Benefits of Green Exercise with Dr. Mike Rogerson

Welcome to episode 054 of the Green & Healthy Places podcast in which we discuss the themes of wellbeing and sustainability in real estate and interiors.

I’m your host, Matt Morley, Founder of Biofilico -a healthy buildings consultancy based in Barcelona and London.

In this episode I’m in Essex to the east of London talking to Dr. Mike Rogerson of the University of Essex.

Mike has a PhD in Sports and Exercise Science, his research interests include the links between exercise, the environment and wellbeing as well as what is known as ‘green exercise’ that involves an element of nature combined with physical activity. 

We collaborated together back in 2017 on a research study into the benefits of biophilic design in a gym environment, exploring the additional mental health benefits of training in that type of nature-inspired indoor environment. The link to that study is in the show notes.

In this discussion though, we’re looking at green care and the benefits of nature exposure for seniors in care homes, different types of natural settings and how they ca impact our mental wellbeing, social exercise vs solo exercise and of course more on the green exercise theme.

Mike has a conspicuously well trained mind, he is able to handle multiple threads in an argument simultaneously, seamlessly nudging various arguments forward, piece by piece, making it I believe a remarkably easy conversation to follow despite the academic depth and obvious rigor that lies behind his thoughts.

https://www.essex.ac.uk/people/roger41600/mike-rogerson

https://www.essex.ac.uk/research-projects/green-exercise

FULL TRANSCRIPT FOLLOWS COURTESY OF OTTER.AI - EXCUSE TYPOS!

Matt Morley

Mike, thank you for joining us on the podcast. I'd really like to establish the scene with a little bit of background on your connection to nature. How did that become part of your career within the sports and exercise science space?

Dr Mike Rogerson

Yeah, good, good place to start, I guess. So first of all, I've always been not extremely so but like an outdoors appreciator, an outdoors kind of person, I spend a lot of outdoor time as a child just with friends at the local park to be honest, so I say nothing too extreme.

But then in terms of my professional nature connection, my my undergraduate dissertation, during my my first degree in Sport and Exercise Sciences, focused on what was at the time very new strand of research called Green exercise.

So I did projects that sounded interesting to me. And then through the process of doing it, I had my own kind of methodological and research related thoughts about it.

So so that sparked my interest. And then when I decided after a few years after university, when I'd been living in London, a few other places doing various things, came back around to it and then decided wants to do a master's in psychology because I was interested in that kind of stuff.

But always with an eye on returning at some point to to address the issues, I thought there were with the green exercise kind of research area. So that's how my professional nature connection kind of got started.

Benefits of green exercise in a natural environment

Matt Morley

Okay, so let's loop back round that the green exercise bit, I wanted to lay a baseline in terms of the benefits and the why. And I think perhaps the root in for that could be the concept of green care, which is arguably, perhaps more extreme in a sense, but also, if you're able to make an impact there.

How interesting that the idea of a dose of vitamin nature for people, for example, living with dementia could genuinely improve their quality of life.

So I'm wondering if you could just talk to us a little bit about that. And also considering things like, you know, whether there are certain ages where nature exposure can can be more or less beneficial?

Dr. Mike Rogerson

Yeah, the first thing to say is definitely a universal thing in that, from what I've seen, certainly in the research, most people can get some kind of benefit. But the benefit each individual gets will be down to things like age or previous experience.

And, and also potentially, the reason why they are engaging with the nature environment in the first place for that acute experience will lead into it. So there's research showing that nature, type, time spent in nature, as a child can can buffer life stresses, both as a child and then into adulthood, as well, we have this thing called placemaking, where if somebody gets a connection with particular placement of that nature or not, then that can be a powerful tool that they they then use that to almost serve a function of finding a mental space when they visit there to to address problems they might be having and feel restored.

And of course, then it's theoretical reasons why a nature environment might be additionally useful if you do pick nature environment, as the place to make. Whereas then, yeah, put the kind of green care end of things which tends to be older adults, not always. A lot of it is with older adults, then yeah, obviously, they've got the often they've got the aspect of reminiscence.

So if they spent time in nature as a child, for example, in the countryside or on a farm, then if a care provider takes them to a farm or other type of outdoor environment, they've got that reminiscence factor and it brings old memories back that otherwise wouldn't have done and then you sometimes find that they they are readily able to talk easily about old old memories because of the environment they're in.

Whereas otherwise they don't. They don't open up at all when they their memories very bad. So I've seen that. For example, in adults living with dementia, and the environment when they spend time in it a farm environment for example, seems really powerful tool and then momentarily cutting through some of those that kind of cloud that dementia is placed on them.

So it's a really powerful thing to witness. But But yeah, researchers also kind of touched on that and started to bear it out a bit more numerically. And with some some wonderful work qualitative insight to. So I'd say that the benefits are not universal in the sense that everyone gets the same thing all the time, or to this all to the same extent, but universal in the sense that most people, most of the time should be able to get some kind of benefit from from engaging with nature.

So establishing the benefits of exposure to nature. And we were doing that via Green care. But we can look at that in the next piece in group exercise. And then the ages whether it was Yeah, kids or adults, but I think we could okay.

Green exercise in nature for biophilia

Matt Morley

So let's use that as a springboard then and really get into your area of expertise around green exercise. So let's establish, first of all, what it is and and from there, how it can facilitate well being.

And perhaps if you could talk a bit a little bit about the potential that you identify with green exercise in terms of particularly that study you did from 2020, around regular doses of nature.

Dr Mike Rogerson

Okay, yeah, they, the term green exercise, just quite simply is referring to some kind of physical activity, whilst experiencing nature in some way. So, most regularly, you could think of a walk in the park, for example, however, don't have to be experiencing nature. In terms of being there in the place, it might just be a case of looking at images of nature. So some kind of nature experience and some kind of physical activity.

So on the physical activity side of stuff that could be what you consider exercise or even sport.

Or it could just be more kind of activities based in nature, like horticulture, or allotment tending to an allotment, that kind of thing, or doing some kind of task at the farm, even. So there's different types of green exercise. So I don't believe to be put off by the term exercise, it's just just the umbrella term that's kind of used so so both kind of influences of an environment on an exercise behavior or outcomes of exercise.

And things like green care could both be considered under the green exercise umbrella. So that's kind of what it is and what's underneath that umbrella and in terms of the the outcomes that have been reported by the research in terms of exercise more in terms of walking and cycling.

The classic findings are, exercise improves your psychological well being and in the short and the longer term. But exercise in nature might offer additional boosts to that so even bigger, improvements in mood or self esteem or restored levels of attention. That kind of thing.

And on the green care side, there's lots of kind of evaluative work been done, which I'll come on to, in relation to the 2020 study in a second. And a lot of the time, that kind of mood or other wellbeing related questionnaires.

So the borrower can have a wellbeing scale, for example, in the UK, and then some some interview. So qualitative insight into what difference Greencare experiences seems to be making to people, both in short term and over things like 12 week programs, or longer than that.

So yeah, in the 2020 study, you mentioned, Matt, the point is, I had lots of data from those kinds of valuations where it's a well being targeted project for a specific, vulnerable group of some kind, whether that's older adults living with dementia, or youth risk, or homelessness and lots of different vulnerabilities, where they would use the environment in some way as the base or as a really key component of that wellbeing program.

So I mentioned already the dementia wellbeing project, but it's based on a farm, I looted to that already. There's also another organization, we work with a lot locally, called the wilderness Foundation, which is a youth at risk related projects to do with wellbeing and recovery from other serious issues. So essentially, it's a it's a therapy program, but the environment is key to it. So they take them to wilderness environments, including up to up to the cane gardens in Scotland. And that that, that space they go to becomes a key component of the therapy.

So what I did is I pulled the data from lots of different projects like that, because on their own, there wasn't enough data to properly analyze it statistically. But together, there is a method where once you pull that data, you can do a proper statistical analysis of the data.

So So did that. And unsurprisingly, probably, it came out that these projects seem to be benefiting people's mental well being as measured by the Bar Academy for Wellbeing Scale, which right now in the UK is the kind of the go to, for overall mental well being. And I split that analysis in one part by by how long the project was. So was it 12 weeks? Or was it I think 26 Weeks was, was the other group. And both of those groups showed improvements over time and mental well being.

The slightly longer projects showed slightly larger improvement, but most of the improvement was gained after only 12 weeks. And then another finding of of that particular paper was that for for different types of people, there were different extents of the benefit that they they seem to gain from going on these projects.

So although everyone showed some kind of not everyone, but overall, most people showed improvement in their mental well being score, the people who started off with the lowest scores showed the biggest improvement. So that's a real demonstration of the kind of leveling up ability of of these nature based wellbeing projects. And it shows that maybe the most vulnerable could get the most benefit.

Matt Morley

So when you say that the lowest scores, so is that in terms of current mood, in current sort of self esteem, sense of vitality, what were the markers in that?

Dr Mike Rogerson

So this particular project I've just been talking about was the only data that I had that was from the same measure across all of the projects was the Warwick Edinburgh mental wellbeing scale. So that's a measure of kind of globe, a superficial and overall measure of somebody's mental well being. So that that can be categorized into high, medium and low in relation to the UK national kind of average.

So when I'm talking about people with low mental well being made the greatest improvements, more more definitely speaking, I mean, people that were in the low category of mental well being at the start of a project made the bigger improvements compared to people who started from average to high category, so they really caught up, which was amazing.

Matt Morley

It's interesting, you know, I'm thinking back to our 2017 study, you know, at that point, the concept was effectively and Jim and I was assuming it was going to be a pretty standard fitness studio gym for your average gym goer. But since then, so much interest has come from perhaps slightly more peripheral areas of the market. I mean, you've mentioned disadvantaged kids

Kids recovering from trauma. I've had requests come in, like, could you create a green jungle gym type space for us within this NGO office? For kids to be able to play in anything? Oh, yeah. What a wonderful idea. Or in an old people's home in a care home, could you create a space for training, mobility and balance, but then it's all biophilic and green?

You know, increasingly, I see the benefits there for perhaps groups that, that need it even just that little bit more. And they might be, as you say, in that lower segment, right? Because you can just make that such a big leap from from one mental state to another.

Dr Mike Rogerson

Yeah, absolutely. And then the, yeah, unfortunately, rightly or wrongly work, work in kind of like pharmaceutical terms, if you like, don't be with them with well being. And often it obviously is treated with with pharmaceutical medications. And in that kind of language, if we're talking about where's the biggest bang for our buck?

It's bits with the people who will make the greatest improvements and have the most catching up to do if you like, in that sense, so. So yeah, I think it's, that's in terms of the research pointing towards that, which previous research of other types has done.

So there was a study by a researcher by the surname Mitchell up in Scotland, two, who showed number of years ago that access to green space can can essentially lessen the socio economic disadvantage on on people's mental health. So there's that discrepancy between socio economic groups, but the access to green space that somebody has can then can minimize that discrepancy. So, so that kind of leveling up is a real thing.

Biophilic design in luxury wellness spas gyms

Matt Morley

So, you know, that's it, I think, just to sort of sort of round that piece of interest in the the other area, we're now seeing some interest is arguably in the very highest upper percentile, where they're just trying to like in a Wellness Center in a in a fairly prestigious corner of London, for example, where they're just trying to squeeze every last drop of wellness and wellbeing and happiness and mood enhancing benefits from a space.

So you're already going in having a spa treatment and the like, Okay, well, if we layer in biophilic design, and we bring that outside world in and we bring in some nature to this space, can we get a little bit more bang for our buck?

So it's interesting, in a sense, the market bifurcates and sort of splits into I think, perhaps the, you know, arguably, the area in the middle is perhaps the area where you don't want to be I think it's perhaps if anything, either in the sight to disadvantaged area, or in the area where there's, there's more budget, and there's more interest in just getting every last drop of wellness, but it does raise the question, then, what type of, of nature or natural settings we're talking about?

You know, I might, in my mind, we often did things along the green lines, right, it was it was forest scenes and what have you, but I know that in 2015, you looked at some different versions of that of the types of natural settings. So what were the outcomes from that piece of work?

Dr Mike Rogerson

Yeah, so we did that study, because of the point you've just raised what what kind of nature and and just to backtrack very slightly, when we look at Green exercise we choose we've chosen that color. I mean, you can argue it's because because we coined the term in the UK, University of Essex and and nature to us looks largely green in color.

However, when we talk about green excise, that that really the word green pertains to nature, it like we could have chosen another color, you know, and then there is the blue exercise group that has very similar idea but focuses more predominantly on on water.

You go to Australia, and there's much more orange in in nature environment. So yeah, great green is really pertaining to that. So we, we looked at just looking at real green excise happening in the real world, which A popular example of that is now parkrun events, so a 5k, run or walk how have you found it in a local park?

So I selected four different Park run events, which varies in terms of the amount of water they had, and it's a very predominantly a kind of environment. It was some of the grasslands are a heritage site park built around culture to castle or along the beach. Just to see do we get different findings from different green excise environments?

And I guess positively, the answer was no, not really. Problem. It's all good. So that was the kind of the short answer and then and go beyond that. We we measured a bunch of factors about individuals. So like age, gender, about their, about their exercise I did. So how fast did they run the 5k, Park run event and things like that. And then stuff about the environment as well. So was it cloudy Was it raining.

And obviously, in fact, there were four very different types of environments. So to see how much of the benefit, the psychological benefits of exercise that we measured, which was self esteem, mood, and perceived stress, could be explained by those factors we measured.

And what we found, again, I think positively, is that we couldn't explain more than 10% of the improvement people showed in those psychological outcomes. Which terms tells me that the vast majority, somewhere around 90% or more was due to stuff we didn't measure.

So it doesn't matter who you are, or how fast you run park around, or whether it's raining that day, or which type of green environment you go for, you should be able to get most of the benefits of green exercise experience. So actually see that is a really, really positive result, it turns that universality of retaining psychological benefits of a green exercise.

And just to round that off, I think it's important to say, we didn't include an alternative type environment, like an urban environment or a non green environment. And that was because most other green exercise research does make that comparison is green versus non green.

So whether that's outdoors versus in a gym, or in a green environment, like a park versus in the inner city center. And predominantly, those those studies are showing that green can give you those boosts. So so we didn't include that comparison. In our study I've just talked about we just compared within our kind of spectrum of, of popular green exercise environments.

Social exercise vs solitary exercise

Matt Morley

Okay, so that study then was looking at what we might classify as a social exercise setting. So it was, to some extent, I mean, obviously, you're running alone, or you may be running with a friend or your or your husband or wife or your kids in the background. It's always quite a sort of, but it's a collective experience, right?

Then you look at a gym, the majority of people are training in the gym, or if you look at trail running, for example, that can be pretty solitary. And there can be beauty in that too. I find certainly that something about that that connection with nature and having the time to think and reflect and or listen to audiobooks, or whatever it is that you do is part of the experience.

But I know that you've also looked at this in a much more rigorous and scientific way in the past. And I wondered how you what the outcomes were from that process of looking at group versus lone green exercise participation.

Dr Mike Rogerson

So yeah, we we got people to do a typical grid excise experience. So a joke around the kind of green space on our university campus, actually, in this case. And they did that either on their own or as as part of a group.

And what we found, again, at the kind of like my superficial level was that the exercise experience elicited improvements in in the psychological variables that we measured, which was self esteem and mood, and also seem to increase people's reported level of connection to nature in both conditions, which sounds surprising, because it was in the same green space each time.

But we didn't find a difference in the psychological outcomes between our two groups or two conditions. So doing it on your own versus doing it with other people. So although superficially that that suggests, it doesn't make any difference, whether you do it on your own or with others, just from that study alone, it it doesn't really tell us about the potential nuances.

So for example, when you're doing green excise on your own, you might be more frequently attending to the environment. So focusing on on a tree blowing in the wind, for example, that kind of thing. Whereas when you're doing a social experience, you might not notice that as much, but you might get alternative benefits to those psychological outcomes from having a conversation and enjoying the social interaction.

So we don't really know whether the social setting makes no difference to the influence of green on you the influence of the environment, or whether it just kind of diminishes that and gives you a different benefit instead, which is more of a cup comes from that social experience. So, so it kind of raises more questions than answers.

But that was certainly a first step in trying to get one of those nuances of, of the green exercise experience and the outcomes, I think it's a positive thing, certainly from my perspective, because it means I think it leaves the door open to, to use a term I know that you've coined but the idea of exercise squared, so like doubling up with with extra benefits from indoor or outdoor green exercise in a collective group.

So whether it's CrossFit or hit training, whatever it might be, but equally, if it's a one on one session, and you're in a green exercise environment, you can still get similar type benefits. So I think it's not closing anything, it's sort of, it's allowing opportunities for all kinds of goodness, maybe with some distinctions between the type of hormone releases that we're getting, and the ones that we're getting from into connection with other people.

And that social engagement versus as you say, just Yeah, breathing in all those phytoncides sides in the forest and breathing fresh air and sort of connecting with nature is slightly different, but still, goodness, right. And I think often come to this philosophical point, when it comes to research findings, and the point is, sometimes does it matter how it works?

Dr Mike Rogerson

And, and for most people, most of the time, I think it's the latter. For me, as an academic, I'm very interested. So I want to know how it works. And many other people do too. Indeed, that that is key to in terms of that pharmaceutical language and bang for your buck.

Well, if we can make tweaks to the, to the experience, like they make tweaks to a medication to try to make it work better and give you more benefit from it, that's when we need to know how it works. So I do think it's important, but in the acute experience of doing it, and getting the benefits on that occasion, is probably the latter, it's just that it works.

Matt Morley

I think there's another angle to as well, which is about automaticity, and finding ways that people can actually start enjoying it for themselves on some inner level, and therefore keep going and repeating and make it a habit. And for some people, that solitary exercise thing is just not happening.

It's just not in their psyche to get out of bed at six in the morning and hit the workout and reach those peaks. But but if there's a group of people or your best buddy around the corner, waiting for you on the corner of the park, then then you're good.

And you know, you have to has to adapt, I think that's the positive message that I take, what you're saying is that, you know, exercise is very personal. I think some people it is a solitary experience, and it's just you go deep into the cave, and you knock it out and you get the job done and other people, they need that interaction and then need accountability, and so on and so forth. What you're saying is great exercise works in both cases.

Dr Mike Rogerson

Yeah, I think so. Yeah. I agree with everything you've said there. And it's why a lot of health interventions, now they, they, they're interested in the amount of kind of social support around the person who's going to be doing it. And we often hear about somebody's doing a particular, whether it's a diet or physical activity intervention, and a family member says yeah, I'll do it with you. I'll do it with you. And that makes a huge difference to many, many people. So yeah, I totally agree.

Matt Morley

When you're looking ahead, and we're talking before we started recording, but around where this can all go. If you if you look 3—5 years into the future in terms of what you're doing around the Green Expo space at what what's left to be done, or what would you like to see in terms of further evidence based research coming through that you think can make a real impact? He has a lot lots of things to be totally honest with you.

Dr Mike Rogerson

From across the research field, excused upon trying to make everyone's research more rigorous, also, starting to more more so use the same measures each other across different institutions, different countries, so we got more comparable results, and then we can pull the results easier like I did in in the doses Nature paper we talked about earlier. So there's that.

To be honest, the research area in the modern day started in 2000 to 2003. I feel like there's a lot of very, very interesting early findings, but now we need to increase that rigor. Wherever we can start getting at the mechanisms more so we can say more fine tune the experience for certain people. And in terms of my my particular kind of next steps I think exciting is the virtual reality use without Reality.

So yeah, that's what I mentioned earlier, isn't it? I think that we need to use virtual reality. Not instead of every other type of research, but where we do lab based research. Previously, we've shown people big screens with images of different environments on.

And in fact, the benefit of doing it in labs, you control the exercise, and understand the exercise rigorously. But now we've got this wonderful virtual reality technology, we can make that exercise experience more immersive and hopefully slightly more like the real thing.

So that then when we compare our lab based results to our more ecologically valid comparisons of indoor versus outdoor exercise, and things like that, then then it will marry up easier. And we can understand these mechanisms better through the control and rigor it offers.

Matt Morley

Nice. I look forward to following along for another five years or so. See what you're up to.

Biophilia Benefits: Combining Biophilia and Fitness for Green Exercise

KEY CONCEPTS: GREEN EXERCISE / BIOPHILIC DESIGN / GYM DESIGN / INDOOR GREEN EXERCISE / PHYSICAL AND MENTAL WELLBEING

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What is green exercise and why is it good for us?

Nature has an impact on our mental and physical wellbeing, this is the basic insight behind the biophilia hypothesis that states we co-evolved with nature, our histories are inextricably intertwined but ultimately she makes the rules and if we distance ourselves too far from them, we eventually pay a price, be that at an individual or collective level. 

What is Biophilic Design? A way to align sustainability and health objectives via the built environment, be it an office interior, or our home. It equates to healthy, natural materials in the floors, walls and ceiling as well as the furniture. Often there is a natural colour palette, as well as wabi-sabi (organic, imperfect) finishes, nature-inspired shapes and patterns, as well as a component of multi-sensory design such as sound, light and scent. 

What is Green Exercise? This is about exercising in natural, outdoor environments as a way to leverage some of the health benefits of being in nature, i.e. incorporating biophilia into the exercise experience, again drawing on evolutionary theory in the same way Biophilic design does, essentially.

Think of road cycling, trail running, hiking, rock climbing, kayaking, surfing, skiing, kitesurfing and so on. An inherent part of the pleasure and satisfaction we take from such activities is connected to the dominant presence of natural surroundings. Whether we recognize it or not. 

The term ‘green exercise' itself was coined by a team of researchers at the University of Essex (UK) led by Professors Barton and Bragg, to sum up these synergistic health benefits linked to physical activity combined with nature.

Indoor green exercise is a further iteration of the concept that combines biophilic design in a health club, gym or fitness studio context, as exemplified by our own Biofit designed gyms. While this solution will never match the outdoor experience, it arguably justifies itself in terms of convenience, especially for the time poor living in dense urban environments with limited access to nature during the work week.

More than simply interior decor, this concept should in our view extend all the way into the equipment selection and training on offer - less isolation machines full of plastic parts and more functional fitness gear made of wood, leather, iron and rope in other words.

What are the proven health benefits of nature exposure? 

Research shows that exposure to the natural world can reduce stress, increase cognitive function and productivity, improves mood and enhances creativity. These concepts represent the fundamental pillars of why biophilia is important for our wellbeing- i.e. staying connected to nature.

Bratman, Gregory, and Gretchen Daily. The Benefits of Nature Experience: Improved Affect and Cognition. Tech. Vol. 138. Stanford: n.p., 2015. Landscape and Urban Planning. Stanford University Libraries. Web. 24 Oct. 2016.

What form should that ‘exposure' to nature take? One approach is ‘forest bathing', a Japanese concept that simply means attempting to find a calm and tranquil space in a forest setting surrounded by dense tree cover, albeit with a modicum of extra mindfulness and purpose to it all, rather than merely wandering by chance into a nearby park and hoping for the best.

The proven health benefits of forest bathing include primary disease prevention - by boosting the immune system with Natural Killer (NK) cells that combat other cells infected by a tumor or virus - and secondly reduced blood pressure that lowers stress and anxiety levels.

Li Q, Morimoto K et al. “Forest bathing enhances human natural killer activity and expression of anti-cancer proteins.” Int J Immunopathol Pharmacol. 2007 Apr-Jun;20(2 Suppl 2):3-8. doi: 10.1177/03946320070200S202. PMID: 17903349. https://pubmed.ncbi.nlm.nih.gov/17903349/

How do the scientific community explain this phenomenon? A couple of leading theories exist that we will mention here.

The first is Attention Restoration Theory (ART), that states that time spent in nature, or even simply experiencing a space that features Biophilic design such as this one, helps us ‘refresh' our mental state, overcome short-term fatigue and better focus on a specific task requiring concentration. 

ART was first put forward by Environmental Psychology Professors Rachel and Stephen Kaplan in their book entitled The experience of nature: A psychological perspective that investigates the impact of restorative natural environments on our psyches.

A second theory, known as the Stress Reduction Theory (SRT), states that high stress levels are lowered in natural environments due to our natural affinity and comfort with the natural world. This theory is from another key name in the field of Biophilic design and applied biophilia, Dr Roger Ulrich. 

What type fo natural environments are we talking about here? Famously in one of Ulrich's studies (1984) he showed that a view out of a hospital bedroom onto a natural landscape as opposed to a solid brick wall improved patient recovery times. In another study (1979) it was enough to show research respondents a slideshow of natural landscapes to elicit similar, stress-reducing response. 

Jimenez, Marcia P. et al. “Associations Between Nature Exposure and Health: A Review of the Evidence.” International Journal of Environmental Research and Public Health 18.9 (2021): 4790. Crossref. Web.

What is the scientific evidence for green exercise?

Nothing new here but for clarity, beyond the obvious physical benefits, exercise also helps maintain healthy sleep patterns, enhance mood, improve executive function and cognitive performance, in particular in the post-exercise phase.

When we add in nature exposure, we see more psychological benefits such as self-esteem, vitality and a reduction in “frustration, worry, confusion, depression and tiredness”. Equally, running outdoors as opposed to indoors on a treadmill, is associated with “less anxiety, depression, anger and hostility”. 

Finally, and perhaps most tellingly, due to the number of buttons that nature switches on in our psychological make-up, we instinctively look crave the next hit of goodness, encouraging future exercise - suggesting that green exercise and indeed indoor green exercise may be the key to increasing exercise levels amongst those population groups who do not partake in regular exercise.

Green Exercise - Linking Nature, Health & Wellbeing, Edited by Barton, Bragg, Wood and Pretty.

Why are some gyms unhealthy or unnatural, from the green exercise perspective?

Often there is poor air quality in heavily used, lower-ground gyms with no natural light, inadequate ventilation systems and high equipment density meaning any cleaning regime is always going to be limited in its effectiveness, dust accumulates over time and the air ends up with high levels of CO2 (due to the number of gym users respiring heavily in an enclosed space). This can in turn lead to increased fatigue, ironically.

In response to this situation, we have long proposed biophilic design and nature-based, healthy design strategies for gyms, health clubs and fitness studios to bring the health benefits of nature indoors.

This can be achieved the incorporation of wood and other natural materials for equipment, the use of natural light, use of natural analogs such as images of nature (wallpaper, framed prints), a natural color palette, the use of greenery such as plant walls and hanging plants around the ceiling, pine forest aromatherapy for some of those healthy phytoncides forest bathing leverages, enhanced HVAC filters and natural ventilation strategies to provide purified indoor air as close as possible in quality to that we might hope to breathe when outside in nature, and finally an eco-friendly, non-toxic cleaning protocol to ensure no chemicals are inadvertently introduced into the indoor environment by the maintenance team.

Other references on biophilia, green exercise and nature exercise benefits:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5663018/pdf/BJPI-14-79a.pdf

• http://europepmc.org/article/med/26600402

• https://www.researchgate.net/publication/308099577_Green_Exercise_Health_and_Well-Being

Introduction to Biophilia and Green Exercise

Biophilia, a term coined by biologist E.O. Wilson, refers to the innate human tendency to seek connections with nature. This concept is closely tied to the idea of green exercise, which involves engaging in physical activity in natural environments. Green exercise has been shown to have numerous benefits for both physical and mental health, including reduced stress levels, improved mood, and increased feelings of well-being. By incorporating green exercise into our daily lives, we can tap into our biophilic tendencies and reap the rewards of a healthier, more balanced lifestyle.

The Benefits of Green Exercise for Physical and Mental Health

Green exercise has been extensively researched, and the findings are clear: engaging in physical activity in natural environments has a profound impact on both physical and mental health. Studies have shown that green exercise can lower blood pressure, reduce symptoms of anxiety and depression, and even improve cognitive function. Additionally, green exercise has been linked to improved sleep quality, increased energy levels, and a stronger immune system. By incorporating green exercise into our daily routine, we can experience these benefits firsthand and improve our overall health and well-being.

The Science Behind Green Exercise

So, what exactly happens when we engage in green exercise? Research suggests that exposure to natural environments triggers a range of physiological responses, including reduced cortisol levels, increased parasympathetic activity, and improved mood. Theories such as the biophilia hypothesis and the attention restoration theory provide a framework for understanding the mechanisms behind these responses. By understanding the science behind green exercise, we can better appreciate the importance of incorporating natural environments into our physical activity routines.

Overcoming Barriers to Green Exercise

Despite the numerous benefits of green exercise, many of us face barriers to incorporating it into our daily lives. Common obstacles include lack of access to natural environments, limited time, and inclement weather. However, with a little creativity and planning, these barriers can be overcome. Strategies such as finding local parks or green spaces, scheduling green exercise into our daily routine, and investing in waterproof gear can help us stay on track and make green exercise a sustainable part of our lifestyle.

Green Exercise in Different Environments

Green exercise can take many forms, from walking in urban parks to hiking in wilderness areas. Each environment offers unique benefits and challenges, and understanding these differences can help us tailor our green exercise routine to our individual needs and preferences. For example, urban green spaces may offer more opportunities for social interaction, while wilderness areas may provide a greater sense of solitude and connection with nature. By exploring different environments and finding what works best for us, we can maximize the benefits of green exercise and make it a sustainable part of our lifestyle.

Designing Wellness Spaces for Green Exercise

As the importance of green exercise becomes increasingly recognized, there is a growing need for wellness spaces that incorporate natural environments and promote physical activity. Designing these spaces requires a deep understanding of the principles of green exercise and the needs of users. Strategies such as incorporating natural materials, providing access to natural light and ventilation, and creating opportunities for social interaction can help create wellness spaces that promote physical and mental well-being. By prioritizing green exercise in our wellness spaces, we can create environments that support our overall health and well-being.

Hotel gym design - a consultant's view

BIOFIT IS THE HOTEL GYM DESIGN CONSULTANT FOR LUXURY RESORT BRAND IKOS

(article first published on our sister website biofit.io here)

what does a hotel gym design consultant do?

It may seem obvious but in reality it’s not that simple! First, some context. Most hotel or resort gym designs are wrapped up in a wider architectural project, with a space allocated for the gym, then flooring, lighting, electrics, ventilation and mirrors installed, before a recognized equipment brand is called in to equip the entire space with their products.

As such, there is no specialist ‘gym design’ going on, nor is there a gym concept developed that fits in with the context of the hotel, aligned with current fitness trends and the hotel’s target market / guest demographics.

hotel gym design as a ‘usp’

This situation occurs because the gym is more of a box ticking exercise than a priority. It is unlikely to generate any revenue for the hotel so is more of an obligation than a Unique Selling Point in itself - for us, as hotel gym design consultants, this is a huge missed opportunity.

In the IKOS Resorts group based in Greece we found a brand that understands this completely and has decided to turn their gyms into genuine features of the guest experience.

creating a hotel gym concept

Wooden flooring, white walls, TV screens and tightly packed rows of Technogym equipment is not our idea of a gym concept', although for many hotels this is deemed sufficient.

Hotel brands that want to stay ahead of the competition and wish to tap into the huge wellness market, should look to develop a concept for their gym first before deciding on the interior design or equipment.

What type of fitness training are the hotel guests doing at home? Do we want to give them everything they have in an urban gym or gently encourage them to try something new while on holiday?

Are we looking for a more natural, eco-friendly style or a high-end, sophisticated aesthetic with the equipment choices? Do we want to offer just strength and conditioning or promote more focus on stretching / mobility and outdoor fitness training in the fresh air?

All of these questions and answers go into making an innovative hotel gym concept that avoids the same, standard cookie-cutter approach favored by 99% of hotels but that is already being replaced with more inspiring hotel gym concepts. The revolution is coming!

gym equipment selection

Selecting hotel gym equipment should, in our view, be seen as a central part of the gym design process. Going to one brand and asking them to fit out the entire gym is always going to result in a standard response.

Every gym equipment brand has their high-value products that they want to sell as many of as possible. They also have a clear style that defines their products, almost becoming part of their brand in many ways.

The design aesthetic and commercial interests of the equipment supplier, in other words, are rarely aligned with delivering the best guest experience possible that connects with the aesthetics of the hotel or resort.

For that, you will need an external gym designer who works with multiple brands and can curate a bespoke equipment selection to match each hotel or resort’s personality, budget, floor space and target audience.

designing an outdoor gym for a hotel or resort

One of the most obvious trends in hotel gym design right now as we emerge from the COVID crisis is the surge in demand for outdoor training facilities where guests can exercise in the fresh air, without worrying about wearing a mask, spreading germs and so on.

Ideally an outdoor gym location should provide shade from the summer sun as well as a view onto nature, a space that is entirely closed in may offer privacy but we are hard-wired to appreciate perspectives that give us a view into the distance.

Outdoor hotel gyms can either be functional fitness facilities with kettlebells, dumbbells, exercise mats, and sandbags, or a combination of functional fitness training gear with a calisthenics rig permanently installed in the allocated area.

gym flooring design considerations

For indoor hotel gyms we like to work with sustainable cork flooring or a cork-rubber mix tile that provides additional comfort underfoot. Beyond just aesthetics, we also consider sustainability, indoor air quality, acoustics, durability, maintenance and the type of training that will take place in each zone of the gym, meaning flooring and equipment layout must go hand in hand.

Outdoor hotel gyms can consider flooring options that include grass in dry climates, sand or specific outdoor gym flooring tiles in locations that have higher annual rainfall.

Wood or wood composite decking is also an option, albeit a more expensive one and perhaps better suited to mind-body practices such as yoga classes a hard floor is going to need reinforcing as well as additional protection on top wherever there are heavy weights being used.

hotel gym interior design for wellbeing benefits

We are specialists in biophilic design in gyms but we consider wellbeing interiors to be a more all-encompassing strategy that does not necessarily include plants, nature and greenery, instead it focuses on creating a space that has functional health benefits for the gym users.

We do this via improved air quality, wellness lighting, acoustics planning, access to healthy nutrition and drinking water, space for mental wellness such as a meditation room, as well as optional biophilia solutions such as natural fabrics, patterns, materials and, yes, plants.

email us to discuss your hotel or resort gym design project

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Further reading:

• Sustainable hotel brands in the UK

Designer Gym Flooring Selection: An Eco Gym Perspective — Biofilico Wellness Interiors

Zandur flooring looking mighty fine with a nature mural, wood rowers and leather sandbags

10 Tips on Gym Flooring and fitness centre flooring by a Gym Designer

1. GYM design budget and commercial gym FLOORING PRICES

First up, pricing of gym floors. For some it may come as a surprise that gym flooring is so expensive however this is also one of the most important decisions in the gym design process, bar none.

In terms of tangible numbers then, how much is enough for a gym flooring budget? We recommend allowing GB£60 per m2 -GB£80 per m2, in order to tick as many of the boxes outlined below there are simply no shortcuts.

Yes there are cheaper gym floor options out there such as rolls (rather than tiles) of Made In China ‘rubber' gym flooring that does not come with any kind of product declaration and almost certainly contains a multitude of VOCs and other chemical contaminants.

Many gyms will make some sacrifices, for example in sustainability terms, in order to economize with gym flooring closer to £30 per m2 especially if they have a large lifting zone or free weight areas where weights will be dropped frequently.

Colour options will be extremely limited however as mentioned, the flooring will not meet our own standards for wellbeing interiors / healthy interiors due to its affects on indoor air quality.

Hotel gym design tends to come with a different set of constraints, see our dedicate page here.

2. gym design and ACOUSTICS / NOISE REDUCTION

Depending on the chosen heating, cooling and ventilation system for a gym, there may be temperature considerations to factor into a gym flooring choice.

For example, underfloor heating systems in cooler parts of the UK or Scandinavia may come with certain requirements around what can be laid directly on top of them. It is worth checking with the supplier if an underlay beneath the gym flooring is recommended on this basis.

As long as the gym flooring has modest to good heat conductivity, there shouldn’t be an issue here.

Why might an underlay be useful? Let’s take an example from an urban environment such as a gym located on the first floor of an office building with ground-floor retail below and offices above.

Heavy loads dropped onto a thin 5mm laminate flooring tile laid directly onto the inherited flooring is likely to send the sound of clanging metal pretty efficiently in all directions, causing noise pollution that can come back to bite the gym owner.

Better to layer in an acoustic underlay made of dense eco-friendly and non-toxic fabric, ideally at least 2-3cm thick. This not only helps with noise reduction by absorbing and dampening the sound of heavy weights and equipment but also adds comfort underfoot. This is especially important in a home gym space where protecting domestic flooring and reducing noise for other household members is crucial. Yes, it is a modest extra expense but you won’t regret it. Gym users will thank you for the added comfort underfoot as well.

If you opt for a denser, hard surface such as wood or bamboo flooring, clearly there will need to be some areas of the gym such as around the squat racks where a more heavy-duty rubber tile will be required on top of the wood or bamboo to protect it, this in turn has an impact on the overall aesthetics of the space too.

Gym design budgets could therefore potentially include an underlay, the main flooring tile or rolls, as well as additional tiles on top on the heavy lifting area.

3. gym design and THE ROLE OF different gym flooring types for user comfort

We are fans of natural materials such as solid wood floorboards, whether salvaged from old train tracks for example, or sourced from sustainable forests within the region.

They provide a natural solution that does not give off harmful airborne toxins and they look great but, and this is a big BUT for a gym, they are unlikely to encourage much interaction with the floor by clients once the gym opens.

This is where training style and gym design inter-lap and is often the hardest part to communicate to an architect studio or interior design studio in charge of a gym design project.

If the training concept behind the gym involves an element of natural fitness or ‘functional training’ then one way to facilitate that type of activity is to install a flooring tile with a softer feel such as a vulcanized, non-toxic rubber that is not going to prevent a gym user from attempting a forward roll for example, or a cat crawl on all fours. For home gyms, durable and stylish home gym flooring options, like non-slip rubber flooring, are ideal as they support heavy-duty use while ensuring safety and comfort.

When did gyms stop becoming about agility, physical movement and play anyway?

The connection between flooring choice and the type of movements a gym user will feel comfortable performing in the gym may appear a subtle point but in fact it has a significant psychological impact on the end user experience.

Softer flooring solutions encourage more experimental movement by a gym user, harder flooring solutions do the opposite, from our gym designer perspective this is an undeniable fact. Softer flooring can still support heavy equipment while promoting a variety of movements.

Of note is that a classic gymnasium flooring material is in fact a spring floor, offering unparalleled bounce for gymnasts - however this is not much use for every other type of gym, except perhaps natural movement training!

4. GYM FLOORING AND INDOOR AIR QUALITY

Until early 2020 very few people were talking about indoor air quality in gyms but Covid changed that and we are unlikely to forget what we have learnt. In a way this is a good thing. More awareness of harmful VOCs in our furniture and flooring means more support for natural materials such as bamboo, cork and rubber, sustainably sourced please.

Clearly we want to stay away from installing anything with harmful toxins such as formaldehyde but we also need to control what is brought in from outside, especially in dense urban environments such as a city centre. Wearing the same shoes on the streets as you train in is going to have immediate consequences on the indoor air quality inside the gym, there is simple no escaping that. Additionally, using a pH neutral cleaner is crucial to maintain indoor air quality and avoid introducing harmful chemicals.

We now recommend additional attention be paid to the HVAC filters in a gym to ensure they are high grade, preferably MERV 13 or above, unless there is the option for natural ventilation in an indoor-outdoor space. Failing that though, we need the mechanical engineer on the project to be one step ahead with the ventilation rates to ensure a steady changeover of the indoor air throughout the day, even with our preferred option of eco-cork / rubber flooring tiles on the gym floor!

In terms of specifics, we want a gym floor that contains no PVC, phthalates or halogens and we really must insist on it being Red List** chemical free**

Other references might include a material that exceeds California IAQ (CHPS) indoor air quality standards (the gold standard for such things in many respects).

Many suppliers are now joining the dots between their products and green building systems like LEED or healthy building systems like WELL by illustrating where their products score points in each of the respective score cards. every manufacturer with a conscience and an eye on the future should be doing this!

5. sustainability & gym flooring

We would highlight cork and eco-rubber as top choices for sustainability, either as separate solutions or indeed in a cork-rubber blend as in our favourite Zandur tiles that combine both in one innovative solution.

We could also highlight bamboo flooring and solid wood planks but when we take into consideration all of the points mentioned in this article, cork and eco-rubber stand out as our first choices.

For a full Life Cycle Assessment approach to choosing a gym floor we now consider not just where the raw materials come from but also where they will go at the end of their life, in a decade from now say. some suppliers now offer take-back recycling programs that provides additional peace of mind for the gym owner. A small detail perhaps but details count in this game. Avoid adding to landfill waste that future generations will have to tackle eventually; instead select a fully recyclable material for your gym floor.

6. GYM FLOOR DURABILITY & IMPACT

Durability is a key factor as most gyms are going to have metal weights being lifted, carried, and dropped by gym users who have just exerted maximum effort in their last rep. The flooring needs to withstand the impact of heavy weights to ensure durability and safety. These things happen so as gym designers we have to plan to accommodate them.

Dumbbells and barbells frequently get dropped so we are looking for a solution that is especially hard-wearing in the strength zone in particular. And there should always be a strength zone! Additional rubber tiles on top of the gym floor will do the job, providing around 30mm of protection.

For barbell areas, there are Olympic lifting platforms that will fit in / around a power rack. Here again, it is worth investing in high quality solutions that will be able to resist even heavier weight drops, here we can be talking about 150kg-200kg in any serious gym, possible being dropped from overhead height, so count on at least 2 metres drop height.

For stretching areas, functional training zones (with sandbags, ropes, etc.) and cardio zones a lighter, softer material of 5-10mm can be useful but strength areas require a solid 20-30mm rubber tile system that is basically bombproof. This is especially important for home gyms where high-impact weight training and Olympic lifting are common. Rubber floor tiles provide soundproof and shock-absorbing benefits, making them ideal for home gym settings.

Anything less is going to cause you headaches in the long run, maybe not on day one, maybe not on day 365 but eventually the tiles will start to become a health & safety risk if they do not fit together perfectly. As gym designers, we have seen this happen too many times not to mention it here!

The one other caveat is strength machine areas (as opposed to free weights and barbell zones) as the static machines remove most of these risks from the equation completely, nothing is hitting the floor unexpectedly in this training zone. Yes there is considerable load placed on the flooring but it is a steady, constant load rather than an actual ‘impact’.

Regular cleaning with a damp mop is essential to maintain the durability of the flooring and ensure it remains safe and hygienic for all users.

7. THE AESTHETICS OF GYM FLOORING

Have you ever noticed that most gym designs specify flooring options that all look more or less the same?

We can identify a number of groups in this sense, for example CrossFit gym designs and budget gym designs around the world almost universally feature solid black or black speckled rubber tiles. Why?

They are fundamentally a cheap option, readily available from any number of gym equipment suppliers, they are functional and will likely last 3-5 years without any issues… nobody ever complained about this type of flooring, ever!

If we move into the realms of boutique gym design standards and even more so with premium or luxury gym design standards facilities such as resort gyms however, a number of different options emerge, not least natural cork tiles or an eco-friendly cork-rubber mix, sustainable FSC wood, eco bamboo flooring, even wood-effect LVT tiles for a cheaper but no less sustainable solution.

High-end rubber tile solutions from the likes of Pavigym come in a wide range of colours ensuring complete aesthetic integration into each specific site, this is another one of our preferred flooring options as a hotel gym designer.

Gym locations with limited natural light for example may do well to opt for a brighter colour rather than the standard dark black. We are fans of a terracotta colour in certain facilities as well as a Zandur leafy green for natural fitness training areas. After a certain price point the choice becomes vast, giving the gym designer plenty of room for creativity.

8. HYGIENE & GYM FLOORING - A NEW FRONTIER

Manufacturers are now producing detailed cleaning guides to ensure that hygiene standards can be higher than ever without putting the flooring tiles at risk, in part this is thanks to the material’s resistance to chemicals or disinfectants.

Equally porosity is key here as we do not want sweat or other liquids to penetrate the surface of the flooring tile.

A high quality virgin rubber tile will ensure that no odours linger around at the end of the day, the surface can be wiped clean and sanitized professionally, and also will not absorb any spillages of water bottles, protein shakes and the like.

Already the terms micro-bacterial and anti-fungal are appearing with increasing regularity in marketing materials but with good reason so be sure to select a gym flooring tile that performs well in both aspects.

We are fans of athletic turf tracks used for sled pulls such as those produced by Sprint Tracks in the Netherlands. Sprint tracks are custom made and can be created in 4 weeks in any combination of colors. However, the Polyethylene plastic used to make it is a concern from an indoor air quality perspective as well as from a single-use plastic perspective as this type of materials appears to be non-recyclable, thereby contributing to the world’s growing plastic problem.

Any manufacturers of athletic turf that is non harmful to People and Planet are invited to contact us to make our lives as gym designers easier!

9. gym design and eco-friendly installation

It may sound obvious but being able to not only install your own floor tiles but also remove them, move them around or replace them at a future date gives you that extra bit of flexibility should circumstances change in the future, or your gym needs evolve.

Typically a good option is an interlocking tile system with connector plates on the underside of the tiles. A pack of 4 x 50cm2 tiles would therefore give you 1m2 of flooring that can be lined up with the next square metre and so on.

Ramped edges and corner sections ensure there are no health and safety risks with sharp differences in height between zones, for example between the entrance and the main gym training area.

Be sure to specify no-VOC adhesives or backing so that no off-gasses are introduced into the gym space during the fit-out process that would damage the indoor air quality.

10. gym design and health & safety concerns

Last but not least, if it needed saying, your gym flooring tiles should meet all relevant fire and smoke standards.

For Biofit gym designs we are usually working with European and North American standards; opting for cheaper Chinese solutions in particular can expose a gym owner to risk in this sense so it is always worth checking twice before proceeding with a purchase.

By way of an example, Zandur Sustain Sport gym flooring has slip resistance that surpasses that of most safety flooring and exceeds UL and ADA recommendations, meets all North American and European standards for fire and smoke, and it STILL manages to exceed California IAQ (CHPS) indoor air quality. Beat that if you can!

For more information about our gym design services see here or contact us via email here

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Further Reading

• We Design Recharge Rooms, Restorative Spaces & Wellness Rooms

• Biophilic Design Consultant

• Sustainable Interior Flooring Zandur

• Hero Corporate Offices

• Best Examples Of Biophilic Design In Learning Environments

• Designing A Hotel Gym

• Biophilic Design And Wellbeing Interiors- An Evolutionary Perspective

• Hotel Gym Design - A Consultant's View

• Healthy Building & Wellbeing Real Estate Consultants

• Indoor Air Quality In Gyms

• Design Consultants For Leisure Spaces, Wellness Facilities & Gyms

• An Introduction To Biophilic Design - Nature, Wellbeing And Sustainability

• Biophilic Design In Gyms & Spas

• Wellness Interior Design Consultants

• What Is A Healthy Building Material?

• Benefits Of Active Design In The Workplace

• What Is Wellness Design In A Healthy Buildings And Wellbeing Interior Strategy

• Organic Interior Design: Connecting Nature & Interior Design

• Restorative Recharge Room Designers

• Biophilic Design Consultant & Interior Designers

• Best Examples Of Biophilic Design In Offices

• A Guide To Workplace Wellbeing Design

• Sustainable Boutique Hotel Brands UK

• The Best New Green & Healthy Office Buildings In Barcelona, Spain

• Designing A Hotel Gym or Resort Fitness Facilities