Outdoor exercise has many advantages. Get some tips on getting fit while enjoying the great outdoors.
There is no debating
the health benefits of daily exercise. The U.S. Centers for Disease Control and Prevention,
the American College of Sports Medicine, and the Surgeon General's Report on
Physical Activity and Health all agree that we need at least 30 minutes of
moderate to intense physical activity every day. The good news is that you
don't have to work out in a gym to get in shape. Outdoor exercises are just as
effective, can be more fun, and have some appealing advantages.
Reasons to Take Your
Workouts Outside
Outdoor fitness can be a structured exercise program that takes
advantage of the natural terrain of the outdoors to get you in shape, or it can
be as simple as taking a brisk walk outside. Outdoor fitness can take many
forms: Raking leaves, for example, is considered moderate physical activity. If
you weigh about 135 pounds, you can burn close to 250 calories by raking leaves
for an hour.
Whichever way you
choose to exercise outside, there are numerous benefits:
·
No membership fees. The outdoors belongs
to all of us. "You don't need any special equipment — the outdoors is
available wherever you are, just outside your door,” says Tina Vindum, the
author of Tina Vindum's Outdoor Fitness: Step Out of the Gym into the
Best Shape of Your Life and the first outdoor fitness instructor
accredited by the American Council on Exercise.
·
The air is cleaner. The Environmental
Protection Agency estimates that indoor air is more than twice as polluted as
outdoor air.
·
A free daily dose of D. Scientists recommend
outdoor exercise as a way to get your vitamin D through sunlight. This is
especially important if you are overweight — a recent study found that people
who are overweight are almost twice as likely to be deficient in vitamin D.
·
Exercise for your mind. "When you
exercise outdoors, your mind becomes aware of the changing terrain. Whether you
use the hills, the sand on a beach, or a winding path, your mind has to focus
differently than it would on a flat gym floor," notes Vindum.
Getting Started With
Outdoor Exercise
If you have any health
issues, talk to your doctor before starting an outdoor fitness program. "I
tell my people to have a goal in mind, start slowly, and work up to their
potential. Outdoor exercise can be adapted to anyone's level of fitness,"
advises Vindum.
Here are guidelines to
get you going:
·
Exercise early. "People can
always find more excuses to avoid exercising outdoors at the end of the
day," says Vindum. In the morning your energy is higher, the air is
generally cleaner, the temperature is lower, and you will feel better all day
long.
·
Avoid temperature extremes. Although your body can
adapt to colder or warmer weather, you should avoid exercising outside in
extreme heat or cold.
·
Don't get burned. Although some sun is
good for you, too much sun is not. "Always protect yourself with a good
sunscreen, and wear sunglasses and a hat with a brim," advises Vindum.
·
Drink enough water. "If you drink
about 8 to 10 ounces of water 30 minutes before doing outdoor exercises, it
should hydrate you sufficiently for a 30-minute workout. You don't need water
with electrolytes in most cases," says Vindum. Remember that you can lose
water through sweating even in cooler weather, and you may start to get dehydrated
before you feel thirsty.
·
Get some good gear. "Take advantage
of the new technology that has gone into shoe treads and waterproof, breathable clothing
material," advises Vindum.
·
Make outdoor exercises part of your lifestyle. "You can learn
exercises that use only body weight and gravity and do them while you are
walking to the post office," Vindum says. Think about walking instead of
driving. Plan outdoor activities with your family. Go for a hike instead of a
drive.
"Why would you
need bottled aromatherapy when you can go outside and smell nature? Outside
exercise uses all your senses and connects your body and mind. As you become
more physically fit, your mind also becomes more aware. You start to look at
life differently. It can be a life-changing experience," says Vindum.