Outdoor Exercise for Stress Relief: Understanding Cortisol

Research has shown that outdoor exercise for stress relief lowers cortisol levels, improves mood, and supports overall cardiovascular and mental wellbeing. Social media is filled with tips and advice about reducing stress, yet much of what people try is fragmented. At Fascia Fitness, we already integrate a raft of proven strategies to naturally manage stress while training outdoors.

What Is Cortisol and Why It Matters

Cortisol is often called the stress hormone, released by the adrenal glands. In short bursts, it’s beneficial—it helps regulate metabolism, reduces inflammation, and supports the body in handling acute stress. However, when stress becomes chronic, cortisol levels can remain elevated, potentially contributing to cardiovascular issues, insulin resistance, and cognitive challenges. Breathing techniques and outdoor movement are key ways to manage these levels.

How Outdoor Exercise Reduces Stress

Before we even go into the benefits of working out outdoors let’s first simply list…. Fresh air in the ocean breeze, Ships passing by, Dogs sidling up with their wagging tails, looking for a head rub. The views, the sunsets!

Outdoor exercise in natural environments helps lower cortisol through a combination of movement, fresh air, and exposure to sunlight. Studies show that walking, HIIT, yoga, and calisthenics in nature reduce stress markers more than indoor exercise. Activities we run at Fascia Fitness, from bodyweight workouts to yoga stretches, intentionally harness these effects.

Plyometrics:   for accident-preventing agility

 Let’s not be disingenuous about other forms of working out, many include what we list below. But take a simple 80m sprint or running up a flight of stairs… There are things you cannot do in a gym studio. And besides, we talk up on everything we incorporate so that people learn what every component of our sessions do for them.

 Plyometric movements—such as jumps, hops, and bounds—elevate heart rate, improve circulation, and engage fascia dynamically. Research indicates that explosive movements increase endorphins and support cortisol regulation. Outdoor plyometrics can be particularly effective because of variable terrain, which challenges stabilising muscles and enhances neuromuscular coordination.

Isometrics:   for heart health

Isometric exercises—like planks, wall sits, or static holds—build strength without joint movement. When you do a plank, wall sit etc, all the blood rushes to where your muscles are working the hardest…. and then the bonus benefit, when you let go blood rushes everywhere else, cleaning and pushing open arteries in its pathway.

These exercises are particularly beneficial for cardiovascular health. Sustained muscle tension can improve vascular function, which helps reduce the risk of strokes and heart attacks. Performing isometrics outdoors also combines muscular engagement with stress-reducing exposure to natural surroundings.

Calisthenics:   for the muscles that hold us up!

Calisthenic exercises rely on bodyweight movements—push-ups, dips, pull-ups, and squats—that strengthen muscles, enhance mobility, and improve coordination. Muscle preservation is vital; losing 40% of muscle mass by age 70 is common if not actively maintained, which increases fall risk, metabolic decline, and fatigue. Our outdoor classes integrate progressive calisthenics to counter this natural loss.

To be fair on other disciplines, you could build muscles faster by using gym equipment. But hey, that’s not our game. We know that flowing movement with Kettlebells is a more functional way to gain everyday functional strength. And besides we are a lot less likely to over-do things like so often happens when egos take over on a gym-floor, resulting in injuries that take months to recover from.

Yoga

Yoga enhances flexibility, mind-body awareness, and mental resilience. Certain sequences reduce cortisol, improve parasympathetic nervous system activity, and encourage mindful breathing. Our outdoor yoga sessions in Southsea focus on breathing patterns that optimise CO2 and nitric oxide levels while promoting Fascia and muscular health.

Kettlebells

Kettlebell exercises combine resistance, stability, and explosive power. They help build and maintain muscle mass, supporting metabolic health and preventing age-related sarcopenia. We emphasise correct technique to protect joints and Fascia while ensuring effective strength development, even in small outdoor spaces.

Resistance Bands

Portable resistance bands are excellent for muscle activation and joint-friendly strength training. They allow full-range motion without heavy equipment. Using bands outdoors, we can replicate conventional gym movements while also encouraging mindful breathing and posture awareness.

Breathing and Cortisol

Controlled breathing affects cortisol levels directly. Slow, deep breathing enhances CO2 retention, which can improve circulation, oxygen delivery, and nitric oxide production. Techniques such as 360 breathing and bracing are integrated into our classes to maximise stress reduction alongside physical activity. For further guidance, see Gentle Breathing Practice.

Conclusion

Outdoor exercise for stress relief is not just a trend—it’s a research-backed approach that combines movement, mindfulness, and nature exposure to lower cortisol and improve overall health. By practising plyometrics, isometrics, calisthenics, yoga, kettlebells, and resistance band work outdoors, we naturally address both mental and physical wellbeing. For more guidance on integrating these practices, explore our Useful Resistance Bands and Using a Kettlebell Safely resources. For a scientific perspective on cortisol toxicity, visit NHS: Stress and Your Health.