When it comes to working out, one big question that fitness fans often debate is whether to exercise indoors or outdoors. Whether you’re lifting weights in a bright gym or running on a sunny trail, both places have their own benefits. The best choice usually depends on your goals, your lifestyle, and, most importantly, what you enjoy.

Recent research has focused not just on what type of exercise you do and how often you do it, but also on where you exercise. A new study found that working out indoors and exercising outdoors can have different effects on your health.

Let’s look at the differences between indoor and outdoor workouts, especially outdoor workouts, which are sometimes called PANS (Physical Activity in Natural Settings). We’ll also find out how to get the most out of your exercise, no matter where you are.

PANS: A Fancy Name for Outdoor Workouts

In exercise science, PANS means Physical Activity in Natural Settings. It refers to any kind of exercise done outdoors, like walking, cycling, hiking, or doing yoga in a park. Blue spaces, which are areas near water such as lakes, beaches, or oceans, are also part of PANS.

Studies show that PANS can offer special physical and mental benefits that are better than regular workouts. One review in the Environmental Science & Technology journal found that just five minutes of exercising outdoors in a green area can boost mood and self-esteem. This green exercise effect is supported by increasing evidence that nature has healing and performance-boosting effects.

The Benefits of Outdoor Workouts

Exercising outdoors can be invigorating, accessible, and incredibly rewarding. Here are some key benefits:

Mental and Physical Health Boost

Being in nature helps calm our brains. Working out outside combines the happy feelings from exercise with the soothing effects of being outdoors. Most people spend a lot of time inside, often sitting down, which isn't good for our health if we do it too much. Plus, indoor air can be much more polluted than outdoor air. Exercising in nature can also lower heart rate and blood pressure, which may reduce the risk of heart disease.

Increased Vitamin D

Sunlight exposure helps your body produce vitamin D, which plays a crucial role in bone health, immune function, and mood regulation. Even 15–30 minutes a day of outdoor exercise can help maintain healthy vitamin D levels—something many indoor workers lack.

Improved Workout Variety

Outdoor spaces naturally encourage cross-training. For example, a trail run incorporates balance and agility training because of uneven terrain. You might end up incorporating more movement—jumping, climbing, or sprinting—than you would on a treadmill.

Better Adherence and Motivation

Several studies, including a 2015 systematic review in Preventive Medicine, show that people who exercise outdoors are more likely to stick with their routines. The sensory stimulation, changing scenery, and social interaction all help prevent boredom.

Cost-Effective

Many outdoor workouts don't cost anything. You don’t need a gym membership to take a walk, go for a run, or ride your bike in your neighborhood.

Indoor Workouts Have Their Place

Being outdoors comes with risks. You experience both positive and negative aspects, and how much you face these risks depends on how much time you spend outside and what steps you take to keep yourself safe.

Some challenges of outdoor workouts to be aware of include:

Weather

Bad weather is one of the most common reasons people skip outdoor workouts. Rain, snow, heat waves, and cold snaps can make outdoor exercise difficult or dangerous. While sun exposure does provide vitamin D, too much ultraviolet radiation from sunlight comes with its own set of health risks, from sunburns and heatstroke to skin cancer. Indoor environments provide climate control that ensures consistency.

Tip: Indoor workouts can help maintain routine when seasonal conditions shift—especially in extreme climates.

Allergies and pests

For people with seasonal allergies, pollen can derail an outdoor workout plan. Additionally, insects like mosquitoes and ticks can be a real nuisance—or even health risks in certain areas. Indoor training removes these variables.

Accessibility:

Not everyone can easily find safe outdoor spaces for exercise. For instance, you may have parks and trails close to your home, but if they aren’t well-kept, they might not be safe to use for working out.

Safety

Running outside in urban environments—or during early morning or nighttime hours—can carry safety risks, including traffic, poor visibility, or crime. Indoor facilities usually offer well-lit, secure environments, sometimes with staff on hand.

For some people, working out at a gym or at home might be easier or more motivating than exercising outside.

Not everyone can easily get to parks or natural spaces, and some people might not have the money or time to travel to these places.

Indoor workout spaces like gyms are valuable because they create a friendly environment and help build a sense of community. They also give access to equipment that you might not find outside, like weights and exercise machines.

If you want to get your heart rate up or if you're training for a specific sport, you can exercise outside — just keep in mind you might not have as much variety or access to equipment as you would in a gym. A reliable heart rate monitor like the Coospo can help you track your intensity and stay in the right training zone wherever you work out.

How to Get More Outdoor Exercise

If you want to get more active outside, start by finding parks, trails, or nature areas near you. These places can be fun ways to add outdoor activities to your exercise routine.

You don't need to move outside all at once. If you work out a few days a week, start by choosing one day to exercise outside.

Making a plan is an important step. Start by finding safe and easy-to-reach natural places near you. Next, check the weather and air quality. Then, decide what activities you want to do. Also, think about when to go and how to get to these spots. Lastly, consider if you want to exercise alone or with others.

In the summer heat, it's important to be careful and recognize signs of heat-related illness, like muscle cramps, headaches, dizziness, and nausea. If you notice any of these symptoms, stop what you're doing and go to a cool place.

To stay safe while exercising outside, it’s important to know the specifics of what you’re doing. For example, cyclists should follow traffic rules and wear safety gear like helmets and reflective clothing. Runners should know which side of the road to run on and avoid steep paths to prevent injuries. For hikers, it’s important to be aware of hazards like ticks, insects, and wildlife to have a safe and fun experience outdoors.