Have you ever felt that fresh burst of calm after walking through a forest, standing by a lake, or simply entering a leafy park? According to fresh research from the University of Copenhagen, that feeling isn’t simply in your head– green exercise actually beats workouts in gyms or city streets for mood, stress relief, and heart health.
In this short article, I share what the brand-new research studies reveal, why “awe strolls” work (and how they overlap with green exercises), and practical, travel-friendly ways to weave more nature into your life– even if you’re stuck in a city most days.
Why This Research Study Matters for Longevity, State Of Mind & Tension We tend to consider exercise and diet plan as the huge levers for health. But scientists are significantly discovering that where and how you exercise– specifically in nature vs inside your home/ urban settings– can move psychological and physical outcomes significantly. Some main findings from the University of Copenhagen and University of Verona study presented in EurekAlert:
- 25 boys strolled at the same speed in three environments: green/nature areas (forest, beach, parks), city paths, and inside.
- After the nature walks, individuals reported greater mood, less fatigue, lower stress, and more joy/optimism.
- Physiologically, their heart rate dropped quicker post-walk in nature; heart rate variability (HRV) (a marker of calm & rest-and-digest) was 20-30% higher than after indoor exercise.
- They also found that people were most likely to want to repeat the nature walk vs indoor/urban ones– that motivation matters.
Then there’s the “Awe Walks” findings:
A 2023 research study (Sturm et al.) followed people taking weekly awe strolls and saw boosts in prosocial positive feelings (gratitude, compassion) and decreases in everyday distress. (PMC)
A 2025 research study published in Nature.com, Scientific Reports shows that quick awe interventions (even short) can reduce depressive symptoms and enhance overall psychological health– particularly in individuals under persistent stress or handling physical health problem.
Bottom line: Even moderate bouts of green exercise + wonder can meaningfully shift stress hormonal agents, state of mind, and heart/ nervous-system balance. That’s a powerful lever for longevity.
My Personal Experience (Yes, I Attempted It)
Here’s what happened when I decided to take a “green hour” each week (as a note, I can not truly go to the fitness center due to a knee problem, however I do some PT exercises at home, practically daily, due to a lumbar concern)
Each time I strolled in a city park, I felt less sidetracked, more in tune with my environments. I love appreciating the trees, laes (most of the parks in my city have lakes too). bird calls, sunlight through leaves, etc. I utilized to stroll a lot on weekends with my mom as a kid too. Constantly a terrific experience.
My fatigue after the walk is low. And I am less psychologically drained pipes.
If I plan a weekend walk in the park or in a forest, I anticipate that day and walk.
This lines up precisely with what the University of Copenhagen study discovered: we don’t only feel better; part of the benefit is that green exercise feels easier/ more gratifying, which assists you persevere.
And I need to say that typically I saw groups of people doing various types of exercises in the parks. I think that is a remarkable concept (I saw yoga groups, Tai Chi, and others.)
What the Science Suggests: What Counts As “Green Workout/ Wonder Stroll”
To reap the benefits displayed in these studies, here’s what appears to work: Period: The Copenhagen research study( quoted above )used one-hour strolls. Even shorter “awe walks” research studies often utilized 15-20
How to Make These Practices Stick & Travel-Friendly Versions
I believe modification comes when you make things easy + pleasurable. If you try to force things, that does not work, specifically if you need to put a great deal of effort into it.
Here are suggestions to embed these green + awe practices into your life– especially if you travel often or reside in a city.
Start little & weekly
Change one indoor session with a nature walk in a neighboring park, beach, or forest. Even 30 minutes is practical and scalable.
Turn regular walks into “Wonder Walks”
On a walk/trip/tour, time out for a view, focus on something unexpected: a tree, architecture, a color, light. Let it shock you.
Travel hack: Pick remain locations near nature
When booking hotels or AirBnBs, choose locations near green area, shoreline, or forest. It pays off in state of mind and rest.
Morning nature exposure
Attempt stepping outdoors early or mid-morning: sunlight + green exposure helps body clock and state of mind downstream.
Mix green workout with social connection
Walk with a friend or join a group hike. You integrate the green advantage + social tie, improving both happiness & longevity.
Mind the high traffic/poor air areas
If outdoors but in urban traffic, pick quieter routes or backstreet. Or go elevated (rooftops, hills) to reduce pollution exposure.
Use travel to reset
Even brief trips– weekend forest lodge, countryside cabin, or mountain journey– often reset tension, revitalize motivation. Build them in if possible.
Possible Objections + What the Evidence States
I understand. Modifications appear hard– and our routine is our convenience zone. However sometimes, little changes bring good results.
“I do not have time/ I live in a concrete city.”
Reaction: Even little green patches or community gardens help. The “nature exposure” literature reveals take advantage of community plant, not simply wilderness. (arXiv– Cornell University)
“Fitness center is more effective for fitness objectives.”
Real. Health clubs might build strength much faster or offer controlled cardio. However green exercise includes a mental health perk + greater satisfaction + better recovery. Integrate the 2.
The gym is also fantastic when it rains or it is slippery outside, and on numerous other occasions. Fitness centers and outdoor walks do not exclude. They match. Or a minimum of that is how I see them.
“What about threat (bugs, weather condition, security)?”
Asset. Prepare for safety: select safe paths, have backup indoor alternatives. Weather suitable equipment. Even an indoor health club with natural views (windows) is better than a blind fitness center basement.
And if you are like me– attracting every bug and mosquito out there– then purchase a bug spray. I do not go to a park/forest without one!
Study-Backed Durability & Mental Health Improves You Need To Know
To reinforce why green + awe matter:
- Wonder reduces depressive symptoms (2025, Scientific Reports, Nature.com)— quick awe interventions improved mental health, particularly under persistent tension or health problem.
- Awe-walks & prosocial feeling (Sturm et al.)— taking regular awe walks increased positive emotions like appreciation and compassion, and decreased everyday distress. (PMC)
- Urban nature exposure & mental health and wellbeing (Guangzhou, cross-sectional research study)— both the amount of plant around an individual’s home and how they perceive it are linked with better psychological health by means of physical activity, social cohesion, less sound, and less pollution. (arXiv)
How This Helps Durability (Not Just “Feel Good”)
Since green workout+awe strolls do numerous things at once: Lower cortisol & tension hormones → persistent stress is a huge aging accelerator.
These multi-pathway impacts imply that green workout isn’t simply a great perk– it might shift your healthspan, not simply your lifespan.
A Sample Weekly Green– Awe Hybrid Plan
Here’s what a week might look like, to capture both benefits: (It is a sample schedule; naturally, you will require to customize it based upon your condition, the weather condition, preferences, and so on)
| Day | Green/ Awe-Focused Activity | Notes |
|---|---|---|
| Monday | 30 min nature walk in the park at lunch | Even short strolls matter |
| Tuesday | Fitness center strength training | Keep inside, all right– blend it up |
| Wednesday | Wonder walk (15-20 min walk concentrating on surroundings) | Try to find things that surprise you |
| Thursday | Urban walk after work, attempt to take a path with trees or the river | Green covers + light direct exposure |
| Friday | Rest or gentle stretching outdoors | Healing counts |
| Saturday | Longer hike, beach walk, or forest walk if possible | Travel-friendly if out of town |
| Sunday | Social walk with a buddy + small thankfulness reflection after | Integrates social + awe + green |
Attempt It and See
If you’re ready to check this, here are two basic experiments:
Experiment 1: Replace one health club exercise today with a walk in a park or forest. Notice mood, tiredness, and how you feel later.
Experiment 2: Do an awe walk– discover something big, unanticipated, gorgeous. Hold that feeling for 30 seconds. Enjoy how tension or distractibility modifications.
Jot down how you feel– mood, sleep, energy– for a couple of days. Small imitate these compound.
(Sort of a) Conclusion
The science is catching up: green surroundings + awe + movement = disproportionately powerful mental and physical benefits. You don’t require a health club membership or an ideal strategy. Often, sending your shoes out the door into nature– even on a path near your home– is enough to move tension, boost optimism, and support heart health.
So the concern isn’t whether nature assists– it’s how typically will you let it in?
Disclaimer
This post shares recent studies and my individual observations for details functions only– it is not medical advice. Everyone’s health background is different. Before altering your workout regimen, particularly with health conditions, medications, or mobility issues, please consult a certified healthcare provider.
Photo sources: 1, 2, 3