Boost Your Energy Naturally: Simple and Fun Outdoor Activities for Body and Mind
Step Outside and Thrive: How Simple Outdoor Activities Can Reboot Your Energy, Mood, and Mental Clarity—Naturally
Written By: Megan Barefoot
Just because summer is here doesn’t mean you aren’t feeling sluggish or mentally foggy! Before you reach for another coffee or energy drink, consider heading outside! Fresh air, sunshine, and movement can work wonders for your energy levels, both physically and mentally and this is the perfect time of year to take advantage of the warm temperatures to feel energized!
Whether you're looking to shake off that afternoon slump, break up a sedentary workday, or simply reconnect with nature, these outdoor activities are simple, fun, and scientifically proven to recharge your body and mind.
Why Outdoor Movement Works
Spending time outside increases your exposure to natural light, which boosts your vitamin D levels and helps regulate your circadian rhythm. Research also shows that even just 20 minutes in nature can lower stress hormones, enhance focus, and elevate your mood. Combine that with great food and movement, and you’ve got a powerful, drug-free way to energize your day!
1. Nature Walks or Urban Hiking
Walking is one of the easiest ways to improve circulation, reduce brain fog, and activate your muscles. Take a stroll through a local park, nature reserve, or even around your neighborhood. Try leaving your phone behind (or on airplane mode) to fully immerse yourself in the sounds and sights around you. If the road noise doesn’t provide a relaxing environment I do take my phone but put on a walking meditation until I can escape the city noise!
Pro Tip: Look for trails with a bit of elevation for an added cardio boost!
2. Outdoor Yoga or Stretching
Roll out a mat in your backyard or local green space and enjoy a few sun salutations. Outdoor yoga combines gentle movement with breathwork and mindfulness. It’s an incredible combination for reducing cortisol (your stress hormone) and boosting endorphins (feel good hormones).
Bonus: Stretching outdoors first thing in the morning resets your body and mind for the day ahead.
3. Park Games with Friends or Family
Sometimes energy is sparked by laughter and connection. Organize a friendly game of frisbee, soccer, or tag with friends or your kids. The social connection plus physical movement will leave you feeling uplifted and recharged. If you are really keen then gathering a group for a weekend camping trip is fun for the whole friend group!
Easy Ideas: Badminton, bocce ball, or old-school skipping rope competitions.
4. Gardening or Outdoor Chores
Don’t underestimate the power of getting your hands in the dirt! Gardening improves mental well-being, boosts vitamin D, and provides a gentle physical workout. Even weeding, sweeping, or mowing the lawn can double as a movement break that invigorates your body. It may not be too late to plant some pots on your deck or patio if a big garden isn’t your thing!
5. Forest Bathing (Shinrin-Yoku)
This Japanese practice involves slow, mindful time in the forest without a goal other than simply being. Studies show it can reduce blood pressure, lower anxiety, and dramatically improve mental clarity. It’s perfect when you need to reset without “working out.”
6. Cold Water Plunge or Outdoor Swim
I am still on the fence about trying this one myself but if you’re feeling brave, try a dip in a cold lake or river. Cold water immersion stimulates the nervous system, boosts dopamine levels, and leaves you feeling exhilarated. Start with a short dip and work up from there, or just dip your feet and breathe deeply.
7. Outdoor Meditation or Breathwork
Find a quiet spot to sit and tune into your breath. Try box breathing, alternate nostril breathing, or simply slow, deep belly breaths. Doing this outdoors helps you feel grounded and clear, and is one of the fastest ways to reset your nervous system.
Final Thoughts: Step Outside and Recharge
Outdoor activity doesn’t have to mean structured exercise or sweating buckets. Even a few minutes spent moving or being still in nature can provide a serious energy boost and help you feel more present, focused, and alive.
So the next time you feel drained—skip the screen time or sugar fix. Step outside, move your body, and reconnect with the world around you.
Want More Natural Energy Tips?
Subscribe to the No Shoes Nutrition Newsletter to get weekly wellness ideas, healthy recipes, and exclusive invites to our events and cooking classes. We are passionate about helping our clients reach their goals. We work with individuals or groups so reach out at www.noshoesnutrition.com today for a FREE consultation and find out more!
References
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212. https://doi.org/10.1111/j.1467-9280.2008.02225.x
Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9–17. https://doi.org/10.1007/s12199-008-0068-3
Thompson Coon, J., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? Environmental Science & Technology, 45(5), 1761–1772. https://doi.org/10.1021/es102947t
White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., ... & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9(1), 7730. https://doi.org/10.1038/s41598-019-44097-3
