Have you ever felt that fresh burst of calm after walking through a forest, standing by a lake, or just stepping into a leafy park? According to fresh research from the University of Copenhagen, that feeling isn’t just in your head – green exercise actually beats workouts in gyms or city streets for mood, stress relief, and heart health.
In this article, I share what the new studies show, why “awe walks” work (and how they overlap with green workouts), 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 Matters for Longevity, Mood & Stress
We tend to think of exercise and diet as the big levers for health. But researchers are increasingly finding that where and how you exercise – especially in nature vs indoors / urban settings – can shift mental and physical outcomes dramatically.
Some main findings from the University of Copenhagen and University of Verona study presented in EurekAlert:
- 25 young men walked at the same pace in three environments: green/nature areas (forest, beach, parks), urban routes, and indoors.
- After the nature walks, participants reported higher mood, less fatigue, lower stress, and more joy/optimism.
- Physiologically, their heart rate dropped more quickly 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 more likely to want to repeat the nature walk vs indoor/urban ones – that motivation matters.
Then there’s the “Awe Walks” findings:
A 2023 study (Sturm et al.) followed people taking weekly awe walks and saw increases in prosocial positive emotions (gratitude, compassion) and decreases in daily distress. (PMC)
A 2025 study published in Nature.com, Scientific Reports shows that brief awe interventions (even short) can reduce depressive symptoms and improve overall psychological health – especially in people under chronic stress or dealing with physical illness.
Bottom line: Even moderate bouts of green exercise + awe can meaningfully shift stress hormones, mood, and heart/ nervous-system balance. That’s a powerful lever for longevity.
My Personal Experience (Yes, I Tried It)
Here’s what happened when I decided to take a “green hour” per week (as a note, I cannot really go to the gym due to a knee issue, but I do some PT exercises at home, almost daily, due to a lumbar issue)
Each time I walked in a city park, I felt less distracted, more in tune with my surroundings. I love admiring the trees, laes (most of the parks in my city have lakes too). bird calls, sunlight through leaves, etc. I used to walk a lot on weekends with my mom as a child too. Always a great experience.
My fatigue after the walk is low. And I am less mentally drained.
If I plan a weekend walk in the park or in a forest, I look forward to that day and walk.
This lines up exactly with what the University of Copenhagen study found: we don’t only feel better; part of the benefit is that green exercise feels easier / more rewarding, which helps you stick with it.
And I must say that often I saw groups of people doing different types of exercises in the parks. I think that is an amazing idea (I saw yoga groups, Tai Chi, and others.)
What the Science Suggests: What Counts As “Green Exercise / Awe Walk”
To reap the benefits shown in these studies, here’s what seems to work:
- Duration: The Copenhagen study (quoted above) used one-hour walks. Even shorter “awe walks” studies often used 15-20 minutes weekly.
- Environment: Natural settings – forest, parks, beach. Avoid busy roads or indoor gyms if possible. Green, quiet, with sensory stimuli (leaves, water, sky).
- Pace: Moderate – brisk walk, not sprint. Equated pace across environments in the study.
- Mindset/Awareness: Awe walks tend to be deliberate: noticing nature, being present, maybe getting curious or surprised by things you wouldn’t normally. Sometimes, I would just sit on a bench or on the grass and look at the flowers/lake/sky/trees/the sea – whatever it is near me.
How to Make These Habits Stick & Travel-Friendly Versions
I believe change comes when you make things easy + enjoyable. If you try to force things, that does not work, especially if you have to put a lot of effort into it.
Here are tips to embed these green + awe habits into your life – especially if you travel often or live in a city.
Start small & weekly
Replace one indoor session with a nature walk in a nearby park, beach, or forest. Even 30 minutes is helpful and scalable.
Turn regular walks into “Awe Walks”
On a walk/trip/tour, pause for a view, focus on something unexpected: a tree, architecture, a color, light. Let it surprise you.
Travel hack: Choose stay locations near nature
When booking hotels or AirBnBs, opt for places near green space, coastline, or forest. It pays off in mood and rest.
Morning nature exposure
Try stepping outside early or mid-morning: sunlight + green exposure helps circadian rhythm and mood downstream.
Mix green exercise with social connection
Walk with a friend or join a group hike. You combine the green benefit + social tie, boosting both happiness & longevity.
Mind the high traffic/poor air spots
If outdoors but in urban traffic, pick quieter routes or side streets. Or go elevated (rooftops, hills) to reduce pollution exposure.
Use travel to reset
Even short getaways – weekend forest lodge, countryside cabin, or mountain trip – often reset stress, refresh motivation. Build them in if possible.
Possible Objections + What the Evidence Says
I know. Changes seem hard – and our routine is our comfort zone. But sometimes, small changes bring good outcomes.
“I don’t have time / I live in a concrete city.”
Response: Even small green patches or community gardens help. The “nature exposure” literature shows benefits from neighborhood greenery, not just wilderness. (arXiv – Cornell University)
“Gym is more efficient for fitness goals.”
True. Gyms may build strength faster or offer controlled cardio. But green exercise adds a mental health bonus + greater enjoyment + better recovery. Combine the two.
The gym is also great when it rains or it is slippery outside, and on many other occasions. Gyms and outdoor walks do not exclude. They complement. Or at least that is how I see them.
“What about risk (bugs, weather, safety)?”
Good point. Plan for safety: choose safe routes, have backup indoor options. Weather appropriate gear. Even an indoor gym with natural views (windows) is better than a blind gym basement.
And if you are like me – attracting every bug and mosquito out there – then buy a bug spray. I do not visit a park/forest without one!
Study-Backed Longevity & Mental Health Boosts You Should Know
To reinforce why green + awe matter:
- Awe reduces depressive symptoms (2025, Scientific Reports, Nature.com) – brief awe interventions improved psychological health, especially under chronic stress or illness.
- Awe-walks & prosocial emotion (Sturm et al.) – taking regular awe walks increased positive emotions like gratitude and compassion, and reduced daily distress. (PMC)
- Urban nature exposure & mental wellbeing (Guangzhou, cross-sectional study) – both the amount of greenery around a person’s home and how they perceive it are linked with better mental health via physical activity, social cohesion, less noise, and less pollution. (arXiv)
How This Helps Longevity (Not Just “Feel Good”)
Because green exercise + awe walks do multiple things at once:
- Lower cortisol & stress hormones → chronic stress is a big aging accelerator.
- Improve heart rate variability & cardiovascular recovery → lowering risk of heart disease.
- Boost mood & reduce fatigue → depression and low mood are predictors of worse health outcomes.
- Increase motivation to stay physically active → consistency over time = big returns.
These multi-pathway effects mean that green exercise isn’t just a nice bonus – it could shift your healthspan, not just your lifespan.
A Sample Weekly Green – Awe Hybrid Plan
Here’s what a week could look like, to capture both benefits: (It is a sample schedule; of course, you will need to tailor it based on your condition, the weather, preferences, etc.)
| Day | Green / Awe-Focused Activity | Notes |
|---|---|---|
| Monday | 30 min nature walk in the park at lunch | Even short walks matter |
| Tuesday | Gym strength training | Keep indoors, okay – mix it up |
| Wednesday | Awe walk (15-20 min walk focusing on surroundings) | Look for things that surprise you |
| Thursday | Urban walk after work, try to take a route with trees or the river | Green patches + light exposure |
| Friday | Rest or gentle stretching outside | Recovery counts |
| Saturday | Longer hike, beach walk, or forest walk if possible | Travel-friendly if out of town |
| Sunday | Social walk with a friend + small gratitude reflection after | Combines social + awe + green |
Try It and See
If you’re ready to test this, here are two simple experiments:
Experiment 1: Replace one gym workout this week with a walk in a park or forest. Notice mood, fatigue, and how you feel afterward.
Experiment 2: Do an awe walk – find something big, unexpected, beautiful. Hold that feeling for 30 seconds. Watch how stress or distractibility changes.
Write down how you feel – mood, sleep, energy – for a few days. Small acts like these compound.
(Sort of a) Conclusion
The science is catching up: green surroundings + awe + movement = disproportionately powerful mental and physical benefits. You don’t need a gym membership or a perfect plan. Sometimes, sending your shoes out the door into nature – even on a path near your home – is enough to shift stress, boost optimism, and support heart health.
So the question isn’t whether nature helps – it’s how often will you let it in?
Disclaimer
This article shares recent studies and my personal observations for information purposes only – it is not medical advice. Everyone’s health background is different. Before changing your exercise routine, especially with health conditions, medications, or mobility concerns, please consult a qualified healthcare provider.
