How Much Green Exercise Improves Mood? What the Research Found
Key insights: 60-second read
- Green exercise was associated with better mood and self-esteem. A multi-study analysis of 10 UK studies involving 1,252 participants found significant improvements immediately after activity in natural environments.
- Even a short session may be worthwhile. Five minutes showed the largest changes in the duration analysis.
- You don't necessarily need vigorous exercise. Light activity showed the largest changes in self-esteem, while light and vigorous activity showed the largest changes in mood.
- Waterside environments stood out. Beaches, rivers and lakes showed the largest average improvements among the habitat categories examined.
- People with mental health problems also showed improvements. This suggests green exercise may be a useful supportive activity, although the study does not establish it as a treatment for mental illness.
We all know that exercise is good for us. But does it matter where you exercise? A growing body of research suggests that moving your body in nature, what researchers call "green exercise", may provide benefits for our mental wellbeing.
A study published in Environmental Science & Technology analysed 10 UK studies involving 1,252 participants to investigate the best "dose" of green exercise for improving self-esteem and mood.
The findings are encouraging. Even short bouts of activity in natural environments were associated with immediate improvements in self-esteem and mood. The results also suggested that the duration and intensity of activity, as well as the type of environment, may influence the size of those changes.
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What Is Green Exercise?
Green exercise is physical activity performed in the presence of nature. This could mean walking in a park, cycling through the countryside, gardening, fishing by a river or taking part in other outdoor activities.
Green exercise combines movement with time spent in natural surroundings.
Barton and Pretty's 2010 analysis set out to investigate the best "dose" of green exercise, considering the duration and intensity of activity, the type of habitat, and differences between participant groups. The researchers measured changes in self-esteem and mood as indicators of mental wellbeing.
The Study: Methods and Participants
Barton and Pretty used meta-analysis methods to examine data from 10 UK studies involving 1,252 participants. The studies covered a range of green exercise activities and participants, allowing the researchers to investigate whether the changes varied according to duration, intensity, habitat and participant characteristics.
Study details
- Participants: 1,252 participants across 10 UK studies, including different age groups and people with differing starting health status.
- Activities: A variety of outdoor activities, including walking, cycling, gardening, fishing, boating, horse-riding, farming activities and sailing.
- Environments: Different natural settings, including urban green spaces, countryside and farmland, forest and woodland, waterside and wilderness habitats.
- Outcome measures: Self-esteem was measured using the Rosenberg Self-Esteem Scale, and mood was measured using the Profile of Mood States.
The researchers assessed participants before and after green exercise sessions. They then examined changes across subgroups, including exercise duration and intensity, type of habitat, age, gender and starting health status.
What the Results Show
The analysis found statistically meaningful improvements in both self-esteem and mood after green exercise.
Duration: Can Five Minutes Make a Difference?
The researchers found that the largest changes in self-esteem and mood occurred after five minutes of green exercise in their duration analysis. Improvements were smaller for sessions lasting longer than five minutes, including some activities lasting up to half a day, before increasing again for whole-day activities.
The authors suggested that whole-day activities may need to be thought of differently than shorter sessions. For example, they could involve different experiences and achievements, rather than simply being a longer version of a short walk.
The practical takeaway is encouraging: you may not need to spend hours outdoors to experience an immediate change in mood. This study can't necessarily establish five minutes as the definitive time, but it suggests that shorter bursts of exercise in nature are worthwhile for changing mood.
Intensity: Light Activity Can Be Enough
For self-esteem, the largest changes were associated with light-intensity activity, with smaller changes as intensity increased. For mood, the largest changes were associated with light and vigorous activity, while moderate activity showed a smaller change in this analysis.
This suggests that you don't necessarily need to push yourself hard to experience a short-term improvement in how you feel after exercising outdoors. A gentle walk or some gardening may be a practical starting point, particularly if vigorous exercise isn't appealing or appropriate for you.
Environment: Did Water Make a Difference?
The analysis found improvements in self-esteem and mood across all the green environment categories examined. Waterside habitats, such as beaches, rivers and lakes, showed the largest average effects.
That is an interesting finding, particularly if you enjoy walking near the water. Obviously, everyone is different, but it's something to keep in mind nonetheless.
Key finding: Across the participant groups examined, green exercise was associated with improvements in mood and self-esteem. Participants with self-reported mental health problems showed one of the largest self-esteem improvements.
Who Appeared to Benefit Most?
- Age: Self-esteem improvements were largest in the youngest age group and generally diminished with age. Mood changes followed a different pattern, with the smallest changes in the youngest and oldest groups.
- Gender: Men and women showed similar improvements in self-esteem, although the researchers reported a difference between men and women for mood.
- Starting health status: Participants with self-reported mental health problems showed larger self-esteem improvements than healthy participants. This suggests green exercise may be a useful supportive strategy.
My Perspective as a Physio
As a physiotherapist, I spend my days helping people move better and feel better. And this research reinforces something I've observed clinically for years: exercise in nature can be a valuable tool for supporting both mental and physical health.
What I love about this study is that it suggests you don't need to run a marathon or spend hours in the gym to see a short-term change. Even five minutes of light activity in a green space was associated with improvements in self-esteem and mood. That's an accessible place to start for many people.
Exercise doesn't have to be complicated or time-consuming to be worthwhile. Sometimes, a short walk outdoors is a practical first step.
From my clinical experience, the mental health side of physical health is often overlooked. Patients come to me with back pain, knee pain or shoulder pain, but their overall wellbeing can also influence how they experience and manage those symptoms. Stress, anxiety and low mood can interact with pain, sleep, activity and recovery in complex ways.
Getting outside and moving may help some people improve their mood, reconnect with their surroundings and build a sense of routine. This is especially helpful when considering that something as simple as a 5-minute walking break can help offset many of the negative consequences of sitting. So why not optimise things further and take that walk outside? It's obviously not a guaranteed solution for persistent pain or mental health difficulties, but it can be one useful part of a broader approach to wellbeing.
This research also highlights the potential importance of environment. Waterside settings showed the largest average changes in this analysis. So if you have the option, try taking your walk outside. Find a park, walk beside a river or visit a beach. You may find it an enjoyable way to combine movement with time in nature.
Practical Applications: How to Try Green Exercise
So what does this mean for you? Here are some practical ways to apply the findings without making exercise another complicated task to fit into your day.
- Start small: Try five minutes of outdoor activity. The study found the largest changes in this duration category, although it doesn't establish five minutes as the best dose for every individual.
- Choose an activity you enjoy: Walking, gardening or gentle cycling are simple options. You don't need to exercise vigorously to get started.
- Make use of natural spaces: A local park, garden, walking track or beach may be all you need. Waterside environments showed the largest average changes in the study, but the best option is one you can comfortably access and enjoy.
- Build it into your routine: A short walk during a break or after work may be easier to maintain than waiting for the perfect opportunity for a long session. This is a practical suggestion, rather than a finding directly tested by this study.
- Adapt it to your needs: Choose an activity and pace that suit your current fitness, symptoms and mobility. Green exercise can complement other forms of healthcare, but it isn't a replacement for appropriate assessment or treatment when needed.
Limitations of the Research
Although the findings are encouraging, there are a few important points to keep in mind when interpreting this study.
- Short-term outcomes: The analysis focused on changes in mood and self-esteem immediately before and after green exercise. It does not establish whether the changes persisted or translated into long-term mental health improvements.
- Nature versus exercise: The analysis examined green exercise as a combination of physical activity and natural surroundings. It cannot fully establish how much of the observed change came from exercise, nature or their combination.
- Variation between studies: The studies involved different activities, environments and participant groups. The results should not be interpreted as though every activity or setting will produce the same response.
- Generalisability: All 10 studies were conducted in the UK. The results may not apply equally to every population or setting.
- Not a treatment trial for mental illness: Although participants with mental health problems showed improvements, the analysis does not demonstrate that green exercise can replace established mental health treatment.
The Takeaway
This multi-study analysis found that green exercise was associated with meaningful short-term improvements in mood and self-esteem. The largest changes in the duration analysis occurred after five minutes, and waterside environments showed the largest average effects among the habitats examined.
From my perspective as a physiotherapist, the findings reinforce the value of considering mental and physical wellbeing together. Moving outdoors may be a simple, enjoyable addition to a broader approach to health, although it isn't a guaranteed fix for pain or mental health difficulties.
If you want to try it, start with something manageable. Take a short walk in a park, spend a few minutes gardening or head towards the water if you have somewhere nearby. It might be a worthwhile five minutes in your day.
- Grant
Frequently Asked Questions
What is green exercise?
Green exercise is physical activity performed in the presence of nature, such as walking in a park, cycling outdoors, gardening or fishing by a river. It combines movement with time spent in a natural environment.
How long should I exercise in nature to improve my mood?
In the 2010 analysis, five minutes showed the largest changes in the duration analysis for mood and self-esteem. This does not establish five minutes as the ideal dose for everyone, but it suggests that a short outdoor activity may be a useful place to start.
Does the type of environment matter?
In this analysis, all the green environment categories were associated with improvements in mood and self-esteem. Waterside habitats, such as beaches, rivers and lakes, showed the largest average changes, although individual responses may differ.
Do I need to exercise vigorously to benefit?
No. The analysis found the largest self-esteem changes with light-intensity activity. For mood, light and vigorous activity showed the largest changes. Gentle walking or gardening may be practical options if they suit your abilities and preferences.
Can green exercise treat depression or anxiety?
This study found short-term improvements in mood and self-esteem after green exercise, including among participants with self-reported mental health problems. It did not establish green exercise as a stand-alone treatment for depression or anxiety, and it should not replace appropriate professional care.
One key insight from this research
Barton and Pretty's analysis of 10 UK studies found that green exercise was associated with immediate improvements in self-esteem and mood. Five minutes showed the largest changes in the duration analysis, and waterside environments showed the largest average effects among the habitats examined.
Reference
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955. https://doi.org/10.1021/es903183r
Want personalised guidance?
If you'd like help with any aspect of your pain or injury recovery, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
