Ah, the great outdoors. A gentle breeze, the smell of cut grass or perhaps a fresh rain shower. The birds are singing, squirrels are scampering and nature is calling out in all its glory.
When the weather permits, I love training my clients and group exercise participants outside. A funny thing happens: Aside from the usual huffing and puffing, I’ll catch my crew smiling, exchanging uplifting words — someone even laughed last week during park-bench push-ups.
Energy is higher and moods are elevated, which equates to a more powerful and rejuvenating workout. Behold, the glorious power of nature.
We all benefit from time outside. Studies show that outdoor exposure eases depression, improves focus and strengthens the immune system. It just so happens exercise boasts the same benefits, so why not combine the two for a home run?
Sure, I enjoy exercising in the gym, but the outdoors is my favorite place to put in a cardio workout via a walk, run or hike. Follow my advice for turning your ho-hum indoor routine into an effective, uplifting and safe outdoor festivity, whether you’re on city streets, a wooded trail, desert path or mountaintop.
First, common sense. Wear sunscreen. Dress appropriately for the weather and bring plenty of water. I recommend a water bladder that easily straps to your back so your hands are free. Pack a healthy snack or meal, even if you don’t think you’ll need it. Better safe than sorry, I speak from experience.
Why hands-free? So you can use walking poles, great tools (and a must if you are hiking down steep hills or traversing loose rocks) to increase the effectiveness of your workout. Walking sticks activate your deltoids, biceps, pecs and lats while reducing the impact on your knees. I use them anytime I hike, I don’t care how easy the trail may be.
Head for the hills if you want to increase your heart rate and activate the quads, glutes and calves. Uphill exercise sculpts the lower body and burns more calories than walking without an incline.
Still too easy? Add intervals to your uphill outdoor routine. (Cyclists, you can do the same.) Alternate 30 seconds of fast-paced work with 30 seconds of slower recovery. And if that’s a piece of cake, throw on a 25 pound weighted vest and let me know how it goes.
Add strength training. When taking an evening walk through the neighborhood with my husband, I’ll squat or lunge after every eighth step — right up until he begs “Please, will you cease this jackassery?” Hey, additional muscle work can only be of benefit, right?
Finally, accept the fact that at some point during your outdoor workout, a flying insect the size of a kaiser roll will attempt to use your forehead as a landing pad — and if you are like me, your shrieks will be heard from a half-mile away. You simply can’t find this level of excitement at the gym.
Now get outside and get movin’. Your body and soul will love you for it.
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