Estimated reading time: 7 minutes
If you are trying to lose weight, you know how important it is to move more. Here is some good news: you do not need a gym membership to get fit! In fact, some of the best workouts can happen in your own backyard, at the park, or on a hiking trail. Nature gives us a free, ever-changing environment that can support your fitness goals in more ways than one. But how can exercise outdoors and get the same benefits while staying safe? Let's go through what the mental and physical benefits of outdoor workouts are, how to start a routine, what to bring, and some creative ways to get stronger using what nature provides.
Why Take Your Strength Training Outside?
Benefits of Outdoor Workouts for Your Body and Mind
Spending time in nature is not just good for your soul. It is great for your body, too. Outdoor exercise can lower stress levels and boost mood by reducing cortisol and increasing endorphins. Cortisol is commonly called the stress hormone, and endorphins are a chemical the brain releases that make us feel happy. Working out in the outdoors can also make exercise feel easier. If you have ever run on a treadmill, you know just how difficult it can be. Sunlight also gives your body vitamin D, which helps with bone health and immune function. Being outside also feels different from going to a gym. Gyms, although fantastic environments for consistent workouts, are static! They never really change. Being outside gives you a sense of variety and fun, which helps keep the workout from getting stale. Research even suggests that "green exercise," which is movement in nature, can even improve your mental clarity, reduce symptoms of depression, and lower your risk for diseases linked to inactivity. You are not just working out your muscles! You are giving your brain a boost, too.
What Makes Outdoor Workouts Different From Gym Routines
To start, sunlight and fresh air. When outdoors, you get natural light and a breath of crisp air instead of fluorescent lights and air conditioning. Nature also helps calm your mind, and in many ways working out outside is like a small therapy session. For those of you who have had long days and feel overwhelmed, you know how helpful getting a sweat in can be in calming you down. There is also a sense of freedom when outside. There are no gym rules, no equipment you have to share, and no waiting around. You can wear what you want and move how you want. Outdoor workouts also are simple. Because there is no equipment, you have to focus mostly on bodyweight training and natural resistance. Simple is often good! When trying to build healthy habits, it is best to focus on simple changes to your routine.
Outdoor Workout Routine Basics
What to Wear and Bring
Being outside means you have to pay attention to the weather! If it is going to be cold, make sure you wear layers you can take off as you warm up. Start with sweat-wicking fabrics, add warmth with fleece or wool, and top it off with a waterproof layer. If it is going to be hot, go for light, breathable fabrics and wear a hat with a brim. If rain is in your forecast, use waterproof outerwear, and wear shoes with good grip if you are on wet ground. Always bright or reflective clothing helps drivers see you and make sure you carry an ID and a phone. To protect yourself from the sun, wear sunscreen, bring sunglasses, and try UPF-rated clothes. Finally make sure you drink lots of water! Hydration is key to any workout. Bring water or a sports drink if you will be out for more than an hour. A hydration pack or water bottle with a strap makes it easier to carry.
How to Warm Up Using Your Environment
Static stretches, like touching your toes or stretching out your shoulders, have been a staple of warm ups for a long time. These are very simple to do both before and after exercise. However, there has been some pushback over the past few years over whether or not static stretches actually help! They are clearly beneficial after a workout, but some research has shown they can impair strength and power performance. You can also try a dynamic warm-up! This means moving your muscles through a range of motion to get them ready. These are things like:
- Jumping jacks
- Arm circles
- Leg swings
- Marching in place
- High knees
Static stretches get your blood flowing, activate your muscles, and make your workout safer and more effective.
The Best Outdoor Workouts Without Equipment
Strength Training Exercises
Strength training involves moves that work your muscles using resistance. This can be either your bodyweight or objects around you. Strength training builds muscle, strengthens bones, and helps keep weight off. How much you should strength train depends on a lot of factors, but the general guideline suggests aiming for two days a week. You do not have to take this as law, whatever you can add into your routine will help. Here are some exercises to consider:
- Push-Ups: Strengthens arms, shoulders, chest, and core.
- Squats: Builds legs, glutes, and core muscles.
- Lunges: Improves balance and strengthens the lower body.
- Planks: Works the entire core and improves posture.
- Sit-Ups: Targets abdominal muscles.
Aerobic Exercises
Aerobic exercise is movement that gets your heart rate up, like walking, jogging, biking, or jumping rope. These movements burn calories, strengthen your heart, and improve stamina. The general recommendation is to try for at least 150 minutes of moderate-intensity cardio each week.
- Jogging or Running: Great for burning calories and boosting heart health.
- Sprints: Do short bursts of running to add intensity.
- Stair Climbing or Hill Walking: Builds strength while getting your heart rate up.
Flexibility and Balance
Staying flexible is also an important part of working out! Some athletes, like Tom Brady most notably, focused heavily on flexibility over strength training. Stretching exercises are movements that help loosen muscles and improve your flexibility. These help prevent injuries and improve how your body moves. You should stretch after every workout and on rest days, too. You can try:
- Yoga: Try poses like downward dog, warrior, or sun salutations.
- Stretching: Use a mat or towel to protect your joints.
Creative Outdoor Workout Ideas for Strength
Everything covered in this article involves body weight exercises or workouts that need no equipment. But what if your park has a bench? Well then you have a gym! There are some great, creative exercises you can do with a simple park bench to switch things up.
- Squat to Step-Up: Step up on the bench with one foot, stand tall, then step down into a squat. Switch legs. Great for glutes, thighs, and balance.
- Incline Push-Up: Place hands on the bench and do push-ups. Easier on your wrists and shoulders than floor push-ups.
- In-and-Out Crunch: Sit on the edge of the bench, pull your knees to your chest, then extend them. Strengthens abs and hip flexors.
Try doing a few rounds of each move, resting between sets.
You do not need fancy equipment or a gym membership to get strong. Nature offers everything you need for a full-body workout plus some sunshine and a mental boost. Whether you are walking in the woods, running by the river, or doing push-ups at the park, outdoor fitness can help you move more, feel better, and stay motivated. So next time you lace up your sneakers, skip the treadmill! Step outside, breathe deeply, and let nature be your gym.
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