Taking advantage of summer’s warmth by exercising outside can bring many mental and physical advantages, a research team found.

• Warm weather offers much variety — walking, hiking, running, mountain biking, swimming, canoeing, tennis, basketball, or disc golf, just to name a few. Physical activity guidelines say most adults need at least 150 minutes of moderate-intensity aerobic activity/week and muscle-strengthening activities on 2 or more days/week. In a Peninsula College of Medicine and Dentistry study, participants reported greater enjoyment and satisfaction when breaking a sweat outdoors and were more likely to repeat the activity. The research also associated exercising in natural environments with feeling revitalized — plus more energy and less tension, confusion, anger, or depression.

• Other benefits linked with the great outdoors include better self-esteem, confidence, creativity, and a higher sense of exhilaration, adventure, and challenge. Participating in sports and activities also means you’ll make more acquaintances. A strong social network is associated with enhanced outlook and immunity.