By John Valentik, MS, CSCS, NASM-PES, CES

This past week, I had the privilege of joining Penn State’s efforts to promote Exercise is Medicine, a global initiative that highlights how physical activity plays a crucial role in preventing and managing chronic disease — and ultimately, improving overall well-being. Seeing students and faculty come together to promote movement as medicine was truly inspiring!

My direct involvement was on Thursday, where our exercise is medicine message focused specifically on exercising outdoors and the mental health impacts.

Why the Outdoors Matters

Modern life keeps many of us indoors — under fluorescent lights, in front of screens, and behind desks. Yet, when we step outside, something shifts. Fresh air, natural light, and the sights and sounds of the outdoors have measurable effects on both the body and the mind.

Research shows that spending time outdoors reduces cortisol (the stress hormone), improves focus and creativity, and even enhances immune function. For mental health, it’s one of the simplest and most effective tools we have — a natural antidepressant, available to anyone, anytime.

Start Where You Are

If you’re just getting started with exercise or trying to get back into it, know this: it doesn’t have to be complicated. You don’t need fancy gear, an expensive gym membership, or a detailed program to experience the benefits of movement.

Here are a few ways to make “exercise as medicine” work for you, no matter your current level:

• 🏃 Start with a simple walk. Whether it’s around the block, through a park, or on a nearby trail, walking is one of the most underrated forms of exercise.
• 🤸 Stretch or move at a park bench. A few minutes of stretching, squats, or pushups on a bench can boost your circulation and energy.
• 🏓 Play. Grab a paddle and try pickleball, toss a frisbee, or shoot hoops. Play brings joy — and joy fuels consistency.
• 🏋️ Get creative with equipment. Resistance bands at a jungle gym, a TRX strapped to a tree, or even bodyweight exercises on a playground can make for a full workout in nature.
• 🥾 Hit the trails. Hiking challenges the body and clears the mind. It’s one of the best ways to combine physical activity with mindfulness.

Each of these options can be scaled to your comfort level. The key is to start small and stay consistent. Over time, those simple movements compound — and you’ll notice not just physical improvements, but mental clarity, better sleep, and more stable moods.

Movement as a Lifestyle

This week at Penn State reminded me that when we view exercise not as a chore, but as a form of self-care, our relationship with it changes. It’s not about punishment or perfection — it’s about feeling good, managing stress, and keeping our bodies capable of doing the things we love.

So whether you’re a student managing a busy schedule, a working professional balancing family and career, or someone just looking to feel better in your own skin — remember that exercise is medicine.

Step outside. Move your body. Breathe deeply. Your mind and body will thank you. This week, find one way to move outdoors — even if it’s just a 10-minute walk. Let’s inspire others to move toward better health, one step at a time.