In a world dominated by technology and indoor conveniences, the allure of the great outdoors often goes unnoticed. However, stepping outside into nature offers far more than just a change of scenery; it presents an opportunity to rejuvenate the body, mind, and spirit. In this blog post, we’ll explore the many benefits of exercising outdoors and why embracing nature can elevate your fitness journey to new heights to help you GROW in your health journey!

I LOVE the sun. Any chance I can be outside during warm weather, I want to be where the sun is. Buuuttt I know I still need to exercise for the day. How can I get the best bang for my buck? By completing my workout outside!

Also, if you are completing the 75 Hard Challenge, you will get many ideas of how to meet that 45- minute outdoor workout from this blog post. 

Benefits of Completing Outdoor Exercises: 

Connection with Nature:

• Exercising outdoors provides a unique opportunity to reconnect with the natural world. Whether you’re jogging through a lush forest, hiking up a majestic mountain trail, or practicing yoga in a serene park, immersing yourself in nature fosters a sense of awe, wonder, and appreciation for the beauty that surrounds you. The sights, sounds, and smells of the outdoors awaken your senses and cultivate a deep sense of peace and tranquility, helping to alleviate stress and promote overall well-being.

Increased Vitamin D Production:

• Spending time outdoors exposes you to natural sunlight, which is essential for the production of vitamin D in the body. Vitamin D plays a crucial role in bone health, immune function, mood regulation, and overall vitality. By exercising outdoors, you boost your body’s vitamin D levels, enhancing your overall health and well-being. 

Enhanced Mental Health:

• Numerous studies have shown that spending time in nature has profound benefits for mental health and emotional well-being. Exercising outdoors stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and euphoria, while reducing levels of stress hormones like cortisol. Additionally, being surrounded by greenery and natural landscapes has been linked to improved mood, reduced anxiety and depression, and enhanced cognitive function. Whether you’re going for a brisk walk in the park or practicing mindfulness in a quiet garden, nature has a powerful therapeutic effect on the mind and spirit.

Varied Terrain and Challenges:

• Exercising outdoors offers a dynamic and ever-changing environment that challenges both the body and mind. Unlike the monotony of indoor gyms, outdoor terrain varies from rugged trails and uneven surfaces to sandy beaches and steep inclines. This diversity in terrain engages different muscle groups, improves balance, coordination, and agility, and enhances overall physical fitness. Whether you’re running on a forest trail, cycling through rolling hills, or paddleboarding on a tranquil lake, outdoor exercise keeps your workouts exciting, stimulating, and full of adventure.

Social Connection and Community:

• Exercising outdoors provides an excellent opportunity to connect with others and build a sense of community. Whether you’re participating in a group fitness class, joining a running club, or simply taking a stroll with friends, outdoor exercise fosters social interaction, camaraderie, and support. Sharing the experience of nature with others enhances motivation, accountability, and enjoyment, making your workouts more fulfilling and rewarding.

Now that we know the importance of exercising outdoors, here are some ideas of ways you can find happiness and meet your goals in an outdoor workout. 

10 Outdoor Exercise Ideas:

1. Running/Jogging:
   • Running or jogging helps improve cardiovascular health, endurance, and stamina. Running outdoors allows you to enjoy fresh air, explore scenic routes, and vary your terrain, which can challenge different muscle groups and keep workouts interesting.
   • There are many apps and online programs you can follow to increase your endurance from never walking to running a 5k!
2. Cycling:
   • Cycling is a low-impact aerobic exercise that strengthens the lower body muscles, including the quadriceps, hamstrings, and calves. Riding a bike outdoors provides a great way to explore your surroundings, commute, or enjoy leisurely rides while soaking up the scenery. It’s suitable for all fitness levels and can be adjusted to match your desired intensity.
   • Check with your local or close by communities to see if there is a biking path near you!
3. Hiking:
   • Hiking involves walking on trails or paths in natural environments such as forests, mountains, or parks. It offers a full-body workout that strengthens muscles, improves cardiovascular health, and enhances mental well-being. Hiking allows you to connect with nature, relieve stress, and enjoy scenic views along the way.
   • If you are near a national park, I would highly suggest purchasing the America The Beautiful annual pass to get access to all the national parks!
4. Trail Running:
   • Trail running combines running with hiking on natural terrain such as dirt paths, rocky trails, or forest trails. It provides a challenging workout that engages multiple muscle groups, improves balance and coordination, and enhances mental focus. Trail running offers the added benefit of being surrounded by nature and exploring scenic landscapes.
   • Please be ‘bear aware’ if you are in an area that is prevalent for wildlife!
5. Walking:
   • Walking is a simple yet effective form of exercise that can be done anywhere outdoors. It improves cardiovascular health, strengthens muscles, and boosts mood and energy levels. Whether it’s a brisk walk around the neighborhood, a leisurely stroll in the park, or a hike on a nature trail, walking is accessible to people of all ages and fitness levels.
   • Make it a goal to walk at least 10,000 steps a day to help with fat loss!
6. Swimming:
   • Swimming is a full-body workout that builds strength, endurance, and flexibility while being gentle on the joints. Outdoor swimming in lakes, rivers, or oceans provides a refreshing and invigorating experience, allowing you to enjoy the natural surroundings while getting a great workout. It’s particularly beneficial for improving cardiovascular health and lung capacity.
7. Paddle boarding/Kayaking/Canoeing:
   • Paddle boarding, kayaking, and canoeing are water-based activities that offer a fun and challenging upper body workout. Paddling against the resistance of the water strengthens the arms, shoulders, and core muscles while improving balance and coordination. Exploring lakes, rivers, or coastal areas by board or boat allows you to experience nature up close and enjoy a peaceful outdoor adventure.
8. Rock Climbing:
   • Rock climbing is a physically and mentally demanding activity that involves ascending natural rock formations or indoor climbing walls. It builds upper body and grip strength, enhances flexibility and balance, and boosts confidence and problem-solving skills. Outdoor rock climbing offers the thrill of conquering natural rock formations while enjoying breathtaking views from the top.
   • Check your local national park services to see if there is a ranger led program!
9. Yoga/Pilates:
   • Yoga and Pilates are mind-body exercises that focus on strength, flexibility, and mindfulness. Practicing yoga or Pilates outdoors allows you to connect with nature, breathe in fresh air, and find inner peace and relaxation. Both disciplines offer a variety of poses and exercises that can be adapted to suit your fitness level and goals.
10. Outdoor Sports:
    • There are so many fun recreational sports that you can participate in to increase your health while being in the great outdoors! Check your local community center to see if there are any clubs/ leagues created for specific sports you can take part in. It is so much fun to join a community of other people that share your love for the sport. Here are some ideas for outdoor sports:
      1. Tennis 
      2. Pickleball 
      3. Basketball 
      4. Ultimate frisbee
      5. Soccer
      6. Kickball 
      7. Baseball/ softball 
      8. Flag football 
      9. Volleyball 
      10. And many more!

In a world that often feels disconnected from nature, exercising outdoors offers a revitalizing antidote to the stresses of modern life. From the physical benefits of improved vitamin D production and varied terrain to the mental and emotional advantages of reduced stress, enhanced mood, and social connection, the benefits of outdoor exercise are undeniable. So, lace up your sneakers, step outside, and embrace the great outdoors as your ultimate fitness playground. Your body, mind, and spirit will thank you for it.

I am so excited to see you GROW in your health journey! 

Leave a comment below on how you enjoy exercising outdoors!

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