Spring is here, and the warm weather is finally here. It’s time to leave your living room and head outdoors for your workouts and use nature’s green carpet. Taking your sweat session outdoors is good for your body and brain. According to research, communing in nature makes people feel alive and joyful. Here are five more reasons to walk, bike, run, climb, surf, and take your HIIT session out in nature.

Burn Extra Calories – Outdoor activities keep you engaged and active for longer because your focus is shifted to the beautiful surroundings. That means you will burn more calories than an indoor workout. Plus, the changes in your terrain like inclines and uneven terrain will keep your body working harder. Research shows that exercisers burn 10 percent more calories when they run outdoors than when they execute the same run on a treadmill.

Better Mood – The stimulation you receive in nature has many benefits for your brain. In research conducted by British researchers exercising outdoors improved self-esteem and Mood. Breathing the fresh air, being aware of the earth beneath you, and taking in the colors of flowers and trees around you elevate your mood.

It’s Free – Let’s talk about the cost. The outdoor world is all yours. You can get an easy workout like a walk in the park, a yoga class, or HIIT the bench for some higher intensity workout at no cost to you. High gym or studio prices can be a barrier to exercising. Outdoor spaces like parks, neighborhood cul de sacs, and trails are free to use. Not to mention the time you will save while taking advantage of the great outdoors.

Dose of Vitamin D – This vitamin is vital for many body functions, including building strong bones. Our body makes vitamin D by itself — but only after the skin has been exposed to sufficient sunlight. In the U.S., only people who live south of a line drawn from Los Angeles to Columbia, S.C., get enough sunlight for vitamin D production throughout the year. Outdoor exercise is a way to get vitamin D through sunlight.

Connecting with Nature – One of the best benefits of outdoor exercise is the opportunity to connect with nature. Take a yoga class outdoors. Exercising outdoors can help you feel centered, connected to the environment, and appreciate nature’s blessings.

So, what are you waiting for? Go out and explore a nearby park or trail today!