Outdoor sport: benefits for physical and mental health
Taking part in outdoor sports is a preventative measure for mental and physical well-being: exposure to natural light, oxygenation and the availability of open spaces transform physical activity into a means of optimising physical fitness, alleviating chronic stress, increasing endorphin levels and enhancing the efficiency of the heart muscle.
Let’s analyse the reasons with Prof. Daniele Andreini, Head of University Cardiology and Cardiac Imaging at the IRCCS Galeazzi Hospital - Sant’Ambrogio, and coordinator of Sports Cardiology at Palazzo Della Salute - Wellness Clinic.
Why choose outdoor sport
The outdoor environment offers varied stimuli that make training dynamic, especially in endurance disciplines. Walking, running, cycling and triathlon benefit directly from contact with nature, as do seasonal sports such as open-water swimming, beach volleyball or mountain trekking.
“Outdoor activities have an impact on physical fitness,” explains Prof. Andreini, “and act as a catalyst for mental wellbeing: many athletes report increased motivation and reduced psychological stress when training outdoors. This approach, if maintained consistently throughout the year, also encourages greater adherence to healthy eating habits”.
The physical and mental benefits of outdoor activity
The physiological benefits of outdoor exercise are:
• a marked strengthening of the cardiovascular system;
• increased muscle endurance and respiratory capacity;
• optimisation of vitamin D synthesis through sun exposure, which is essential for bone homeostasis and the immune response.
From a neurological and psychological perspective, outdoor exercise is associated with a significant reduction in cortisol levels and an improvement in mood. “Immersion in the landscape and interaction with natural elements act as powerful distractions from everyday worries, increasing focus on the activity,” says the specialist. This translates into tangible support in combating anxiety, depression and sleep disorders.
Outdoor activities for every season
Consistency is the secret to the therapeutic success of outdoor sport, which should not be limited to the warmer months; every season offers specific opportunities: from autumn walks to winter snowshoeing, through to the spring revival of running and summer swimming.
In winter and summer: what to watch out for
Extreme weather conditions require specific adaptations. In winter, the cold can cause vasoconstriction, raising blood pressure and the risk of acute events such as a heart attack. It is therefore essential to choose less frigid times of day and to wear technical, insulating clothing.
In summer, the main danger is heat stress, which can cause severe dehydration, sudden drops in blood pressure and muscle cramps. Training should be scheduled for the coolest times of day, such as dawn or dusk.
How to train safely outdoors
An informed approach to outdoor sport is essential: listening to your body’s signals is the first rule for avoiding overexertion. “We must view exercise as a form of pharmacological therapy: the benefits depend on regularity and the right intensity,” emphasises the professor. “It is essential to tailor your effort to your general state of health.”
Hydration remains a cornerstone: the loss of electrolytes must be compensated for, if necessary by supplementing with magnesium and potassium to prevent muscle exhaustion.
High-altitude conditions in the mountains
The mountain environment presents unique challenges linked to the reduced oxygen levels. Above 1,500–2,000 metres, the reduction in partial pressure of oxygen requires significant cardiac adaptation. For individuals with a history of cardiovascular disease, a prior consultation is essential before undertaking physical exertion at altitude.
Outdoor sports and cardiovascular wellbeing
The heart is the organ that benefits most from outdoor aerobic activities such as cycling, running or trekking. These activities maintain arterial elasticity and the contractile efficiency of the myocardium. “In cases of high blood pressure or heart disease, sport can transform the clinical outcome, provided it is monitored by a cardiology specialist”, warns the specialist. A preventative cardiological screening allows the intensity to be adjusted and, if necessary, medication to be adapted to ensure maximum safety.
Clothing and protection during exercise
Safety during sport also depends on technical equipment:
• a heart rate monitor to monitor the workload, especially for those with risk factors;
• footwear for proper cushioning and protection of the musculoskeletal system;
• sun protection, with UV 50+ filters;
• breathable fabrics in summer and layered clothing in winter, for thermoregulation.
