Do outdoor workouts have the edge over indoor ones?
Getting outside may have some limited benefits, notably that people tend to like it better
Indoor vs. outdoor exercise is often, but not always, a matter of preference based on the workout. Serious strength trainers, for example, need access to the gear in a well-equipped gym. Runners like to be outside.
Preferences can sometimes be overridden by outdoor conditions that can make it either uncomfortable (does anyone really enjoy running or walking in the rain?) or even dangerous, such as extreme heat or cold.
Research has some interesting – although not necessarily conclusive – things to say about these preferences and the impact of indoor vs. outdoor venues on exercise benefits. Evidence points to some limited benefits from exercising in nature that don’t accrue to indoor workouts. But the key word is “limited.”
A 2023 study, for example, that sought to compare outdoor versus indoor environments on psychological health, physical health, and activity levels concluded that “There is limited evidence [emphasis added] for added health or behavior benefits of outdoor exercise versus indoor exercise.”
Inconsistent research results
Part of the reason for inconclusive results is the wide variety of ways that individual studies were designed and differences in how they measured exercise benefits.
For example, one systematic analysis from 2019 reported a huge number of different physical and mental characteristics that were measured in the previously published research that was reviewed including: perceived exertion, energy, calmness, tension, anger, depressed mood, fatigue, attention, memory, intention for future exercise, exercise intensity and performance, heart rate, blood pressure, and how much people liked what they were doing (what the exercise psychologists call “positive affect”).
No wonder the researchers were unable to “find support for the hypothesis that exercising in outdoor environments offers superior benefits to exercising indoors without exposure to nature.” Nearly every study in the systematic review looked at something different.
It also may be worth noting that research often involved young people, including college students (who often are research subjects for researchers at their schools). This means reactions of older adults to the research conditions might not be the same as findings from many of the studies. One study of older adults – specifically post-menopausal women – did find outdoor exercisers were more apt than indoor exercisers to like what they were doing
One common finding: liking to be outdoors
In fact, the one finding that gets repeated across multiple studies is that people seem to like outdoor exercise more. Getting outdoors also may have some positive cognitive or mental health benefits though, again, evidence is mixed.
Research that points in these directions includes a 2023 meta-analysis that said “exercising outdoors may be one strategy to make a bout of exercise feel more enjoyable, thus potentially fostering sustained physical activity engagement in the long-term.”
A study from 2022 reported “Physical activity in nature may be more beneficial for a range of psychological outcomes,” including less anxiety and anger; more positive engagement and energy; and (once again) “greater positive affect,” or liking it better.
Another study from 2023 about cognitive impacts of getting outdoors said prior research “provide(s) evidence that outdoor exercise enhances executive function to a greater extent than indoor exercise.” The authors also concluded that “a brief walk outside results in a greater increase in cognitive function than a short walk inside.”
So those who prefer outdoor activities may find they like what they’re doing better and may get some added psychological benefits as well. But research evidence so far doesn’t say outdoor exercise is enough of a game changer to make a big improvement over indoor workouts. Indoor exercise makes for a good substitute when it’s impossible to get outside because any exercise is better than none at all.
As someone who plays pickleball outside most mornings, I definitely feel the “I just like it better” effect. The fresh air and sunlight make the whole session more enjoyable. But I agree with your takeaway — the real win is whatever gets you moving. Indoors, outdoors, doesn’t matter as long as you show up.