In a world where many of us are tethered to screens, schedules, and stress, the outdoors offers a healing escape—one that’s supported by science and increasingly embraced by the medical community. According to Jordan Sudberg, a leading pain management specialist, regular time spent in nature can significantly reduce both physical discomfort and emotional tension. For those dealing with chronic pain, stress-related ailments, or simply looking to restore balance in life, outdoor activities can be a game-changer.
In this blog post, Dr. Sudberg shares insights on how engaging with nature not only lifts the spirit but also eases the body. Whether you’re living with arthritis, back pain, or high levels of stress, the following outdoor activities can help you find lasting relief—without a prescription bottle.
Nature as Medicine: Why It Works
Jordan Sudberg has long advocated for holistic, lifestyle-based strategies to complement clinical treatment. One of his strongest recommendations for many of his patients? Get outside.
“Nature activates your parasympathetic nervous system,” explains Dr. Sudberg. “That’s the part of the nervous system responsible for rest, digestion, and healing. Time outdoors naturally lowers cortisol levels, reduces inflammation, and boosts mood—all essential elements for pain relief.”
Studies have shown that simply spending 20 minutes in nature can decrease stress hormones, lower blood pressure, and improve mental clarity. But when you combine that exposure with gentle physical activity, the benefits multiply.
1. Walking in the Park: Gentle Yet Powerful
One of the most accessible and effective outdoor activities is simply walking in a park or along a nature trail.
- Benefits: Walking increases circulation, improves joint mobility, and releases endorphins, the body’s natural painkillers. When done outdoors, the mental health benefits double.
- Tips from Dr. Sudberg: “If you’re dealing with joint or back pain, start with short distances and wear proper supportive shoes. Even 15–20 minutes a day can make a difference.”
For those recovering from injury or dealing with chronic pain, Dr. Sudberg often recommends “mindful walking”—focusing on breath, posture, and surroundings to combine light movement with meditative benefits.
2. Tai Chi and Yoga in the Open Air
Tai Chi and yoga are well-known for their stress-relieving and pain-reducing effects, and when practiced outdoors, their impact is even greater.
- Benefits: These low-impact disciplines improve flexibility, balance, and strength while calming the nervous system.
- Sudberg’s Insight: “Tai Chi in particular is excellent for older adults or those with chronic conditions like fibromyalgia. It improves proprioception and reduces the fear of movement—something many pain sufferers struggle with.”
Try joining a community class in a local park, or follow along with a video in your backyard. Natural settings enhance focus and relaxation.
3. Gardening: Therapy with a Green Thumb
You don’t need to hike a mountain to enjoy the benefits of nature. Gardening is one of the most effective stress-relieving and pain-moderating outdoor activities available.
- Physical Benefit: Light gardening involves bending, stretching, lifting, and repetitive motion that keeps joints mobile and strengthens muscles.
- Mental Benefit: Tending to plants reduces anxiety and instills a sense of purpose.
Dr. Sudberg recommends raised garden beds or container gardens for individuals with mobility issues. These reduce strain on the back and knees while still delivering therapeutic engagement.
“The act of caring for something living—especially plants—can create psychological grounding and emotional resilience,” says Dr. Sudberg.
4. Cycling: Low-Impact, High Reward
For those who can tolerate more active movement, cycling is an excellent low-impact cardio exercise that strengthens muscles and eases joint stiffness.
- Benefits: Improves cardiovascular health, enhances leg strength, and reduces pressure on weight-bearing joints like hips and knees.
- Precautions: “Avoid rough terrain if you’re new to cycling or have spinal issues,” Dr. Sudberg advises. “A stationary bike outdoors or paved path riding is ideal for beginners.”
Cycling also allows for longer, scenic outings, which can reduce the monotony often associated with indoor workouts.
5. Forest Bathing (Shinrin-Yoku): The Art of Doing Nothing
Originating in Japan, “forest bathing” refers to the practice of immersing oneself in a natural forest environment—not to exercise, but simply to be present.
- Benefits: Reduces blood pressure, lowers stress hormones, and improves heart rate variability.
- How to Do It: Choose a quiet wooded area, turn off your phone, and walk slowly or sit still. Pay attention to the sights, sounds, and scents of the forest.
“Forest bathing is an excellent form of stress reduction for people who may not be physically able to exercise,” says Dr. Sudberg. “The benefits are profound, even without movement.”
6. Swimming in Nature
Swimming in lakes or ocean waters can be both exhilarating and therapeutic.
- Physical Benefit: The buoyancy of water reduces stress on joints, while the resistance provides a great workout for muscles.
- Mental Benefit: The calming rhythm of water and open space promotes relaxation and mindfulness.
Dr. Sudberg emphasizes water safety and choosing clean, designated swimming areas. For those who can’t swim, even wading or floating can offer soothing effects.
Safety Tips from Jordan Sudberg
While outdoor activity can be highly beneficial, it’s important to approach it mindfully—especially for those with chronic pain or mobility limitations.
Here are Dr. Sudberg’s top safety tips:
- Start slow. Don’t push through pain; allow your body time to adjust.
- Stay hydrated. Dehydration can increase muscle cramps and fatigue.
- Use supportive gear. Footwear, braces, and sun protection make a difference.
- Check the weather. Cold can stiffen joints; heat can increase inflammation.
- Stretch before and after. Warm up gently and finish with light stretching to prevent soreness.
“Outdoor activity should feel refreshing—not punishing,” says Dr. Sudberg. “The goal is consistent, sustainable movement that supports healing.”
The Takeaway: Movement + Nature = Recovery
For people living with stress, anxiety, and chronic pain, nature provides more than beauty—it provides medicine. From a quiet walk in the park to a light bike ride or gentle yoga under the trees, outdoor activities can dramatically improve your quality of life.
Jordan Sudberg sums it up best:
“You don’t need to run marathons to heal. You need fresh air, mindful movement, and a plan that respects your body’s limits. Outdoor activities offer that perfect combination.”
So the next time pain or stress starts to take hold, don’t retreat indoors—step outside. Your body and mind will thank you.