The Benefits of Outdoor Workouts: Embracing Nature for Fitness
In this workout, we are going to uncover the benefits,
practical aspects, psychology, and physiology of training in the great
outdoors. Training outdoors seems to be gaining in popularity year by year.
More and more urban dwellers are choosing to take it to the streets and hit the
parks, trails, hills, and beaches to get their daily sweat in. There is
something truly liberating about escaping the man-made walls of your
air-conditioned gym, like a captive bird finally allowed to stretch its wings
and fly free in the open air. You may or may not feel this sense of liberation
if you have never done a workout under the open sky outside of the iron jungle,
but one thing is for certain — you will never be able to experience a rugged
hike, trail run, beach sprint, or park workout from the forced sterility of the
indoors of a gym. Because nature is one of the most powerful physical training
tools available to us. Where do you work out outdoors? The world is your weight
room! Beaches, parks, trails, hill climbs, forests, jungles, remote beaches,
and desert sand dunes. One session can take you from the masochism of the
doldrum jog to the cool of the waterfall swim, and close by to the meditative
tranquility of a solitary walk on some mountain peak's edge.
1. The Physical and Mental Benefits of Exercising Outdoors
Exercising in the great outdoors can have major
benefits for both mental and physical health. People who exercise outside may
burn more calories and experience greater gains in cardiovascular fitness than
those who exercise inside. Mental health perks include reduced stress and
increased feelings of well-being. What’s more, nature resilience research isn’t
just about walking, jogging, or cycling in a city park. People who grow their
own food or garden reap similar rewards. These activities boost moods by increasing
emotional well-being and reducing feelings of depression. A person’s workout
may also be more productive when performed outdoors, some small studies
suggest. Green outdoor settings, such as a walk in the park, leave people
feeling full of energy. Exercise may also unleash creativity when it takes
place outdoors. A simple walk in nature can help enhance creativity. Time spent
in nature can also improve cognitive function and memory. Natural light is part
of the reason outdoor workouts boost mood. Sunlight affects the production of
melatonin and serotonin, two hormones that regulate sleep. Melatonin helps you
sleep better, while serotonin affects mood. Sunlight can also impact
wakefulness and promote the production of vitamin D, which is essential for
bone health. Vitamin D can also support the immune system. Being physically
active in a natural, outdoor environment seems to have a more beneficial impact
on mental health than hitting an indoor gym. Although it’s not been
definitively answered how this happens, there are a few potential explanations.
Some researchers believe that natural environments reduce activity in the fear
center of the brain compared with being in the city, resulting in lower
anxiety. Others have proposed that spending time in natural settings can
improve self-esteem by increasing the odds someone will have positive social
interactions and decreasing the chance of negative interactions. It’s worth
considering the type of activity a person is doing while they exercise
outdoors, as we do know that the most beneficial impact of outdoor exercise is
seen when it’s combined with the benefits of engaging in the great outdoors.
For instance, not only is hiking great physical exercise, but it also helps
increase self-esteem and provides a sense of purpose in addition to all the
regular benefits gained through exercise.
2. Practical Tips for Effective Outdoor Workouts
When you work out outside, there is the potential that
the outdoor elements could interrupt your workout. Good planning can help you
have the best outdoor workout for the day. Keep up to date on the day's and
week's weather forecast, so you can plan clothing and your workout venue as
necessary. When it's cold outside, dress in layers. Look for moisture-wicking
fabric for your clothing to keep you as dry as possible from sweat. If it's
abnormally cold, use hats, gloves, and a scarf for protection. On hot days, you
want lightweight, light-colored apparel to wick sweat away. To protect your
head, consider a hat with a brim. Drink 600 to 1200 mL of water two to three
hours before your workout. Remember to drink water in between sets and
intervals, even when not about to take a drink. Take into consideration local
terrain. For example, heavy woods make workouts seem easier. However, footing
is always changing as the ground is smoother in heavily wooded areas.
Additionally, heavy woods signify fewer people around in case of an accident.
These are excellent reasons by themselves to visit the woods. To keep a higher
quality of the workout outdoors, it is significant to plan to mix up the
routines. Rotate between walking, running, and cycling to keep challenged. Remember
the need for strength training, which can be done with or without weights. Find
a time to work out that fits your schedule. To maximize success in a long-term
approach, set goals that are both challenging to complete but realistic. Also,
keep track of progress and results. Keeping a log of workouts can help make
those difficult decisions easier by viewing the progress. Finally, when working
out outdoors, there are distractions that are not present when working out in
the gym. To keep a productive workout, focus on the goal ahead.
3. Exploring Different Types of Outdoor Exercises
The great thing about working out outdoors is that
there are so many activities to choose from, whether it’s high-intensity or
low-intensity or anything in between. Outdoor workouts are great because they
engage your muscles and mind in ways that the gym cannot. Want to leave your
comfort zone and build endurance? Running or hiking on an uneven trail can do
the trick. Need some stress relief? Practicing yoga in outdoor park pavilions
can help you find peace of mind. These workouts engage large muscles all over
the body, which can help you burn a lot of calories. You can also incorporate
weights to make the workouts more difficult. Here are some examples of outdoor
workouts: 1. Running/Hiking, 2. Biking, 3. Team Sports, 4. High-Intensity
Interval Training, 5. Yoga/Stretching.
When moving your workout outside, you want to make
sure that you are doing an activity that you enjoy. If the activity is
something that you enjoy, you will want to keep doing it regularly!
Additionally, it is important to make sure that the workout is suited for your
level of fitness. For example, if you are just getting back into exercising
after a long break, or are new to exercising, running on a trail or
participating in a high-intensity interval workout could be detrimental to your
health. Also, local running stores and sports clubs often host group runs that
are open to the public. In the spring and summer, many parks offer free outdoor
fitness classes. Some of these classes are sponsored by gyms and others are put
on by local instructors. To find classes, look for signs on park walls, ask the
front desk of your local Y or sports club, or check the website of your parks
and recreation department.
4. Conclusion: Making Outdoor Workouts a Regular Part of Your Fitness Routine
The benefits of outdoor workouts are numerous and
substantial. Engaging in fitness activities outside isn't merely a practical
solution for those who cannot afford a membership at a gym – it's an excellent
way to incorporate additional physical, social, and mental advantages into your
workout. Outdoor workouts can offer physical perks like increased calorie burn
and higher effort levels, even if the exercises are the same. They've been
shown to have significant mental health advantages as well. Because they're
frequently done in groups, outdoor workout activities enable social interaction
that many indoor gym classes don't offer. Outdoor workouts also promise a break
from the monotony of gym life and the chance to excel at a sport or movement
that you adore and can perform well. Finally, they provide an opportunity for
participants to learn from others in the community who may be more advanced
than they are. All of these are excellent reasons to include outdoor workouts
in your fitness plan.
There are a few things to keep in mind when making
outdoor exercising a regular part of your program. The first is to establish
practical objectives. To begin, think about the activities you already like.
Consider altering the setting to incorporate an element of outdoor fitness into
it. Walking is a straightforward way to begin incorporating some outdoor
activity into your day. You may advance to running, biking, or a group fitness
activity as you develop a regular workout. If the weather is a concern, look
into group fitness opportunities at your gym. Preparing all of your gear
beforehand, determining if your resources are necessary, and employing a backup
plan for sudden cancellations are all important considerations when
incorporating an outdoor workout into your routine. Even as the weather starts
to cool down, there is still ample time to take advantage of the beautiful
natural setting to conduct a few workouts. The best part about outdoor workouts
is that you can get creative and take them just about anywhere. You have the
potential to find your new favorite way to train, all from taking your old
indoor exercise outdoors!