Nutrition Counseling & Personal Training
Health  ✧   Healing  ✧  Wellness
Home Locations Contact Us
EMAIL:     PHONE:  206.789.6440

Nutrition & Fitness Newsletter

Benefits of Outdoor Exercise

Nothing beats getting outside and being active.  You've probably experienced improvements in mood and focus after spending time outdoors.  Whether gardening, hiking, running or cycling outdoors time goes faster, your performance improves and there's a sense of exhilaration.  Now research supports the positive outcomes of outdoor activity, also known as "green exercise."  This can range from pain relief, improved mood, less fatigue with the same amount of exertion and better sleep.

Part of this is based on the Japanese-based therapy called "Forest bathing" also known as "Shinrin-Yoku".  Forest bathing is defined as a slow mindful walk through the forest promoting healing and wellness through immersion in forests and natural environments.

Notable Benefits of Outdoor Activities - Improvements to cardiovascular health, immune responses, , sleep quality, mood and concentration.  Performance improvements include less fatigue with the same amount of effort, reduced pain, and enhanced balance and reaction time.

Putting it into Practice - Translate typical gym exercises into outdoor experiences.  Here are a few suggestions.
  • Treadmill vs. running, hiking and walking outside on trails or in parks.
  • Elliptical vs. climbing hills, mountains or outdoor steps.
  • Stationary bike vs. cycling outside on bike trails or off-road mountain biking.
  • Rowing machine vs. kayaking, canoeing, white water rafting and stand-up paddle boarding.
  • Indoor yoga vs. yoga in the park, on the beach or on a paddle board.
  • Weight training vs. using benches, inclines, logs for strength training.  Alternatively, you could creatively use children's playground equipment (when not in use by other children) or parcourse equipment often found in parks and walking trails.  Not to be confused with parkour, another type of advanced exercise for those who are fit for such activity.

  • Get outside and find your happy activity!
Additional Resources on Green Exercise:
  • Book: Your Guide to Forest Bathing – Experience the healing power of nature. By M. Amos Clifford
  • Book: Green Exercise – Linking Nature, Health and Well-Being. By Jo Barton, Rachel Bragg, Carly Wood and Jules Pretty
  • Website: - Society of Nature and Forest Medicine.
  • Website: - Research article on effects of exercise in different natural environments.

If you're looking for an individualized approach to improving your life, from healthier food swaps, to ways to burn additional calories, eat well for the planet and incorporate "green exercise" into your routine, contact Sheri.  Happy Earth Day!

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through diet and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 


10-Minute Exercise

Short bouts of exercise may provide similar health benefits as longer duration work-outs.  A recent study showed that those who were active at a moderate level for short bursts of 10 minutes through-out the day fared well in typical measurements of health such as healthy cholesterol and blood pressure levels and waist circumference.  If you feel like you have no time for exercise, build activity into your day by walking more, taking steps instead of the elevator and take breaks to move more.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 14 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:  or call:  206.789.6440

Do you have a nutrition topic for the month?
Email your suggestions to