Eight Holistic Benefits of Running Outside in Nature
By Tim Kelly
Posted on June 6, 2025
By Tim Kelly | Source My mom has this thing where, when she sees a cardinal flying by or perched in a tree, she says it’s a family member that has passed away, checking in on us. Every now and then, when I’m running outside on a trail, one will swoop down in front of me and no matter how tired I am, it invigorates me and makes me smile. Sometimes I even run a little more because of it.
There are countless other times I have these little moments when running outside. So, what is it about running in nature that feels so good?
There are many well-known facts about why running is good for you. From heart health to muscle tone, these benefits are easily found in abundance in magazines and blog posts. Chances are, you’re already aware of them. My goal in this article is to cover some of the lesser-known, yet really cool benefits of running in nature.
In my opinion, the physiological benefits of running outside are often the most overlooked but interesting aspect of hitting your local trails. Let’s explore!
Physiological benefits of running outside
1. Manage stress
While it often has a bad reputation for obvious reasons, stress actually plays a vital role in helping us grow and evolve as humans and also helps us to accomplish the goals and responsibilities we set for ourselves, as long as we don’t, metaphorically speaking, overflow the cup. Chronic stress, or too much stress, is bad for us, but voluntary, manageable stress has actually been found to have quick and lasting effects, both mentally and physically.
According to research from UC Berkeley, “Manageable stress increases alertness and performance. And by encouraging the growth of stem cells that become brain cells, stress improves memory. The increase in stem cells and neuron generation makes sense from an adaptive point of view.”
So, what does this have to do with running outside? First, running, in general, is voluntary stress for both the mind and body. The more we get out for our runs, the more we work to increase our strength, stamina, discipline, and stress response. Running outside gives us added variability and keeps us mentally strong and adaptable to our environment. Ever trained for a race in the spring and then come race day it’s 80 degrees and humid? It’s not fun for anyone, and rarely will you hear of someone running their personal best in such conditions. Choosing to run in weather that is less than ideal keeps us mentally and physically limber to these changes in the environment. Next time it’s 45 degrees and raining, or on the other hand, 80-plus degrees and sunny, tap your motivation muscle and get out the door. (Just remember to gear up appropriately and stay hydrated!)
I can personally attest to this as the winter, more so than the heat of the summer, is when I find it most difficult to lace up and get out the door. I can say with certainty, though, that 100% of the time I get my run in, I’m glad I did it. I feel better, and I’m better for it.
2. Enjoy moments of awe
Much like the sighting of a cardinal, there are many things we experience when running outside that make us feel good. Flowers blooming along a trail, a misty waterfall (if you’re lucky enough to live in an area with waterfalls!), a beautiful bird swooping down, a big buck standing up ahead on the trail.
This idea can be referred to as awe. Awe is often reserved for big moments like seeing a huge double rainbow across the sky or looking at the Grand Canyon for the first time. Awe can also be experienced through what I’ll refer to as “micro-moments,” and there are many opportunities for these moments while out on a run in nature. These moments are also scientifically beneficial to humans.
“Even brief experiences of awe yield a host of benefits including an expanded sense of time and enhanced feelings of generosity, well-being, and humility,” according to a study from UC San Francisco. Additional research from UC Berkeley found that regularly experiencing awe can likely help with inflammation levels (something many of us runners can benefit from).
Physical health benefits of running outside
3. Soak up some vitamin D
Vitamin D is one of our body’s most critical nutrient needs, helping us in a multitude of ways from bone density to immune health. Despite this fact, roughly 35% of Americans are vitamin D deficient, according to the Cleveland Clinic.
One of the best ways to get your vitamin D levels up is direct sunlight absorbed through your skin. What better way to do so than on a run on your local trails while breathing in the fresh air? Next time you’re out running and the sun is shining, just think of nature giving you a metaphorical IV drip of a life-sustaining nutrient. Pretty cool, huh?
4. Enhance your overall fitness
In almost any system on earth, whether the human body, society, or your backyard garden, diversity creates more resilience and strength. Running outside offers more diversity of terrain and stimulus from jumping over cracks and puddles, turning the corner, running up and down hills or stairs, avoiding roots in the trail, and more. In turn, more is demanded from your body relative to running on a treadmill, paved road, or a track.
For example, your core is more engaged when you’re turning a corner or a trail switchback, your quads are more engaged when you’re running downhill, and your calves are more engaged when jumping over a curb or running uphill. Running on a treadmill (while still a great physical workout) limits the number of muscles you engage relative to running outside. The stronger your entire body is, the more resilient and more efficient it becomes. In addition, the more you bound down the trail avoiding roots or rocks, the more you develop a better sense of balance.
5. Improve your knee and back health
This one, I know, can be difficult to believe. Many of us runners have likely been told, “Your knees are going to be shot by the time you’re 50!” Yet a study from The Journal of Bone and Joint Surgery comparing 675 runners concluded that the arthritis rate of marathon runners was well below that of the average American. When running on trails outside, the softer surface is more gentle on your knees, hips, and back than concrete or a treadmill.
6. Increase your lifespan
A 2018 meta-analysis published in the British Journal of Sports Medicine concluded that running participation is associated with 27%, 30%, and 23% lower risk of all-cause, cardiovascular, and cancer mortality, respectively, compared with no running. That’s quite a big difference and a seriously good reason to get outside every week.
Mental health benefits of running outside
7. Decrease depression
Simply put, running helps combat depression. This probably doesn’t come as a surprise to most, as I think any runner reading this would agree that running helps to keep your stress and anxiety balanced and ward off depression. Running outside adds another layer of mental health to the equation. When running outside, you’re breathing in fresh air, running as the sun is rising or setting, maybe feeling the wind at your back or the chill of an early morning.
We, as humans, have evolved over a long time in a symbiotic relationship with nature. It likely just feels, well, “natural” and refreshing to most. Running outside allows you to explore new areas and new trails and see, hear, smell, and feel new things. You’re likely passing by people and locking eyes, maybe even smiling. That moment with other people, especially while in nature, has much deeper-reaching mental and physical benefits than one likely realizes.
8. Take a break from technostress
Last, but certainly not least, we all need a break from work, social media, and screen time. More and more studies are coming out that prove the negative mental, physical, and emotional health effects of too much screen time. In one study, spending too much time staring at your phone or computer was found to have a multitude of negative health impacts, including ADHD, depression, lack of sleep, and anxiety. If setting your phone down for an hour and breathing in fresh air isn’t quite enough, lacing up your favorite trail shoes, moving your body through the woods in nature, and working up a sweat can certainly help melt away the stress of the day.
Reconnect with nature
I might be biased, but I can confidently say that almost anyone will enjoy running outside. Generally speaking, we as humans do not get nearly enough time outside as we used to. From time spent at work, commuting in a car, sleeping indoors, or watching Netflix, we’re not as connected with nature as we were not so long ago. Lacing up and getting out the door to feel the sun on your skin, to seek out those moments of awe, to feel a sense of accomplishment from doing a full trail loop around the lake, to simply breathe in some fresh air — there’s nothing quite like it.
Our writer’s advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.
Berries are often called nature’s superfoods, and for good reason. These tiny fruits are bursting with nutrients, offering numerous health benefits that support everything from digestion to heart health. At Flow Wellness, we encourage incorporating nutrient-dense foods like berries into your diet as part of a holistic approach to health and wellness.
In this post, we’ll explore the many ways berries can benefit your body and provide tips on how to enjoy them in your daily routine.
Nutritional Powerhouse: What Makes Berries So Special?
Berries are rich in essential vitamins, minerals, and antioxidants. Here’s what you’ll find packed into every serving:
Fiber for Digestive HealthBerries as a Fiber PowerhouseFiber is key while taking GLP-1 medications to offset constipation that often occurs. Berries are one of the best fruit sources of dietary fiber. Their small size and high fiber content make them ideal for promoting regular digestion and overall gut health. Here’s a breakdown of how much fiber popular berries contain per cup:
Raspberries: 8 grams of fiber
Blackberries: 7.6 grams of fiber
Blueberries: 3.6 grams of fiber
Strawberries: 3 grams of fiber
The fiber in berries is a mix of soluble and insoluble types. This combination helps by:
Adding Bulk to Stool: Insoluble fiber prevents constipation by speeding up the movement of food through the digestive system.
Supporting Gut Health: Soluble fiber nourishes gut bacteria, improving overall digestion and promoting a balanced microbiome.
By incorporating berries into your daily diet, you can naturally meet your fiber goals while supporting other aspects of your health, like reducing inflammation and maintaining stable blood sugar levels.
Antioxidants to Fight Inflammation
Berries are loaded with antioxidants like anthocyanins, ellagic acid, and resveratrol. These compounds help combat oxidative stress, reduce inflammation, and protect against chronic diseases such as heart disease and cancer.
Vitamins and Minerals
Vitamin C: Boosts immune health and supports collagen production for healthy skin.
Vitamin K: Essential for bone health and blood clotting.
Manganese: Supports metabolism and bone development.
Additional Health Benefits of Berries
Promote Heart Health
Regular consumption of berries has been linked to improved cardiovascular health. The antioxidants in berries help reduce bad cholesterol (LDL), improve artery function, and lower blood pressure, reducing the risk of heart disease.
Support Brain Function
Berries, particularly blueberries, are known for their brain-boosting properties. Studies have shown that the flavonoids in berries may improve memory, delay age-related cognitive decline, and protect against neurodegenerative diseases like Alzheimer’s.
Aid in Weight Management
Berries are low in calories but high in fiber, making them a satisfying snack that supports weight loss and prevents overeating. Their natural sweetness can also curb cravings for processed sugary treats.
Help Manage Blood Sugar Levels
Despite their sweetness, berries have a low glycemic index, meaning they cause a slower rise in blood sugar levels. This makes them a great choice for individuals managing diabetes or those aiming to maintain steady energy levels.
Incorporating Berries Into Your Diet
Adding berries to your meals and snacks is simple and delicious. Here are some easy ideas:
Breakfast: Sprinkle berries over oatmeal, yogurt, or cereal for a nutrient-packed start to your day.
Smoothies: Blend a mix of fresh or frozen berries with your favorite milk or protein powder for a refreshing smoothie.
Snacks: Keep a bowl of fresh berries on hand for a quick, healthy snack.
Salads: Toss berries into salads for a burst of flavor and color.
Berries as a Healthy Dessert Option
Cravings for sweet treats often derail weight loss efforts, but berries can provide a healthy, satisfying alternative to sugary desserts. Here’s why they’re an excellent choice:
Naturally Sweet Yet Low in Calories
Berries are naturally sweet but contain significantly fewer calories and sugar compared to traditional desserts like ice cream or cakes. For example:
1 cup of strawberries has only 50 calories and 7 grams of sugar.
1 cup of blueberries has around 85 calories and 15 grams of sugar.
Versatile and Easy to Use
Berries are highly versatile and can be used in countless ways to replace traditional desserts. Some ideas include:
Berry Parfait: Layer mixed berries with Greek yogurt and a sprinkle of granola for a nutritious treat.
Frozen Berry Delight: Blend frozen blueberries and strawberries into a smoothie bowl topped with nuts, seeds, or shredded coconut.
Simple Sweet Snack: Toss fresh berries with a drizzle of honey or a dusting of cinnamon for a quick, satisfying dessert.
Berry Sorbet: Blend frozen berries with a splash of lemon juice and a bit of water for a refreshing, low-calorie sorbet.
Choosing and Storing Berries
To maximize their health benefits, choose fresh, organic berries when possible. Frozen berries are also a great option, as they retain their nutrients and can be enjoyed year-round. Store fresh berries in the refrigerator and consume them within a few days for the best flavor and nutritional value.
Final Thoughts
Berries are one of nature’s most versatile and nutrient-dense foods, offering a wide range of health benefits. Whether you’re looking to improve heart health, support brain function, or simply enjoy a delicious and healthy snack, berries are a fantastic choice.
At Flow Wellness, we believe in the power of whole, natural foods to support your overall health and well-being. Incorporating berries into your diet is a simple yet effective way to nourish your body and enhance your health journey.
There is nothing more satisfying on a cold winter day than feeling the sun beaming down on your face and body, enveloping your body in a regenerative, soothing warm embrace.
As you probably are aware, natural sunlight contains more than just a pure, full, and balanced spectrum of visible light. Sunlight also includes the full spectrum of electromagnetic radiation – including all the invisible energy of ultraviolet and infrared.
Interestingly, while we skew our focus towards the visible spectrum of light (visible light helps us see!), the non-visible portion of full spectrum light has some nourishing properties worth paying attention to as well.
When it comes to “artificial” lighting – in terms of health and well-being at least – there isn’t anything quite like the good old-fashioned incandescent light bulb. So if you’d like to incorporate the soothing, regenerative effects of sunlight into your life, incandescent bulbs can become a valuable part of your wellness toolkit.
Read on to learn about the benefits of incandescence and some ways to incorporate it mindfully into your life!
What is an incandescent light bulb?
Let’s first get some basics down: incandescence is the emission of visible light by a hot object. The hotter the object glows, the more light is produced. Think burning coal, a candle flame, and, of course, the sun — all provide visible light through the process of incandescence!
An incandescent light bulb produces visible light by the energy running through the filament and heating it so much that it glows. The higher a bulb’s wattage, the brighter the filament glows. Even in its basic essence, an incandescent light bulb has the most similarity of form to natural sunlight! Read (what is the healthiest light bulb)
Light is like food: the quality matters
Light works intimately with our bodies, with visible light dictating our circadian rhythm, in turn controlling many aspects of our physical and mental well-being, such as the release of hormones, temperature regulation, etc.
But again, just like sunlight, we can’t forget the other energy available in light!
Just like the quality of food we provide our bodies, the quality of light we use can make a difference in our overall well-being and vitality.
For optimal well-being, our bodies expect the presence of full spectrum visible light, in addition to other essential, non-visible, electromagnetic energy.
For this reason, we always suggest mixing up the light sources in your life — one light technology won’t provide it all. For example, you need bright white light to trigger your alertness and a cascade of awakening functions in the morning. Still, you’d also benefit from infrared and incandescence for your cells (we’ll get into that in a moment).
Since this article is on incandescent light bulbs, let’s dive into the benefits these traditional light sources provide.
What are the benefits of incandescent light bulbs?
The full, balanced spectrum of visible light
Provides nourishing, regenerative infrared light
Low flicker
Low EMF
A full and balanced spectrum of visible light
Starting with the visible, incandescent light gives off a naturally full and very pure spectrum. As we know, a full spectrum light usually means a high – or in the case of incandescence, nearly perfect – color rendering index, or CRI, score. Color rendering index measures how well a light source replicates colors in your environment. That said, incandescent light is still a bit on the amber/yellow side. So for true vivid colors and beauty, you’ll want to try a version like the beautiful Chromalux® incandescent light bulbs, which uniquely filters light to improve colors and contrast.
What is infrared light? What are its benefits?
Getting into the non-visible benefits of incandescent light bulbs: infrared light is the non-visible light energy directly closest to the visible red light wavelengths. You’ll feel a lot of it as the heat given from these bulbs. Whereas from a visible light giving standpoint, incandescent bulbs don’t fare well, that thermal energy isn’t precisely “wasteful”: infrared light and red light – particularly the 600-1000 nanometer span in the light spectrum – provide our cells with energy and regenerative power.
Infrared’s effect on mitochondria & cellular energy
Mitochondria are the power houses in each cell of our body, fueling our cells to run efficiently and giving ourselves the ability to thrive and heal.
Red and near-infrared light are the only wavelengths of light able to penetrate the skin, promoting cell regeneration, tissue oxygenation, and promoting overall energy in the cell.
Low Flicker
While all light bulbs flicker (LEDs+fluorescents being the worst offenders), the interesting thing about the nature of flicker in incandescents is that rather than a rapid on off cycle, the flicker is actually more of a pulsing glow.
Low or No EMF
Incandescent and halogen (the enhanced, brighter version of incandescent) light bulbs produce very little EMF and are considered EMF-safe. As far as light bulbs go, incandescent will have the essentially zero (or at least very low) EMF emissions. Perhaps ironically, the higher an incandescent bulb’s wattage, the less EMF produced.
EMF, which stands for electromagnetic frequencies, aren’t a problem on their own, it’s the so-called “dirty electricity” that most electrical appliances emit into our environment that have the potential to – over long periods of time – wreak havoc on our biology and overall well-being.
How to mindfully incorporate incandescent light bulbs into your life
With all the potential benefits incandescent light bulbs provide, you’ll probably want to start using some daily! But – with the number one argument against the use of incandescent light bulbs being their energy inefficiency – how do we do so without being an energy hog or significantly increasing our electricity bills?
Our top lighting hack:
Use incandescents sparingly like supplemental vitamins, and only where you actually can get some benefit, i.e., use them in close range table and floor lamps, and as ambient bedroom lights that aren’t on all night long.
Feel free to use beautiful, natural LED flood lighting as overhead fill and general lighting, switching on incandescents in the evening and when you are reading, working and able to bask in one spot for a bit.
So, while we don’t recommend keeping your 150W incandescent bulb on for hours of ambient illumination (except maybe during the winter time), switch it on whenever you intend to sit for a while and take advantage of all its benefits in close range.
Takeaway
Energy lost or energy gained? It all depends how you look at it.
When we think of light bulbs, we think only a tool to provide illumination, i.e., visible light. With LED, the focus has been on creating a light bulb that provides as much illumination for as little energy as possible. While that’s all well and good, there’s still room to use incandescent energy sparingly to round out the type of lighting we get on a daily basis.
Just like you wouldn’t expect to get your daily value of nutrition from just one kind of food, you shouldn’t expect the same from your light bulbs – we need conservative sources of visible light just as much as our cells and overall being require some of the unseen energy emitted from incandescent varieties of light.
So, just like anything else in life, always pick the tool best fit for the job. And consume a balanced, varied diet of light!
Most people who are aware that eating organic nutritious foods is best may not be aware that the times in which certain foods are ingested has added health benefits.
The “Chronobiotic” eating regimen brought to us in modern times by the research of Dr. Atom (not “Adam”) Bergstrom involves eating certain foods in the morning, others in the afternoon, and others in the evening.
The term “Chrono” indicates “time”, and “biotic” refers to “life”.
Thus, to eat “Chronobiotically” is to eat foods at the proper times for life enhancement.
With all of the cosmic forces that are coming into our planet with much more power than in previous years, humanity can use all of the spiritual and naturopathic information that is available, and much of this kind of knowledge was used by our ancient ancestors around the world.
In the mornings up until Noon, eat from the tops of trees. Thus, eat fresh fruits and nuts. Drink freshly prepared juices—not from cans, cartons, or bottles unless you are assured that the juices have been prepared within one day’s time and do not contain any preservatives. Many can be found in a reputable health food store. Some health food stores have their own brands from fruits that are juiced daily. Drink plenty of spring water throughout the day. Placing lemon juice in it makes it alkaline. Even though lemon is a citrus fruit, when it enters the blood stream, it gives the cells healthy alkalinity. Also, water gives us oxygen and hydration. Spring water is best because it contains vital minerals. Distilled water has minerals removed. It may quench a person’s thirst, but it does not have necessary minerals In the mornings, drinking warm herbal tea without caffeine is also fine. Do not drink coffee at any time. It damages the cardio-vascular system and elevates blood pressure. It can also damage the stomach lining.
In the afternoons, eat vegetables that burst forth above ground such as broccoli, cauliflower, lettuce, leafy greens, tomatoes, etc.—any vegetable from which you eat the parts that are visible above ground. Make a delicious soup or stew with them or juice them. Add nutritious seasonings such as oregano, basil, turmeric, etc. Use only sea salt in cooking—not table salt. Sea salt has minerals. However, the best sea salt with the most healthy mineral content is Himalayan sea salt (the pink or white variety). However, use it sparingly because “salt is salt”. At this time of day, we can also add rice to our meals, and the most nutritious types are brown rice and wild rice. Again, herbal teas are good at this time of day, and water is a must.
In the evening at the dinner meal, eat foods that mature below ground such as squash, sweet potatoes, carrots, radishes, onion, garlic, etc. along with the vegetables that are recommended for eating in the afternoon.
Delicious modern day treats can be prepared from dark chocolate (which is an excellent antioxidant), nuts, and dried fruits. In a saucepan, melt dark chocolate, and then stir in dried cherries, cranberries, raisins (both the golden and dark kind), and apricots.
Pour the mixture in an elongated pan, and refrigerate it until it becomes hard. Then cut it into squares. You will not need any extra sweetener because the dried fruit provides its own sweet flavor.
If you find that you need a bit more sweetness, use only a bit of organic honey.
Another treat that is great during hot weather is to juice fresh fruit and freeze it in an ice cube pan. Dump the cubes out into individual bowls, and add a sprig of peppermint.
In cold weather, a delicious hot drink can be made with dark chocolate, almond milk, sprigs of vanilla, and organic honey. In a pot, place the almond milk, and when it is warm, add pieces of dark chocolate and the vanilla. Stir the mixture and then add the honey. Stay away from powdery chocolate and cane sugar that comes in a can. It is usually loaded with lots of preservatives.
There is an old saying that if you look at a label, and you cannot pronounce the words of the chemical contents, do not buy the product. I say even if you CAN pronounce the names of the chemicals, still DO NOT BUT IT!
We cannot prevent the strong cosmic energetics from arriving through our magnetosphere and into our planet that are challenging nor the powerful healing ones that come directly from our Sun.
We can, however, learn to protect ourselves from what we do not need to receive at this time (mostly the positively-charging penetrating protons), and we can acclimate to the energetics that are meant to clear-out, cleanse, and illuminate our DNA which come from transformative solar energetics. One of these ways is to monitor our eating habits.
The Tomsk, Russia chart seems to be back on-line, and it registered an “SR” (Schumann Resonance) of “64” late yesterday but also “black-out” conditions as well.
This morning solar flares are being rated at the upper “C-Class” levels (“C.6” and “C.7”)—which are almost in the range of “M-Class”. Our Sun is harboring energy for “M-Class” flares.
The magnetosphere is building as usual in dense particle plasma on all sides; thus, the plasma is arriving from both our Sun as well as from outside of our solar system.
There have been 106 earthquakes thus far around the world in the last 24 hours with most of them in the mid to upper “4s” and “5s” in magnitude.
