1. Spending time in nature has numerous health benefits and can improve physical and mental well-being.
2. Starting an outdoor exercise routine can be as simple as finding activities you enjoy and gradually increasing intensity.
3. Strength training can be done using body weight and objects in the environment, and outdoor exercise equipment is available in many parks and trails.
Spending time in nature has long been known to have health benefits. April Herring, an administrator at Carroll Community College in Maryland, prefers outdoor exercises like running, biking, hiking, and playing sports. She finds that being outside in the fresh air and sunshine, surrounded by the variety of trees as the seasons change, provides an energetic healing quality that she enjoys. Exercise in general improves physical and mental well-being, and combining it with outdoor activities can have even greater benefits, according to Debbie Rhea, a professor in kinesiology at Texas Christian University.
Rhea emphasizes the importance of being active and spending time outside to stay healthy. She believes that if people want to live long lives, incorporating outdoor exercise into their routines is essential. However, starting an outdoor exercise routine may not be as easy as signing up for a gym membership. But there are simple ways to get started.
Connie Sciolino, the founder of the Alpine Training Center in Boulder, Colorado, suggests starting with activities that you enjoyed in the past. If you used to hike or bike occasionally, start by taking progressively longer walks or rides to build an aerobic base. Once you can comfortably exercise for 35 to 45 minutes, start adding intensity to build strength. Sciolino recommends activities like sprinting up and down stairs or doing workouts with a backpack on.
It’s crucial not to jump back into a sport you used to play without proper preparation, warns Rhea. This is particularly important for people in their 30s, 40s, and 50s who haven’t engaged in a particular activity for a while. Going too fast without properly conditioning your body can lead to injuries, such as Achilles or hamstring strains.
One of the added benefits of exercising outside is that there’s no need to buy expensive equipment, says Sciolino. After warming up with your preferred aerobic activity, you can incorporate strength training using your body weight and what’s available in the environment. This could include using a picnic table or a low wall for leaning push-ups or dips. For leg exercises, you can do squats and lunges with your feet shoulder-width apart while looking straight ahead and maintaining proper form. Grass patches can serve as an excellent spot for sit-ups to work your core.
Starting with eight to ten repetitions, or a comfortable amount for you, and gradually increasing sets with short breaks in between will help you get stronger. For a more complete workout, you can also find parks or trails with outdoor exercise equipment. Many cities have installed gym-style equipment like pull-up bars, bench presses, and rowing machines in their parks.
In conclusion, spending time in nature and exercising outdoors can provide numerous health benefits. By starting with activities you enjoy, building an aerobic base, and gradually adding strength training, you can develop a successful outdoor exercise routine. Remember to listen to your body, avoid overexertion, and always prioritize your health and safety.
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