Embracing Outdoor Workouts: Benefits and Top Exercises to Get Started

Outdoor workouts have been gaining popularity in recent years and for a good reason. Exercising outdoors has numerous benefits that can significantly improve your physical and mental well-being. In this article, we'll delve into the advantages of outdoor workouts and provide some top exercises to help you start your journey to embracing the great outdoors.

One of the most notable benefits of outdoor workouts is exposure to natural sunlight. Sunlight provides us with a natural source of vitamin D, which is essential for maintaining strong bones, supporting the immune system, and regulating mood. Studies have shown that exposure to natural light can help reduce the risk of developing seasonal affective disorder (SAD) and improve overall mental well-being (1).

Another significant advantage of outdoor workouts is the opportunity to connect with nature. Research suggests that spending time in natural environments can positively impact mental health, reducing stress, anxiety, and depression (2). Additionally, engaging in outdoor physical activities can help improve self-esteem and promote a greater sense of accomplishment (3).

Outdoor workouts also provide an opportunity for varied and challenging workouts. The constantly changing terrain and conditions can help to enhance your balance, coordination, and agility. Moreover, outdoor workouts can help to break the monotony of indoor training, making your exercise routine more enjoyable and sustainable in the long run.

Now that we've covered the benefits of outdoor workouts let's dive into some top exercises to help you get started. When beginning an outdoor workout routine, choosing activities that are both enjoyable and suitable for your fitness level is essential.

1. Walking or hiking: Walking is an excellent low-impact activity that can quickly adapt to any fitness level. For those seeking more of a challenge, hiking can provide an opportunity to explore nature while engaging in a more intense workout.

2. Running: Running is a popular outdoor workout that can be tailored to your fitness level and personal preferences. Whether you prefer short sprints, long-distance runs, or trail running, there's an outdoor running workout for everyone.

3. Cycling: Cycling is another versatile outdoor workout that can be adapted to suit various fitness levels. From leisurely rides through the park to intense mountain biking, cycling provides an excellent opportunity to explore the outdoors while improving cardiovascular fitness.

4. Bodyweight exercises: Incorporating bodyweight exercises into your outdoor workout routine can help build strength and endurance without needing gym equipment. Some popular bodyweight exercises to try outdoors include push-ups, squats, lunges, and planks.

5. Yoga or stretching: Practicing yoga or stretching outdoors can help improve flexibility, balance, and strength while providing an opportunity for relaxation and mindfulness.

In conclusion, outdoor workouts offer numerous benefits that significantly improve physical and mental well-being. By incorporating outdoor activities into your fitness routine, you can reap the rewards of natural sunlight, a connection to nature, and varied and challenging workouts. Start by choosing enjoyable and suitable exercises for your fitness level and gradually incorporate more outdoor workouts into your routine. Embracing outdoor workouts can lead to a happier, healthier, and more fulfilling exercise experience.

References:

1. Kerr, D. C., Zava, D. T., Piper, W. T., Saturn, S. R., Frei, B., & Gombart, A. F. (2015). Associations between vitamin D levels and depressive symptoms in healthy young adult women. Psychiatry Research, 227(1), 46-51.

2. Beyer, K. M., Kaltenbach, A., Szabo, A., Bogar, S., Nieto, F. J., & Malecki, K. M. (2014). Exposure to neighbourhood green space and mental health: evidence from the Wisconsin health survey. International Journal of Environmental Research and Public Health, 11(3), 3453-3472.

3. Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955.