Why Moving Your Body in Nature Might Be the Best Medicine Yet
A Health Coach’s Reflection on the Power of Physical Activity in Natural Settings
As a health and wellness coach, and someone who feels most alive when hiking through mountain trails, I’ve long believed that nature is one of the most powerful allies we have in reclaiming our well-being.
Now, there’s growing research to back that up.
A recent review by Maddock and Frumkin in the American Journal of Lifestyle Medicine confirms what many of us feel intuitively: combining movement with time outdoors isn’t just good for you. It might be one of the most impactful, healing things you can do for your body and mind.
Nature and Movement: A Powerful Pair
We’ve known for decades that regular physical activity reduces the risk of chronic illness, supports a healthier heart and immune system, improves mood, and helps us sleep better. But this review points to something even more exciting: when that movement happens in nature, what researchers call Physical Activity in Natural Settings (PANS), the benefits can multiply.
Studies show that walking, cycling, or even gardening in a natural environment may:
Boost mood and decrease stress more effectively than indoor exercise
Improve attention and mental clarity
Enhance enjoyment and increase likelihood of repeating the activity
Support social connection and reduce feelings of isolation
It turns out that the where really does matter.
Why People Don't Always Get Outside and How We Can Help
Despite these benefits, many people still don’t spend time moving outdoors. Barriers like lack of nearby parks, concerns about safety, or simply not feeling welcome in certain spaces are very real, especially for people in marginalized communities, older adults, and those with disabilities.
As coaches, we can play a key role by helping clients:
Reconnect with places they enjoy being outside (even if it's a small garden or shady sidewalk)
Find outdoor activities that feel doable and energizing
Reflect on how they feel after time in nature and use that as motivation to repeat it
Explore what makes them feel connected to the natural world
For me, it’s the scent of pine trees, the rhythm of my boots on rocky trails, and the way my breath deepens under open skies. That’s where I feel grounded, clear, and most like myself. Your version may be different but just as powerful.
Hiking the hills around Rancho La Puerta in Tecate, Mexico.
Small Steps, Big Impact
You don’t have to summit a mountain to benefit from PANS. A walk through your neighborhood, stretching in a local park, or tending a balcony herb garden can shift your energy and mindset.
And if you’re supporting others on their wellness journey, consider these ideas:
Encourage “green time” as part of weekly goals
Explore local trails or parks together
Use nature-connected movement as a grounding practice for stress or burnout
Create rituals around outdoor time, like a morning walk or sunset stretch
The Bottom Line
Nature isn’t just a backdrop; it’s a co-partner in well-being. When we move our bodies in green or wild places, we’re not just exercising, we’re restoring, recalibrating, and reconnecting.
If you’ve felt disconnected from your body, your energy, or your joy, try stepping outside. Let nature be part of your healing. It’s already waiting.