Take advantage of the seasonal weather and bring your workout outside this summer. Whether you are walking down your neighborhood sidewalk or meeting friends for pickleball, being active outdoors comes with a variety of benefits. Let the great outdoors bring variety, motivation, and fresh air to your exercise routine. Moving in nature has been shown to improve both physical and mental health. It is low- to no-cost and widely accessible. Let’s explore ways you can use your environment with minimal equipment for a balanced workout.
Outdoor Cardio Workouts
Outdoor environments provide numerous opportunities for cardiovascular exercise. Nearby sidewalks, bike paths, and trails can be used for heart-pumping activities like walking, hiking, running, and cycling. Many community pools offer space for lap swimming and water aerobics at this time of year. Get your family or friends involved by meeting at a local sports court for a pickup game of basketball, tennis, or pickleball. Finding new parks and enjoying nature while exercising can make activity more motivating this time of year.
Outdoor Strength Training
Strength training doesn’t always require heavy weights and large racks of dumbbells. Getting creative with the resources around you can provide an effective resistance training workout. Park benches, for example, can be used for exercises like step-ups, push-ups, tricep dips, and squats. For more ideas on incorporating a bench into your outdoor strength workout, check out an example from The New York Times1. Many parks and trails now incorporate fitness stations, creating opportunities for strength training along the route. You can even ramp up your resistance training by using natural obstacles like nature steps or logs.
Circuits in Nature
Combine your cardio and strength workout with circuits using man-made and natural objects around you. Choose a form of cardio such as walking on a path. Then, stop each lap or every few minutes to perform a strength exercise like squats, lunges, or push-ups. You can vary the type or distance of the cardio interval, as well as alter the type of strength exercise you perform. Listen to your body to adjust your pace and effort accordingly.
Follow the Appropriate Precautions
As with any exercise or outdoor activity, it is necessary to follow the appropriate safety precautions. Know the weather forecast and plan your workout beforehand. Wear the proper clothing for the activity and climate. Don’t forget adequate sun protection such as sunscreen, a hat, and sunglasses. Choose safe areas to exercise that are well-lit and away from heavy traffic. Finally, remember to stay well hydrated before, during, and after your activity.
Always consult with your physician before starting a new exercise program.
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