8 key benefits of exercising in the fresh air

Exercising outdoors in the fresh air surrounded by greenery has many health benefits. Read on to find out how it can benefit you!

Fresh Air

The benefits of exercising in the fresh air:

It is good for your health as it helps improve blood pressure and heart rate, strengthen immune system, reduce obesity rates, and strengthen family ties which can all help towards a healthier you!

The ability to digest food more effectively due to the increase of oxygen flow, if you are looking to lose weight, this can give you a big boost along the way. If you are looking for weight loss, the colder the weather is the more calories you burn! Think of those calories! The colder the weather is, the more energy your body must regulate the body temperature and to work harder to keep you warm!

Fresh air makes you happier, the more fresh air that you get, the more oxygen you will breathe in which will increase the serotonin (the happy hormone) you inhale, making you happier! Positive emotions can correlate to a person’s long-term health habits which reduce the risk of future heart problems.

Similarly, fresh air can boost self-esteem! People have found that the more time people spend outdoors, the better they feel about their body image and have higher self-esteem.

You can clean your lungs by helping them dilate more fully in fresh air which improves the cleansing action of your lungs, by exhaling and breathing out through your lungs you release airborne toxins from your body.

Spending time in fresh air and around nature increases the energy of 90% of people. This has a positive impact of being outdoors taking part in physical activity or social interactions that can take place in the natural setting. 

When the sun does decide to come out for us, it can help us produce vitamin D from the sun which is essential for body functions such as your immune system, strengthening our bones, teeth and many more.

Surrounding yourself in green spaces in the great outdoors is found to support both objectively and subjectively, so your sense of well-being is improved as well as with your immune system, heart health and recovery time after exercise. Along with helping stress and anxiety levels, which can seem to be forgotten when time is spent outdoors.


Get outdoors with Performance To Summit Full Functional Fitness Sessions, if you cannot exercise outside, do not worry we have our subscription options for online fitness sessions too:

Option 1: Monday/Wednesday/Friday 7:30AM to 8:30AM online

Option 2: Monday/Wednesday 6:30PM to 7:30 online and Saturday 9AM to 10AM face to face.

Option 3: Mix & Match Ticket – attend any online and face to face fitness sessions through the month

Option 4: Monday/Wednesday/Friday 9:30AM to 10:30AM

Option 5: Saturday 9AM to 10AM face to face

Thrive Over Survive

Author: Performance To Summit Team – Dave Pickles & Fay Burrows 

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Customer Reviews

Performance To Summit

Customer Reviews

Paul - Sandbach

I have been doing these sessions with Performance To Summit and Dave Pickles for the last 3 years and cannot stress how much of a positive impact that these sessions have had on myself and family. Without a doubt the sessions are tough, but they are done in such a way that they are enjoyable and we look forward to them as a family. The sessions are all year round in all weathers,(rain, snow wind – all of them together) and during the winter in the dark, the true testament to me is that not only do my teenagers want to go regularly, without being pushed, but they along other teenagers within the group have been known to drag their reluctant parents to a session in the rain and dark in January, which is down to Dave, his motivational skills and the inspiration he gives us. The benefits we get from these sessions are not only physical, I can see how we have all grown in positive mental attitude, self-confidence and general wellbeing and I can see that in others who are part of the Performance To Summit family. I am not sure what I would do if these sessions ever stopped which was a massive concern for me once lockdown started, however, Dave launched the on line version which has been a fantastic success although I do still miss the face to face sessions and the interaction with the other Performance To Summit fitness family members.

Jackie - Tarvin

Communication, Professionalism, Quality

Thomas - Tarvin

Carol - Davenham

Dave is so supportive and encouraging even when he’s pushing you to improve.
I have been involved in his fitness sessions for many months now and they keep me strong and flexible and as a 60+ year old I find this extremely important
I highly recommend his sessions - you won’t regret it

Laura - Kingsmead

The sessions are hard, but fun (if that’s possible)? Dave’s endless positivity turns any event into a positive one. The sessions during lockdown have been great, not only in order to keep fit but also to keep connected with others. We laugh, we smile, we grimace, but we are all fitter and stronger as a result. Why not give it a go?

Laura - Northwich

I began my journey with Performance To Summit following a recommendation from a friend who said it may help me improve my fitness and strength and help to resolve a long standing problem with sciatic pain caused by a problem with my Piriformis muscle.
When I began, I was reasonably fit having exercised regularly throughout my life, however this pain was causing me problems and I was becoming frustrated by not being able to exercise as I would like. I informed Dave of my injury and the exercises I took part in were adapted where needed to help with this injury. Through attending regularly and developing correct form on the functional exercises given by Dave my injury improved, to the point of being pain free. This was a really positive outcome and I continued to regularly attend Dave’s sessions and my fitness and strength has improved greatly. Initially I could not do more than a few sit ups or press ups and I can now confidently and correctly complete many sets of these during a session.
At every session Dave asks if there are any injuries or restrictions and then the exercises and sessions are adapted as needed. This is always done in a positive, reassuring and motivating way, so you never feel like you cannot achieve. His positivity and enthusiasm are unmeasurable. I feel fitter and stronger than ever before.

Abi - Sandbach

When I first started attending the Performance To Summit fitness sessions, I had ruptured my ACL and was waiting for surgery. In the weeks prior to my operation, through the fitness sessions, Dave encouraged me to get my knee and hamstring as strong as possible. Following surgery, even before I could walk without crutches, Dave devised exercises I could do whilst sitting and using my crutches in novel ways to keep my upper body active and me challenged! Through every stage of my rehabilitation, Dave was full of encouragement and constantly adapting exercises as part of the session to keep me motivated and fully involved. Still being able to be part of the Performance To Summit team was a huge boost mentally; being outside with an amazing group of like-minded people is great for self-esteem. The support I received from Dave through Performance To Summit was invaluable to my recovery; he made me believe in myself that I would reach my ultimate goal of getting back on the hockey pitch. Even though it was a year from operation to achieving this, Dave was always positive, always encouraging, and always listened to how I was feeling and how hard he could push me without ever making me feel like it was too much. Without Dave’s constant encouragement and positivity, I know my rehabilitation would have been much harder - his drive drove me - it’s infectious!

Neil -Sandbach

I have had lower back pain for many years and suffer from occasional acute exacerbations which can severely limit my mobility. This can be very frustrating for someone who is very keen on sport and exercise! I have attended the fitness sessions run by Dave for a number of years and he has provided great help and support in managing this chronic condition. Dave is able to tailor his sessions to help with rehabilitation, recommending appropriate exercises to increase mobility and core strength. He also pays great attention to the psychological aspects of injury, providing constant encouragement and motivation, which is key to recovery.