Ways for People to Try Mind-Body-Spirit Outdoor Activities

Credit: Style My Soul, www.stylemysoul.com | Outdoor Activities for Mind, Body and Spirit

This comprehensive guide offers practical strategies for integrating mind-body-spirit activities into outdoor routines, drawing from expert insights across psychology, fitness, and wellness fields. Presented here are actionable steps that make nature-based activities accessible for everyone, regardless of their current comfort level with the outdoors. From simple daily walks to purposeful outings that combine physical movement with mental wellness, these methods provide a clear pathway to experiencing the transformative benefits of connecting with nature.

Conduct Anxiety Interviews While Walking Outside
As a clinical psychologist who works with anxious high achievers, I’ve found that the most effective outdoor strategy is what I call “anxiety interviews with nature.” Instead of forcing structured exercise, I have clients take their worry sessions outside and literally talk through their stress while walking. One client who struggled with perfectionism started doing her daily “worry time” on a 20-minute nature trail behind her office. She’d set a timer and voice all her anxious thoughts out loud while walking, then when the timer went off, she’d spend 5 minutes just listening to sounds around her. Her chronic tension dropped dramatically within three weeks.
The breakthrough happens because you’re combining two therapeutic techniques I use regularly — allowing yourself to fully feel difficult emotions (instead of avoiding them) while simultaneously grounding in your physical body through movement. Most people try to escape anxiety, but when you face it outdoors, the natural environment helps regulate your nervous system automatically. What surprised me most was how clients started craving these outdoor worry sessions. The combination of processing emotions while moving in nature created a natural addiction to the outdoors that no gym membership ever achieved. - Ann Krajewski, Therapist, Everbe Therapy

Put Nervous System First, Activity Second
As a somatic therapist working with overwhelmed, burned-out clients, I’ve found that most people resist outdoor activities because their nervous systems are stuck in survival mode — making “one more thing” feel impossible rather than restorative.
The strategy that works is what I call “nervous system first, activity second.” Before suggesting hiking or beach walks, I help clients notice their current stress state through simple body awareness. When someone realizes their jaw is clenched and shoulders are up to their ears, suddenly stepping outside to “shake it off” makes intuitive sense rather than feeling like another should. I had a client who insisted she “hated being outside” and preferred her home gym. After she learned to recognize when her fight-or-flight was activated, she started instinctively stepping onto her balcony during stressful work calls. Within weeks, she was taking walking meetings outside because her body craved the regulation that fresh air and movement provided.
The key is teaching people to listen to what their body actually needs in the moment, rather than forcing outdoor activities as another item on their wellness to-do list. When you understand that your racing heart needs movement or your frozen state needs gentle activation, nature becomes medicine instead of obligation. - Amy Hagerstrom, Owner, Amy Hagerstrom LCSW

Create Safe Spaces to Rediscover Play
If there’s one strategy I’ve found that truly works to get people outdoors and reconnect with their mind, body, and spirit — it’s not about persuasion, it’s about invitation through experience. Let me tell you what I really mean. Years ago, when I started teaching skateboarding, I used to think my job was to show people how to ride — how to balance, how to turn, how not to fall. But somewhere between those lessons, I began to notice something deeper happening. People — kids, parents, even grandparents — would show up nervous, tense, glued to their phones or their to-do lists. And within an hour of standing on that board, they’d be laughing, cheering each other on, and forgetting about everything else. There’s a moment when someone finally rolls down a ramp for the first time — the world seems to slow down. You can almost see their brain light up with a mix of fear, courage, and joy. That single moment breaks through the noise of daily life. It reconnects them to something primal and human. So when people ask me how to encourage others to step outside, my answer is: give them a safe space to rediscover play. Skateboarding, to me, is a form of moving meditation. Your mind can’t wander — you’re fully present. Your body learns balance, rhythm, and patience. And your spirit? It soars the first time you realize you’re gliding under your own control. One of my favorite memories is from a GOSKATE lesson in Los Angeles — a mom who had never skateboarded in her life came just to watch her son. By the end of the class, she said, “Alright, I’m trying it once.” That “once” turned into thirty minutes of laughter, a few falls, and a photo she still sends me every year. She later told me, “That day changed how I saw myself. I remembered I can still be brave. I can be myself.”
That’s what outdoor activity does — it restores the parts of us that routine dulls. It’s not just about fitness or fresh air; it’s about awakening the spark that everyday life buries. If you want to inspire people to go outside, don’t sell them exercise — offer them transformation. Whether it’s skateboarding, hiking, surfing, or biking, the right experience reminds us that the world isn’t just something we look at through a screen — it’s something we can still touch, feel, ride, and really enjoy!
And if you ask me, nothing captures that feeling quite like standing on a skateboard, taking that first push, and realizing — you’re free again. - Robert Dunfey, Founder, GoSkate.com

Offer Three-Minute Sensory Nature Snacks
The most effective strategy is to lower the barrier to entry so drastically that it feels impossible to say no. We often overwhelm ourselves with grand plans — a two-hour hike or a trip to a national park — which creates a mental hurdle that encourages procrastination and inaction. In my psychiatry practice, I reframe the outdoors from a major commitment into a simple, sensory “snack.” I don’t tell a patient struggling with depression to “go for a run.” Instead, I might suggest they step onto their porch for just three minutes and focus only on the feeling of the air on their skin or the sound of the birds. This micro-dose of nature accomplishes two critical things. First, it breaks the powerful inertia of staying inside, making a longer walk tomorrow feel more achievable. Second — and more importantly — it pulls them out of their internal world of worry and into the physical present, which is the foundation of mindfulness. It’s not about conquering a mountain; it’s about reconnecting with the ground beneath your feet. That small, consistent act of stepping outside builds the momentum needed for bigger changes to the mind, body, and spirit. - Ishdeep Narang, MD, Child, Adolescent & Adult Psychiatrist | Founder, ACES Psychiatry, Orlando, Florida

Disguise Outdoor Time As Something Else
As a therapist who founded a mental health practice, I found something counterintuitive about outdoor activities: starting ridiculously small is what actually gets people moving long-term. I used to force myself into running routines that made me gain weight from stress and inconsistency, until I switched to simple walking. The strategy that works is what I call “stealth wellness” — disguising outdoor time as something else you already want to do. I started taking therapy calls while walking outside, listening to podcasts during hikes, and even bringing my dog along for “his exercise” when I really needed mine. It removes the mental barrier of feeling like you’re adding another task to your day. With my clients, I’ve seen this work especially well for overwhelmed moms. One client started taking her toddler on “nature scavenger hunts” in local parks instead of forcing solo gym sessions. Another began walking meetings with colleagues instead of coffee shop catch-ups. The key is piggybacking outdoor activity onto relationships or interests you’re already prioritizing. Track your mood before and after, not your steps or miles. I noticed my decision-making improved dramatically after outdoor time, which made me crave it more than any fitness goal ever did. When you connect outdoor activities to immediate mental benefits rather than long-term physical ones, the motivation becomes self-sustaining. - Christine Willing, CEO, Think Happy Live Healthy

Build Confidence Through Layered Preparation
After 13 years in the fitness industry, I’ve learned that the biggest barrier to outdoor activities isn’t physical — it’s mental. The most effective strategy I use is **layered preparation**, which I found when transitioning my VP Fitness members from indoor-only workouts to outdoor activities each fall. Here’s what works: Start people with familiar indoor movements, then gradually add outdoor elements. For example, I’ll have someone master bodyweight squats in our gym, then take them to do the same squats on uneven terrain like trails or hills. The confidence from indoor mastery transfers outdoors, making the transition feel like progression rather than starting over.
The game-changer is what I call “micro-exposure.” Instead of suggesting a 2-hour hike to someone who’s never been on trails, I recommend 15-minute outdoor walks after their regular gym session. At VP Fitness, we’ve seen 70% of members who try this approach eventually incorporate regular outdoor activities into their routine within 3 months. The key insight from my experience: People need to feel competent before they feel adventurous. Build their physical confidence indoors first, then the outdoors becomes an exciting challenge rather than an intimidating unknown. - Joseph Depena, Owner, VP Fitness

Meet People Where They Are
My company helps thousands get back on bikes and trikes after years of being told they couldn’t ride anymore. The most effective strategy I’ve found is **meeting people exactly where they are** instead of expecting them to come to you. We started taking our adaptive e-bikes and trikes directly to lifestyle villages, disability expos, and retirement communities across Queensland. Roger, one of our customers, hadn’t ridden in years after an accident affected his balance — his wife literally banned him from bikes. When we brought our sit-down e-trikes to his community center, he could try riding in a safe, familiar environment surrounded by neighbors instead of feeling intimidated in a bike shop.
The magic happens when you remove barriers and make the activity feel achievable rather than aspirational. We’ve seen 70-year-olds who thought their riding days were over suddenly booking rail trail adventures with friends. The key is showing up where people already feel comfortable and letting them experience the joy without pressure or judgment. Over 70% of our customers are women, many who describe themselves as “wobbly riders.” When they can test ride surrounded by peers in their own community, the fear melts away and gets replaced by possibility. - Andrea Herklots, Co-Owner, EveryBody eBikes

Begin With Chair-to-Nature Transitions
As a trauma therapist in El Dorado Hills, I’ve found that most people avoid outdoor activities because they feel overwhelmed by the commitment or intimidated by starting something new. The most effective strategy I recommend is what I call “chair-to-nature transitions” — starting with activities you can literally do from a seated position outdoors. I regularly guide my clients to practice simple breathing exercises outside, beginning right on their porch or backyard. We do the 7-count inhale, 11-count exhale technique while they’re sitting in a comfortable chair outdoors, which removes the pressure of “having to hike” or “being athletic.” Within weeks, they naturally start wanting to walk while doing their breathing practice because they’ve already built the outdoor habit.
The breakthrough happens when people realize they’re already getting the nervous system regulation benefits without the performance anxiety. One client went from severe social anxiety to joining weekend nature photography groups, simply because she started with 10-minute seated meditations in her garden. She never felt like she was “exercising” — just extending her therapy practice outside. This approach works because it honors where people actually are rather than where they think they should be. The mind-body connection strengthens naturally when you remove the shame around fitness levels or outdoor experience. - Erinn Everhart, Owner, Every Heart Dreams Counseling

Make Outdoor Activities Social and Fun
One strategy that’s worked really well for me is making outdoor activities social and low-pressure. Instead of framing it as “exercise” or “training,” I invite friends or family for short walks, casual hikes, or even a picnic with a bit of movement built in. That takes away the intimidation factor and makes it feel fun rather than a chore. Having company also keeps people accountable, and the shared experience adds a mental and emotional boost on top of the physical benefits. Over time, even a few minutes outside each day can noticeably lift mood, increase energy, and create a sense of connection to nature without feeling like a formal workout. - Gareth Luke, Founder, CMS Fitness Courses

Match Activities to Personal Energy Sources
I like to encourage personalization as the lever, not persuasion. When people identify WHY they feel best. If that is movement, curiosity, creation, or connection, they can match outdoor experiences to those intrinsic drivers. Someone who restores energy through solitude will respond to a sunrise walk; a social refueler might prefer a group hike or pickup game; a creative personality might be drawn to outdoor photography or gardening. The strategy is to translate self-knowledge into environmental enjoyment. Show them that the outdoors isn’t a setting, it’s a medium that amplifies what already sustains them. Once activity aligns with temperament, participation stops needing motivation and starts becoming more. When a client comes to me and needs to shake up their routine, I will often ask them to answer the following questions to themselves:

1. When you feel drained, which kind of effort feels most natural: movement, conversation, creation, or solitude?
(Reveals energy source: physical, social, expressive, or reflective.)
2. Which feeling tells you a day was well spent: calm, pride, curiosity, or connection?
(Identifies your internal definition of fulfillment.)
3. When you lose track of time, what are you usually doing?
(Exposes flow states worth recreating intentionally.)
4. What type of challenge makes you sharper instead of tired: technical precision, human interaction, artistic risk, or strategic problem-solving?
(Distinguishes between stress that fuels growth and stress that corrodes it.)
These have been incredibly effective. They promote growth without the guesswork — no blind dart throwing, just deliberate experience. The process also helps people gauge how far they actually want to step into something new, easing anxiety and reinforcing progress with real, positive feedback. - Christopher Yeoman, Owner/ Operator, MyoBio Fitness

Break Down Activity Into Tiny Steps
One effective strategy to encourage people to try outdoor activities is by breaking the process down into tiny, achievable steps you can easily manage, like pulling on running shoes or standing in front of the fridge, grabbing a water bottle and an apple, to overcome initial resistance. I’ve discovered that starting small builds momentum — when I first started to trail run after long days in the office, I’d think: “Just lace up.” Such a simple act resulted in a 20-minute run along the North Shore of Minnesota, where fresh air and pine smells lifted my mood and reduced stress. This micro-step method, based in behavioral science, helps to make daunting activities feel possible — triggering a cycle of action that raises endorphin levels and further deepens our spiritual connection with nature. Start with a five-minute commitment that’s doable, such as getting outside, to stoke the flames of that desire. This technique works because it sidesteps overwhelm, instead offering an invitation to engage slowly. For a friend reluctant to go hiking with me, I told her simply to put on a backpack — next thing she knew, we were 3 miles into the hike and my friend told me that she felt “alive again.” Work on one small action each day, and tether it to a reward (perhaps a sunset view) to hook the habit. It’s like kindling a campfire — one spark starts the blaze for mind, body, and soul.
- Chad Lipka, President | Marketing Director, North Shore Sauna

Create a Comfortable Outdoor Sanctuary
One of the most effective and accessible ways to encourage outdoor wellness is by creating a simple outdoor sanctuary — a personal, comfortable space that invites daily connection with nature. You don’t need to hike a mountain or travel far to reap the benefits of the outdoors. Sometimes, all it takes is stepping into your backyard or patio and truly enjoying your environment. A small outdoor sanctuary might be as simple as a porch swing layered with soft cushions, a cozy throw, and warm lighting. When people have a dedicated space to relax and recharge outside, they’re far more likely to make outdoor time a habit — not a chore. Comfort is key. Many people avoid spending time outdoors because it feels too hot, too cold, too buggy, or just too much work. But with a little planning — think blankets, layered clothing, a thermos of something warm, and even a weather-resistant swing or chair — you can create a year-round retreat that feels inviting in every season. In the chillier months, a heated blanket or a fire pit can turn your porch or patio into a restorative haven.
Nature doesn’t have to be a distant destination — it can be a comfy, beautiful nook just outside your door. And from that comfort comes consistency, and from consistency comes the real mental, physical, and emotional benefits that only fresh air and stillness can provide. - Kristen Manieri, Owner, Easy Breezy Porch Swings

Transform Exercise Into Purposeful Outings
Make it feel less like exercise and more like an outing. Hop on a bike and ride to the farmer’s market on a weekend morning. You get fresh air, you’re moving, and you come home with food to enjoy later. It’s good for your body and also feeds your mind and spirit because it feels enjoyable, not like a workout. - Danae DiGiulio, Founder & CEO, CELESTE DU VIDE LLC

Take Workouts Outside for Mental Reset
Most of my training is focused on powerlifting, which takes a lot of focus and effort. When I’m drained, the last thing I want to do is another heavy session in the gym. So instead, I take it outside and do a simple CrossFit-style circuit. It doesn’t need to be complex. A mix of bodyweight movements, kettlebell swings, or light barbell work is enough. By the end, I’m drenched in sweat, my heart rate is high, and my mood has completely flipped. Fresh air and sunlight make a huge difference. Breaking up my usual routine with these outdoor sessions recharges my body and clears my head. If you want to get people excited about training outside, focus on how good it feels afterwards, more energy, less stress, and a genuine mental reset.
- Adam Boucher, Head of Marketing, Turtle Strength

Combine Physical Activity With Intellectual Stimulation
I find that combining physical activity with intellectual stimulation creates a powerful incentive to get outdoors regularly. During my weekly 5K runs, I use this time to listen to industry podcasts or analyze market trends, which transforms a simple exercise routine into a valuable opportunity for both physical health and professional development. This multi-purpose approach makes outdoor activities feel productive and beneficial across multiple dimensions, which helps maintain consistent motivation.
- Brandy Morton, Founder & CEO, Brandy Morton Marketing Ltd. Co.

Start With Simple Daily Walks in Nature
Based on my personal experience, I’ve found that starting with simple daily walks in nature is an effective entry point for people hesitant to engage in outdoor activities. Walking outdoors requires minimal equipment or special skills, yet provides significant benefits for managing stress and improving mood when incorporated as a regular practice. I recommend people begin with short, consistent outings in local natural settings, gradually building a routine that can evolve into other outdoor pursuits as confidence and interest grow. - Abhishek Joshi, Digital Marketer, Dog with Blog