Twenty years ago, I would have said no if you asked me to hike with you.

Despite living in one of the most beautiful places in North America (if not the world), I was NOT a nature girl.

But with the help of a few friends who introduced me to the outdoors and showed me that I could indeed hike without getting lost or abducted, I started to see its beauty.

Whenever I get overwhelmed, sad, frustrated, angry, or depressed, I go to the forest for some nature time.

I ski, snowshoe, or attach crampons to my shoes and tramp through the woods in the winter. In the spring and summer, I lace up my boots or zip through the trails on my bike.

Lately, hiking the familiar paths near my home has helped me detangle my thoughts, reduce my anxiety, and gain new perspectives.

Here's why I believe everyone should exercise outside as much as possible - even if just for a gentle walk.

The Physical Benefits Are Numerous

Exercising outside offers many unique benefits you can't get in a gym.

First, studies like the one by Lahart et al. (2019) in PLOS ONE show that training outdoors can give you a better workout overall with less perceived exertion. That explains why I tend to hit higher heart rates when biking, walking, or running outside without noticing it. Last week, I was surprised to see my heart rate climb on a trail I thought I was taking leisurely!

Another study found connections between reduced fatigue and anxiety from outdoor exercise compared to indoor training.

Additionally, outdoor training is especially beneficial because we navigate variable terrains. When I used to trail run (pre-knee injury), I was pretty sore the next day because I used many different muscles, from stabilizing myself on uneven terrain to hopping over roots and turning in different directions. The natural environment provides a full-body workout that even the most sophisticated gym can't replicate.

We also can't underestimate the importance of fresh air and sunshine. Both have been proven to help reduce insomnia and boost our mood. Sun exposure also helps us get Vitamin D—just make sure to wear sunscreen.

According to multiple studies in environmental health journals, blood pressure and stress levels also drop significantly when we exercise in nature compared to indoors.

Nature Offers an Escape from the Digital World

Most of us go through our lives looking at screens. We wake up and look at the tiny screen. Then we go to work and look at the slightly bigger screen. Finally, we end the day on the couch, watching a big screen to unwind.

Is there something wrong with this picture?

I like my phone, computer, and TV as much as the next person, but I also enjoy disconnecting outside.

Research shows that smartphone use naturally reduces in nature—but only if we visit more far-flung areas like wilderness areas as compared to city parks.

I tend to bring my phone to be safe but avoid looking at the screen. I sometimes take photos, but lately, I've been trying to focus on being in the present moment instead. Last month, I left my phone in my pocket during an entire hike and noticed details of the trail I'd missed dozens of times before.

The Practical Advantages Are Compelling

It's Free, and the Air Quality Is Better

Gyms are expensive. We can go outside for free.

Why would you run on a treadmill when you could run through a forest?

Now, with all the various viruses around, the air quality outside is much better than in a gym where people are huffing and puffing.

Adapting to Weather Challenges

Living up in the Adirondacks, we have a saying: "If you don't like the weather, wait five minutes, and it will change."

I usually check the weather forecast before I head out, but I also acknowledge that conditions might change while I'm out there. That's part of the adventure and teaches adaptability that indoor workouts can't match.

Bring a light waterproof jacket if there's a chance of rain, and wear layers if you're concerned about the temperature. You can always take layers off, but you can't add what you didn't bring. I've learned this lesson the hard way after getting caught in an unexpected mountain shower with only a t-shirt!

Essential Gear for Outdoor Success

Exercising well outside also starts with the right gear:

• Appropriate shoes - Wear supportive boots, not sneakers, if you're hiking. If you're running, choose appropriate running shoes for the environment. Trails are best enjoyed with trail shoes, and traditional running shoes are best for the roads.

• Bug spray and/or sunscreen—These are essential if you will be outside for more than a few minutes. We have black fly season here, but mosquitoes can be a pest as well. Choose the appropriate spray and apply it to sensitive areas like your neck. Sunscreen is important even if it's cloudy. Choose the right formulation for you and ensure it's compatible with bug spray if needed.

• Comfy socks - I can't tell you how often I started hiking/running just to realize my socks were rubbing. Test them before you leave, and if they feel slightly uncomfortable, CHANGE THEM. I like Merino wool sports socks, but bike socks and other wicking socks work just as well.
  

Safety Considerations

Of course, before you head out, ensure someone knows where you're going, especially if you’re solo hiking. Bring a phone or a smartwatch, and you can call if something happens. Also, check the cell service, where you will make sure you can get a signal if things go sideways. Before you go, check if your cell service allows satellite service so you can call in an emergency. And it’s always a good idea to bring a buddy, especially if you’re hiking somewhere unfamiliar.

Finding Nature Wherever You Are

You might be asking, "What if I don't live in an area with lots of nature?"

I'm lucky. I live somewhere where I literally have a trail down the street.

But I realize many people don't have such easy access to green spaces. You might have to get creative in finding places that work for you.

Urban and Suburban Options

Most cities have parks that can be great places to exercise. Be safe, know which areas to avoid, and consider not exercising too late. Bringing a buddy is also a good idea.

Some cities are even repurposing rail lines as exercise trails. Even here in Lake Placid, we have the beautiful Adirondack Rail Trail, which used to host the scenic railroad and now offers 34 miles of trail for biking, walking, running, skiing, snowmobiling, and other activities.

You might also investigate the possibility of using school fields and tracks during off-hours.

Finding Hidden Green Spaces

Check if there are wildlife preserves in your area. Some apps like AllTrails, TrailLink, and ParkFinder can help you discover green spaces you might not know about.

Even apartment dwellers can find nature - try roof gardens, community gardens, or even small balcony workouts where you can feel the fresh air.

Making the Most of Limited Access

But remember - you can enjoy nature just by going outside. Even taking a short walk in a parking lot on your lunch break, enjoying the clouds, or doing a brief meditation can help you reset and feel refreshed.

When I last traveled for background acting work, I made a point to take short hikes in the nearby nature preserve and bike on the Champlain Canalway Trail. It's not the Adirondacks, but it still provides that essential connection to the natural world.

Start Small and Build Consistency

One mistake we all make is thinking we need to start doing something every day for hours to make a difference.

But even the smallest amount of time outside with the lowest-impact activity can help us.

Try to find time to go outside every day, even for a few moments. Your body and mind will thank you.

After years spent in cold, indoor ice rinks, I began hiking with periodic short jaunts on easy local trails. Now, I can't imagine a day without at least 30 minutes in nature. The transformation didn't happen overnight - it was built through consistent small steps.

Conclusion: A Game-Changing Lifestyle Shift

Moving much of my exercise outside has been a game changer. I used to think I needed to go to a gym to exercise, but realizing that I could get outside and walk, run, or bike as long as necessary helped me see how much was out there.

I developed a stronger relationship with nature and started to actually enjoy my time outside. In my worst periods, getting outside was a way to take control and allow my worries to float away. The rhythm of walking, running, or biking became a great nervous system reset.

Your outdoor journey starts today. Take five minutes right now to step outside, feel the air on your skin, and move your body in whatever way feels good. Then, make a plan to do it again tomorrow, just a little longer. Small steps lead to transformative changes—I'm living proof.