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.