What to Know About 7 Reasons to Exercise Outdoors and How to Get Started

Whether you walk around your neighborhood park, paddle on a lake, or hike trails near your house, 

Outdoor exercise has a lot of physical and mental health benefits.

Having also trained National Academy of Sports Medicine clients outdoors versus indoors, Brianna Bernard. 

Who is a National Academy of Sports Medicine certified personal trainer, 

And owner of Brianna Bernard Fitness in Minneapolis, explains that when she trains her clients outside.

They are more present and engaged with the activity that they are doing rather than themselves, and they are working harder.

And more about why outdoor exercise is good for you-plus some fun workouts to try outside and how to get started.

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Benefits of Outdoor Exercise

Some of the benefits that accredit exercising in the outside space for health improvement include Here are several.

NO.1 - Exercise In Open Air Could Help Curb Stress and Anxiety

Have you ever noticed you feel happy when you stay in open and fresh air surrounding environment? It’s not just you. 

Another survey discovered that if young adults who were obese started walking in the park or the gym, 

The park group reported they had just as much stress and enjoyment compared to the gym group.

The reason is that walking in nature reduces the concentration of salivary cortisol, 

- The stress hormone - more than walking in an urban environment, one study has shown.

Those who were interviewed after walking in the green area also noted that their stress levels, 

And moods were boosted, hence the authors concluded that exposure to nature has a therapeutic implication.

“When in nature, everyone can feel restored to their optimal state of health as it provides a break from one’s regular unrelaxed life,”. 

Explains Todd Buckingham, PhD, visiting professor of Exercise Science at the Grand Valley State University, 

And an exercise physiologist at PT Sports PRO in Grand Rapids, Michigan.

NO.2 - Out of These Options Going Outside Might Extend the Time Needed for Exercising

One prior study revealed that older adults reported spending more of their physically active time outdoors than indoors, 

And objectively measured using an accelerometer-step counter worn by the participants for one week.

I’ve discussed this aspect earlier, where Bernard says, 

“The enjoyment of a beautiful day or fresh air can cause us to lose track and spend more time working out than expected.”

NO.3 - Physical Activity Outdoors Is Good for Sleep

In this case, any exercise will do you good and enable you to sleep like a baby. 

However, the extent to which it can be alternated takes a new dimension if it is done outdoors. 

“Spend some time in natural light daily is healthy for body regulation of the sleep-wake cycle and the biological clock,” explains Dr. Buckingham. 

“Hence, going for a casual exercise outside is far much better for better exercise than either; 

Exercising or being outdoors.” But he says it is not yet possible, however, known whether this is a significant improvement.

NO.4 - Vitamin D Levels May Rise Through Outdoor Workouts

Fat-soluble vitamin is needed to maintain bone and immune health, muscles, and brain function. 

Vitamin D is found in fatty fish, fish oils, and fortified dairy products, but your body also makes vitamin D in response to the sun. 

Outside exercise in the sunshine could help you get more vitamin D.

You have to take care of sunlight yourself when you go outside, and you can use a sun blocker. 

Incredibly, sunscreens do not even properly block vitamin D production.

NO.5 - You know, Outdoor Exercise May Boost Self Esteem 

Exercising in nature increases self-esteem and decreases irritability, tension, and depression. 

While an older review of the research had found these mental health improvements to come after just five minutes of outdoor exercise. 

There was no notable effect for those who received only 15 minutes of vigorous exercise.

NO.6 - Doing Something Outside Can Help the Memory

One small study found that outdoor exercise produces more attention and memory benefits than indoor exercise. 

But benefits started showing up within a 15-minute outdoor walk - you know, it didn’t take long.

The researchers behind the study say the effects are actually caused by increases in blood flow to the brain’s prefrontal cortex. 

The area of the brain that is thought to be involved in such things as problem-solving and emotions.

During exercise blood flow is increased, which can also aid attention to the task at hand. 

Outdoor natural environments also eliminate distractions that the brain should not notice.

Outdoors is a ‘restorative environment’ where people don’t have to focus on a specific piece of information, 

Or have distractions that will take their focus and attention away, he says. 

‘So, it has the potential to let us relearn mentally and refocus.’

NO.7 - Outdoor Workouts May Help Decrease Chronic Disease Risk

It turns out that adults who spend more time on everyday activities like walking to work, grabbing a cup of morning joe from the neighborhood shop, 

Or walking to pick up groceries tend to be more active on the moderate to vigorous side of things.

The more active adults also had a lower risk of chronic disease than less active adults who spent more time inside. 

The researchers also say the findings are partly explained by activity levels. However, 

We don´t know all the reasons why being outdoors may reduce the risk of chronic disease, still.

Very Best Outdoor Workouts

Skipping the gym and hitting the outside instead will give you a good workout. Bernard details several outdoor activities you can do here.:

• Soccer

• Beach volleyball

• Yoga

• Basketball

• Golf

• Rowing

• Snowboarding

• Rock climbing

• Surfing

• Tai chi

• Cross-country skiing

• Alpine skiing

• Snowshoeing

• Pickle ball

• Tennis

• Kayaking

• Canoeing

• Paddle boarding

• Rollerblading

• Outdoor swimming

• Trail running

• Jump rope

• Nordic walking

• Running stairs

• Hiking

• Park bodyweight exercises

• Portable exercise equipment resistance training

• Cycling outdoors

• Running Outdoors

• Walking

Getting Started with Outdoor Exercise: 5 Tips

Outdoor exercise requires a little bit of planning. Below are a few tips before you go.

NO.1 - Stay hydrated. Hydrate regularly as dehydration causes dizziness and fainting, headache, feeling exhausted, sore throat. 

And throat and chest tightness, rapid heartbeat, muscle cramps, muscle weakness, dry skin, cracked lips, and high blood pressure.

If you are exercising for less than 1 hour, try to picture yourself drinking 200 to 300 ml of water every 15 minutes. 

If the workout is longer than 60 minutes, then having a sports drink with carbohydrates and electrolytes can do the job better.

Bernard recommends using an insulated bottle along with a shoulder strap that gives you, 

The option of either a backpack or hydration pack type of holder.

NO.2 - Pick a group activity. Exercise outdoors can be social. 

Bernard says it's a great way to meet new people with the same health goals and build relationships. 

Friends keep you on track with your workout goals and keep you from taking a distant tendency.

Bernard says that you’re more likely to show up to a class if telling Susie you’re going to see her there at any outdoor class Saturday morning at 8 a.m. 

Waking up early for your own solo walk on your home treadmill.

Plan a picnic for friends, take an outdoor exercise class with friends, or hike with a buddy.

NO.3 - Monitor the weather. Exercise outside is obviously not the best choice because you can’t control the weather,

Not every day will be suited for you can use.

Switch up your workouts and your workout gear. If you live in an area with frostbite, 

Heat exhaustion, heatstroke, and respiratory issues from poor air quality, or if there’s lightning.

And Bernard suggests moving your workout indoors. 

When it’s icy outside, be extra aware of not slipping (or slipping if there’s black ice which is hard to see).

NO.4 - Avoid the sun when it is hottest. Ideally do not exercise when the sun is at its most intense and that is between 10am and 4pm.

If you are going out during these times or when it is sunny use sunscreen,

Which has SPF 30 or higher and this should protect against UVA and UVB rays. 

A lip balm with SPF will perform more effectively if it’s a sporting or water-resistant product.

Provide protection by dressing lightly with UPF sun protective clothing,

(clothing with ultraviolet protection factor, UPF) and with 100 percent UV-tested sunglasses.

NO.5 - Wear the proper gear. When temperatures go down, layers are your friend. 

Cold weather exercise requires sweat wicking clothes worn first (polyester or polypropylene).

followed by wool, polyester, or fleece while polyester or polypropylene is your best outerwear, says Bernard. 

Shod with traction cleats on your shoes can help reduce your chances of slipping on icy pavement.

There is one more tip that would help, she continues: “It is advised to wear a fanny pack, 

Or light backpack to take personal things like hats, mittens, jackets, and bottled water.”

If at all there could be a possibility of rain, then ensure that those layers are waterproof. In hot weather, wear moisture-wicking. 

And loose garments made of wool, polyester, polypropylene, nylon, or nylon blend and a wide-brimmed hat, advises the expert.