- 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 bodyweight 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
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Recurring themes, subthemes related to experiences, and perceptions of public exercise facilities.
| Theme | Subthemes | Studies Supporting Subthemes | Supporting Quotations from Qualitative Data | Evidence from Survey Data |
|---|---|---|---|---|
| Health | Rehabilitation Physical health Mental health Fitness Gain strength Improve mood Pursuit of health Prevention Weight reduction |
[rx,rx,rx,rx,rx,rx] | “I have a frozen shoulder problem, so I came to the park to do some arm stretches, and then, I came frequently to do the pull. Now, I feel that my shoulder is getting better and becoming more relaxed.” [rx] “I had two discs in my back that were dislocated and I like to work out and stay in shape and keep my body strong and stuff. So I use it kind of as a therapy.” [rx] “You will feel happier after using the equipment. It is good.” [rx] “The air quality is good here and [I am] happier after having exercise.” [rx] |
39% of the fitness zone users reported that losing weight was the most common reason for using the fitness equipment (n = 345). [rx] Survey respondents rated on average 3.45 (SD = 1.59) on a 7-point Likert-scale on the statement ‘I feel fitter because I use this equipment’(n = 182). [rx] |
| Social connectedness | New friendship Benefits to family Socialization Encouragement of other people |
[rx,rx,rx,rx,rx] | “You come here frequently and you become familiar with the other people here; then, you become friends.” [rx] “Very good, it seems like a family in this park … we become friends so we come every day.” [rx] “Just a lot handier than actually going to the gym, I can bring my kid here and still get a workout in.” [rx] |
|
| Affordable | Free of charge | [rx,rx] | “I’m a low-income parent. Going to the gym is not affordable for our family. That’s not an option … it’s my only option for resistance training equipment.” [rx] | Survey respondents rated on average 3.77 (SD = 1.63) on a 7-point Likert-scale on the statement ‘I only do this type of exercise because the equipment is freely available’ (n = 180). [rx] |
| Support | Maintenance and management Inadequate instrumental support |
[rx,rx,rx,rx] | “The national fitness paths in our surroundings have not been receiving any management or maintenance since they were installed.” [rx]“ … but we older adults don’t know how to use [this] equipment.” [rx] |
|
| Design and promotion | Quantity and variety of equipment Safety Advertisement Shade Location close to attractions | [rx,rx,rx,rx] | “I don’t think there are enough things to do there that people would [go] out particularly to do it. You don’t have anything like a basketball court or something that would draw people here for the exercise. If you were drawing people here for exercise and they wanted to spend a few minutes before or after doing something like that, it might be a bit different.” [rx] “I have to take turns to use this equipment, and it is embarrassing to ask those using the equipment to give others a turn. Some people only sit on the equipment to rest, rather than exercise.” [rx] |
Survey respondents rated on average 4.37 (SD = 1.47) on a 7-point Likert-scale on the statement ‘the [local government] should provide more equipment in the park’ (n = 180). [rx] 87% of the survey respondents combined the use of gyms with other types of exercise (n = 166). [rx] Survey respondents rated on average 2.71 (SD = 1.29) on a 7-point Likert-scale on the statement ‘I come to this park specifically because of the stretching equipment’ (n = 183). [rx] |
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