As we transition into summer, there’s no better time to take advantage of the great outdoors for your clients’ fitness sessions. The benefits of exercising in natural settings are well documented, offering a unique combination of physical, mental, and emotional advantages that go beyond what indoor workouts can provide.
Recent studies have highlighted that training in natural environments can significantly enhance cognitive functions such as creativity, while also improving mood and overall wellbeing. This makes outdoor exercise an excellent opportunity for us to enhance our clients’ experiences and outcomes. Whether it’s a vigorous run through the park, a calming yoga session by the beach, or a group boot camp in the local green space, the summer season provides the perfect backdrop for an invigorating and rewarding workout regime.
In this article, we will delve into the findings of a recent study that compares the effects of indoor and outdoor exercise on creativity and cognitive function. We’ll explore the methodology, results, and practical applications for those of us looking to maximise the benefits of outdoor training for our clients.
The Study
The study titled “Comparison of the effects of indoor and outdoor exercise on creativity: an analysis of EEG alpha power” by Tsukasa Kimura et al., published in Frontiers in Psychology, investigates the cognitive benefits of outdoor exercise compared to indoor exercise. This research focuses on the impact of different exercise environments on creativity, measured through EEG alpha power and subjective flow state experiences.
The primary aim of the study was to explore whether exercising in a natural environment enhances cognitive activities related to creativity more than exercising indoors. Previous research has indicated that both natural environments and physical exercise individually boost creativity. However, this study aimed to determine if the combination of these factors would result in a significant increase in creative cognitive function.
Methodology
The study employed a within-subjects design, where participants performed both indoor and outdoor exercises over different periods. Key components of the methodology included:
- Participants: Twenty undergraduate and graduate students participated in the study. They were balanced by gender and age, ensuring a diverse sample.
- Exercise Protocol: Participants engaged in moderate-intensity running exercises either on a treadmill (indoor) or in a forest park (outdoor) for 30 minutes.
- Creativity Measurement: Creativity was assessed using the Alternative Uses Test (AUT), where participants generated as many uses as possible for ordinary objects.
- EEG Recording: EEG alpha power was recorded during the AUT to measure cognitive activity associated with creativity.
- Flow State Scale (FSS): Participants completed a short version of the FSS to evaluate their subjective experience of control, positive emotion, and absorption during the exercises.
Results and Analysis
The study’s results offer compelling insights into the cognitive and emotional benefits of outdoor exercise compared to indoor workouts. Participants exhibited a significant increase in EEG alpha power in the parietal-occipital region after outdoor exercise, indicating enhanced cognitive activity related to creativity. This neural enhancement was accompanied by higher scores in the flow state scale (FSS) for positive emotional experience and absorption, suggesting that outdoor exercise not only boosts creative cognitive function but also enhances the subjective experience of exercise.
Interestingly, while the Alternative Uses Test (AUT) scores, which measured creativity directly, did not show significant differences between indoor and outdoor conditions, the physiological and subjective data paint a clear picture of the superior benefits of outdoor exercise. These findings highlight that the natural environment positively influences mental processes and emotional states, providing a richer, more engaging exercise experience for participants.
- EEG Alpha Power: There was a significant increase in EEG alpha power in the parietal-occipital region during the AUT after outdoor exercise compared to indoor exercise. This indicates enhanced cognitive activity related to divergent creativity during outdoor exercise.
- Flow State: Participants reported higher positive emotional experiences and greater absorption after outdoor exercise, as reflected in the FSS scores. This suggests that outdoor exercise not only improves cognitive function but also enhances the subjective experience of exercise.
- Creativity Scores: Although AUT scores did not significantly differ between conditions, the EEG and FSS results suggest that the natural environment positively influences the cognitive processes underlying creativity.
Practical Tips
Given these findings, we can leverage the benefits of outdoor training to enhance our clients’ physical and cognitive wellbeing. Here are some practical tips for integrating outdoor exercises into our training programmes:
- Utilise Natural Settings: Encourage clients to engage in workouts in parks, trails, or other green spaces. The natural environment can boost their mood and cognitive function.
- Incorporate Varied Exercises: Use the diverse terrain and natural features of outdoor settings to vary the exercises. This can include running on trails, doing bodyweight exercises in parks, or incorporating natural obstacles.
- Mindful Movement: Promote activities that require clients to be mindful of their surroundings, such as hiking or cycling. This can enhance the flow state and improve overall exercise enjoyment.
- Social Interaction: Organise group workouts or community fitness events in outdoor settings. Social interaction in natural environments can further enhance the mental health benefits of exercise.
- Adapt to Weather Conditions: Be prepared to adjust training plans according to weather conditions. Advise clients on appropriate clothing and hydration strategies to ensure comfort and safety during outdoor activities.
- Safety First: Ensure that the chosen outdoor locations are safe and accessible. Consider the specific needs of your clients, including those who may require more accessible paths or safer environments.
Exercising outdoors offers a unique combination of physical and mental health benefits, making it a valuable addition to any fitness professional’s toolkit. By incorporating outdoor training sessions, personal trainers can help clients achieve greater creativity, improved mood, and enhanced overall wellbeing. The study by Kimura et al. provides robust evidence supporting the cognitive advantages of outdoor exercise, underscoring the importance of natural environments in promoting holistic health.
Reference
Kimura, T., Mizumoto, T., Torii, Y., Ohno, M., Higashino, T., & Yagi, Y. (2023). Comparison of the effects of indoor and outdoor exercise on creativity: an analysis of EEG alpha power. Frontiers in Psychology, 14, 1161533. Click here to review the full research article
Get Qualified to Take Your Clients Outdoors
Enhance your training expertise this summer with our Outdoor Fitness Course, designed to help you create dynamic and effective outdoor workout sessions. This course is also part of our Specialist and Master Diplomas, including the Women’s Health and Exercise Specialist & Master Diplomas™, Nutrition and Exercise Specialist & Master Diplomas™, and Strength and Conditioning Specialist & Master Diplomas™. Embrace the unique benefits of outdoor training to boost your clients’ physical and mental wellbeing, as highlighted in our recent analysis of outdoor exercise benefits.
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