlight/headlamp, wear reflective gear, avoid secluded routes, and bring protection like pepper spray.
The cooler evening temps can feel refreshing too.
How long should you walk outside every day?
Most experts recommend walking 30-60 minutes per day at a brisk pace for overall health and fitness.
If you’re walking for weight loss, aim for 60-90 minutes or more daily combined with a calorie-controlled diet.
Listen to your body and increase duration slowly over time.