This is Why Outdoor Walking is Better for your Fitness than Walking on the Treadmill
Nothing quite beats stepping outside and getting some much-needed fresh air, and when it comes to raising our heart rate, apparently lacing up and braving the weather has benefits beyond a bit of vitamin D. A new study tested the effects of walking on a treadmill versus walking outdoors and, as you may expect, it's worth grabbing your coat.
The Study
The study published in Ecopsychology aimed to compare the effects of walking in an outdoor natural environment against participants walking in an indoor simulated natural environment on measures of perceived exertion and emotion. The researchers wanted to determine whether outdoor exercise leads to greater physical exertion (measured by heart rate) and how this relates to perceived exertion and emotional responses. It also investigated whether differences in exertion could explain the psychological benefits of outdoor exercise.
The Methods
The research included:
74 university students.
The participants were assigned to either walk outdoors on a 0.6 km flat pavement outdoors or indoors on a treadmill while watching a video of the same outdoor path.
Each participant walked for 15 minutes at their own pace and exertion was measured using heart rate monitors and the Borg Rating of Perceived Exertion scale (RPE scale).
Emotional responses were assessed using surveys which measured factors such as energy, tension, calmness, and tiredness before and after the walk.
Weather conditions like temperature, wind and cloud cover were also recorded.
The Results
Heart rate: Participants who walked outdoors had a significantly higher average heart rate compared to indoor walkers, indicating that the outdoor participants had greater physiological exertion.
Perceived exertion: Despite the increased heart rate of the outdoor walking, participants perception of their walks didn't differ significantly between the groups. Both groups rated their exertion as 'very light' to 'light' on the RPE scale.
Psychological responses: Outdoor walkers found a significant increase in energy, whereas indoor walkers found no change. Indoor walkers experienced a significant reduction in tension whereas the outdoor walkers did not. No significant differences were found for positive affect, negative affect, calmness and tiredness.
The Conclusion
The researchers concluded: 'These findings are consistent with a large body of literature documenting that acute bouts of physical activity in a natural environment increase positive activated affect. Participants exercising outdoors in a natural environment achieved a higher average heart rate than those exercising indoors in a simulated natural environment, but they did not perceive they were exerting themselves to a greater degree than the indoor exercisers.'
What Does This Mean For Us?
The researchers finally noted that since outdoor walking is more energising, and may lead to greater enjoyment and persistence it may be especially relevant for those encouraging physical activity in sedentary populations. It would also be particularly relevant for those of us who are trying to adhere to new fitness goals consistently.
If we are more likely to find our modes of movement more enjoyable, we're far more likely to stick it out long term. And with the increased benefit of an elevated heart rate, we could also potentially see further improvements in our fitness levels. So if we have the choice and availability to walk outside, we should.
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