Something in the air: get outside and exercise

There is something magical about fresh air.

No matter what life throws at you, a brisk walk, a paddle in the sea or even a sit-down on a park bench can lift the pressure. The fresh air clears our head and lifts our spirit. Unfortunately, most of us are not getting enough of this super drug that’s available free literally on our doorstep.

Living on stale air

At the end of winter in particular, moods tend to be low and illness and lethargy high. At this time of year, we often choose to stay indoors and move from one artificial environment to the next. It’s no wonder we may be feeling down as we are constantly breathing recycled, air-conditioned or heated air. Rather than complaining about the weather and dark evenings, we would be a lot better off embracing them.

Every breath you take

There is growing research that time spent outdoors improves energy, mood and mental health. Outdoor activity has been linked to lower fatigue, tension and depression. Improvements in concentration and sleep quality are also associated with fresh air exposure. Consistently, research papers are reporting higher vitality, energy, enthusiasm and self-esteem in those who exercise outdoors than when they perform the equivalent exercise indoors.

Spark your creativity

My best inspiration for work comes even when I'm not consciously thinking about it. Many an idea has popped into my head while running or walking outdoors. Studies in Japan have shown that fresh air sparks creativity. Not just for adults – our children could help their studies and their stress levels by breaking up their day with fresh air breaks.

Be your own judge

I don't need science to tell me how good fresh air feels. I feel the drop in mood and energy when inside for too long. In fact, too many sunny days tied to a desk drove me to leave my "sensible" office job and set up ForgetTheGym.ie. I created a job where I could be outdoors when I wanted. I don't deny there is the odd wet day when a desk job might seem easier, but overall I have never looked back from making the move outdoors.

Your fresh air fix

You don’t need to change your job to get more fresh air. In fact, you don’t need sports clothing, running shoes or any equipment. You just need to adapt your routine to be more conscious of the time you are spending indoors. Don’t sit in a car waiting for kids to finish training. Walk a lap of the pitch while they run around. Walk around the garden while talking on the phone rather than sitting on the couch. Leave your desk at lunchtime and walk a lap of the block. These few short minutes of fresh air will clear some cobwebs and freshen your mind.

Gym on your doorstep

If you are struggling to motivate yourself to go to the gym, consider getting outdoors instead. I have been spoilt. I have exercised outdoors for so long now that exercising indoors feels claustrophobic. If you are intimidated by the gym environment, or overwhelmed by the mirrors, the machines and the muscles, remember you can always try something different outside. Once you run outdoors, a treadmill is never quite the same again. From park benches to trails, stairs to lamp posts, you can create an “outdoor gym” workout in your neighbourhood.

Join the club

Motivation to exercise is always easier when you are meeting someone else. There are plenty of traditional running, cycling and hiking clubs which combine fitness, fresh air and camaraderie all year round. Maybe consider something completely different like rock climbing, kayaking, wake boarding or stand-up paddle boarding. Many of us see exercise as something that only happens in the gym. That is changing now and there are opportunities for beginners as well as adrenaline junkies outdoors all around the country.

Dress for success

Across Europe and in countries much colder than Ireland, winter time is a social time where families dress for the weather and get involved in snow sports. Once cosy and warm in the right clothing, the time of year no longer becomes an obstacle. We may not have skiing as an option, but wearing warm, comfortable clothing and shoes that are practical to walk in, your motivation to get outdoors will increase. Don't set any more barriers against the outdoors than you already do.

Fresh air challenge

I challenge you to add up the time you spend outdoors today. Keep track of the minutes for the next week and consciously aim to increase your time outside each day. Whether you are interested in improving your mood or just wish to have more energy, creativity or better sleep, you will start to notice the difference. Let’s start the clock now. Head out for a short five-minute walk. I guarantee you that as soon as you are warmed up you will feel disappointed to have to return indoors so soon. Fresh air therapy is literally out there for us all if only we remembered to use it.

Sign up for one of The Irish Times' Get Running programmes (it is free!).

First, pick the programme that suits you.
- Beginner Course: This programme is an eight-week course that will take you from inactivity to being able to run 30 minutes non-stop.
- Stay On Track: The second programme is an eight-week course for those of you who can squeeze in a 30- to 40-minute run three times a week.
- 10km Course: This is an eight-week course designed for those who can comfortably run for 30 minutes and want to move up to the 10km mark.
Best of luck!