12 Ways to Get Your Steps up in Nature

1. Step outside

Walking in green and blue spaces can have many positive impacts on health and wellbeing (2) Bushwalking and hiking has been shown to improve cardiovascular health, muscle strength and mood, while navigating landscapes with uneven terrain helps to build flexibility balance and coordination (3). Choose a walking route through local parks, gardens, beaches and bushlands. If you have a dog and access allows, take them with you! While walking, engage your senses and connect with the natural surroundings. Listen to the wind moving through the trees, for birds and other wildlife, and breathe in the scents of native flora.

2. Seek out blue spaces

Exposure to blue spaces can have a restorative function, by improving wellbeing and reducing stress (4,5). Australia boasts many beautiful beaches and waterways to explore. Go for a walk or jog along the shoreline, take in the expansive ocean view, and experience the soothing sound of waves. Consider having a game of beach cricket, volleyball or Frisbee with family/friends. Other ways to make the most of waterways include combining a beach or bush walk with a swim, or going paddle boarding, surfing, windsurfing, scuba diving, snorkeling, kayaking, and canoeing.

3. Go for a bike ride

Cycling has been linked to lowered risk for type 2 diabetes and improved bone health (6). Take your bike out and make use of parks and beaches with dedicated cycling paths. Access dirt tracks in forests, and take on trails with mixed terrains in national park, rainforest and hinterland areas. Or, for something different, why not pack a dinner picnic and enjoy a sunset or night bike ride beneath the stars?

4. Head out for a jog or run

Jogging/running in natural spaces has been shown to improve agility, muscle strength and cardiorespiratory health (7). Try different forest, mountain, or coastal trails for a full sensory experience of nature, taking in fresh air and the sounds of wildlife. Trails offer quieter spaces away from crowds, allowing for personal reflection and a mental reset.

However, going off-road is not always necessary to enjoy the benefits of running in a natural space! Step outdoors a little closer to home and take in the scenery of your local neighbourhood while going for a jog.

5. Make the most of your local park

Parks offer spaces where people can connect with nature, stay active, unwind and socialise with others (8). Why not try some Tai Chi or stretching against the backdrop of a scenic green or floral view? Organise to catch up with a friend and go for a stroll together amongst the trees and flowers. There may even be a local walking group you could join that meets regularly at the park. These are fun ways to connect with other people and nature at the same time.

6. Play outdoor sports

Participating in outdoor sports fosters teamwork and social interaction, helping to build a strong sense of belonging and community connection (9). Getting together with others to play sports in the park is a great way to boost physical activity for the week. Invite family, friends or workmates to join in.

Whether it's a casual kickabout or an organised game, soccer can be played in local parks, sports fields, or beachside spaces. Touch footy, basketball, and table tennis are other sports that can be adapted and played socially in parks.

7. Use outdoor fitness equipment where available

These can be used to build strength and flexibility in conjunction with cardio from walking or running (10,11). Many parks have outdoor fitness equipment for the public to use and are often grouped together to form an outdoor gym or spaced out along existing walking tracks. To find where this equipment is installed in your area, check with your local council.

Meet up with a friend at a local outdoor gym on a regular basis as a source of mutual motivation to be physically active. You may even meet new people while using the outdoor equipment.

8. Step into your garden

Planting and caring for a backyard vegetable garden is a fantastic way to promote health and be physically active in nature. Tasks like digging, raking, sowing seeds, using a watering can, and weeding all involve dynamic body movements that help to build strength, mobility, and flexibility (12).

If you do not have access to a personal garden or backyard, getting involved in a community garden is another option. Here gardeners work collectively to manage a garden (vegetables, flowers) for shared use/benefit. You get all the benefits of physical activity plus connecting with others socially (13).

9. Find nature at work

Research has shown that regular exposure to nature in the work environment can act as a buffer against on-the-job stressors and improve focus (14). If some of your meetings do not require looking at a computer screen, suggest a ‘walking meeting’ to your colleagues. Walking meetings are ideal in quiet, nature and traffic-free spaces (15).

During scheduled breaks, take a quick walk outdoors to refresh and recharge your brain.

10. Be active outdoors with your kids

Family-friendly, nature-based physical activities like walking, bike riding, swimming, and yoga can be added to the weekly schedule. When adults model physical activity, it encourages children to also develop healthy attitudes towards moving in natural spaces (16).

Consider trying an active game or obstacle course in the backyard, or a trip to the park for a nature walk. During after school or weekend sports, instead of sitting on the sidelines, engage in some parallel participation and go for a stroll around the oval to stretch the legs and recharge.

11. Take your yoga/pilates/weight lifting outdoors

There is increasing evidence that yoga, pilates and weight lifting/resistance training activities can improve balance, core strength, body awareness, and help with chronic lower back pain (17,18). Doing these activities outdoors creates a deeper sense of mindfulness and connection to the surrounding natural elements.

Pack up your equipment (i.e. yoga mat, free weights, resistance band) and step into your backyard or a nearby park No equipment? No problem! Try pilates or yoga without it. Find a nice patch of grass and use your own body weight for resistance in activities like squats, push ups or lunges.

12. Go plogging or join a beach clean-up

Plogging is a great way to get your steps up in nature while socialising with like-minded people, and preventing pollution from litter (19). Plogging was originally a Swedish initiative that started in 2016 by combining jogging with picking up (in Swedish called ‘plocka upp’) litter in local neighbourhoods and coastal areas. Since then, plogging initiatives have emerged in many countries where people combine walking, jogging and hiking with picking up litter (20,21).

Alternatively, you could join a beach or community clean-up event to collect litter and marine debris.