Discover the magic of outdoor activities!

It's been a while since we've been able to go to the gym. Most of us have bought home equipment and we're cranking it out in the living room with expanders, one-arms, and the luckier of us at the home gym. However, the outdoors is beautiful to do, so it's time to talk about outdoor activities we can incorporate to add variety to our workouts, and also talk about why we shouldn't really be damning the outdoors at all.

Due to the demands of today, many of us spend most of our time in an office or other enclosed space, children prefer to sit in front of the TV or computer, and the amount of time people spend outdoors is gradually decreasing. This naturally brings with it a number of health risks, such as increased depression, impaired immunity, vitamin D deficiency, headaches and, most recently, obesity. You may find outdoor activities boring compared to strength training, but read today's article carefully, because we'll talk about all the benefits that outdoor exercise can provide and we'll also take a look at the most popular activities we can do outdoors.

Benefits of outdoor exercise

First, we'll look at a list of the benefits that exercising outdoors can bring us.

Vitamin D

Yes, I can't start with anything other than vitamin D supplementation. In fact, this vital micronutrient is deficient for most of the population, and a significant deficiency can result in serious health problems, as vitamin D provides a number of vital functions. It is important for strong bones, proper muscle function, essential for the immune system and much more. Our body can make it on its own, but it absolutely needs sunlight to do so. Thus, it is possible to receive vitamin D in the diet, but food sources never contain it in sufficient concentration. And it is precisely because we spend less and less time outdoors that this micronutrient is so deficient for us. Yet so little is enough: 20 to 30 minutes a day in the sun. Now that the spring sun is starting to get stronger, it's time to get out the skates, bike, or just put on your shoes and go for a walk or jog every day. Being outdoors will pump up your vitamin D and boost your health. It's worth it!

Stress reduction, depression prevention and better sleep

It's not for nothing that they say nature is therapy for the body and mind, and it's completely free and for everyone. Stress is something that crosses everyone's life - for some more for some less. Especially nowadays, it is extremely important to be able to find a way to vent stress, and nature is perfect for this. If you get outside for exercise, even if it's just a walk, you'll get fresh air in your lungs, refresh your mind, relax, get rid of excess cortisol and feel beautiful. What's more, the results of the Glasgow study suggest that people who exercise outdoors are in a 50% better mood than those who exercise indoors.

In addition, fresh air, combined with exercise and sunshine, are effective weapons in the fight against depression, and even a brief moment in the fresh air will cheer you up, improve your mood and make you feel energised. At the same time, moving in the fresh air will also support the quality of your sleep, because it suffers a lot under stress, let's face it. Sleep is essential to keep your body running optimally, and even a short afternoon walk can significantly boost it.

Support for the immune system

Not just for vitamin D, but overall, being outdoors is important for building a strong immunity. That's why we should ideally go outside every day, in all weathers, in all seasons. Being outdoors, even in inclement weather, helps the body cope with various viruses, bacteria and harmful substances. This makes our body more resilient and helps it build strong natural defences. Of course, it is ideal if we have the opportunity to spend time somewhere in the woods or countryside where the air is cleaner.

Every movement counts, and outdoor activities can give your metabolism a big boost

Because we spend a lot of time in a sedentary way, any outdoor activity is highly desirable, not only in reducing, but to ensure that ours gets the physical stimulus that is essential for it. Another important benefit of exercising outdoors is an increase in the number of calories burned. For example, running on a treadmill is not nearly the same as running outdoors in the field. Outdoors, we hit different surfaces more often and the incline changes more often, which you can do on a treadmill, but the benefit of fresh air to the lungs is somewhat lacking. Plus, the resistance of the air means you can burn more calories - studies say it can be as much as 10%, which isn't exactly a small number!

Unlimited space, absolute freedom and often free

Another indisputable advantage of moving outdoors is the fact that you are not restricted by space in any way during a wide range of activities. Take cycling, for example. You hop on outside your house and can ride as far as you want and as far as you need to for your mental well-being or to feel good about your sporting performance. Plus, while you're riding, you can enjoy the beauty that the outdoors has to offer and that, especially now in spring, is really something to behold! The same goes for running, inlays and much more. The feeling of freedom when exercising in an open space fills people with happiness. Plus, you don't have to navigate by the opening hours of the gym, so if it's currently open, nature is available to you at any time. As a bonus, it's free - of course, you need shoes, a bicycle, skates, or other equipment, but again, it usually lasts you for many years and you can use it unlimitedly, anytime, anywhere.

Which outdoor movement to choose?

We've already talked about some of the benefits and now comes the question... what kind of outdoor exercise to do? Well, you have a good list of activities to choose from! We can start with a simple walk, the currently very popular running, cycling or in-line skating, tennis and heaps of other activities. It would take a long article to list all the options, so let's just recall a few of the most popular ones.

Bet on walking - the most natural movement ever

It may be a bit of a cliché, but simple walking is the basics. You can apply it anytime, anywhere, you don't need anything to do it and it's free. Even a short walk during/after work will clear your head, relax you and make you feel better. If you don't know how to add more walking to your regimen, park your car a little further away from work in the morning, or get off the tram a few stops early, walk to get lunch, or take a phone consultation on headphones in the park. If you go somewhere extra outdoors, or at least put a little extra in your step, you'll also burn a fair amount of calories. Walking is suitable for absolutely everyone - especially then for individuals who perhaps have never played sports and want to change that. The advantage is that walking does not put any particular strain on the joints, so even those with joint problems can do it, and it is a movement that is safe to do every day.

Running - you either love it or you hate it

Running is one of the most popular outdoor activities. Not to mention, again, you can run anytime, anywhere.. just put on your headphones, get the right shoes and go! Running is one of the activities where you burn the most calories, especially if you go running somewhere off-road, or you can put a good foot on it. If you're not exactly an endurance runner, bet on short intervals in the style of HIIT training! Because I'm sure you already know that HIIT, along with strength training, is one of the most effective methods for burning fat. Plus, all it takes is a few moments (about 15 - 20 minutes) and your metabolism will be running at its peak for XX hours after you finish your workout thanks to the high afterburn effect!

Of course, it's not just about calories burned, you're also strengthening your cardiovascular system during the run, but that's true for all types of cardio training in general. There are a variety of running techniques you can incorporate into your workout, so even a seemingly ordinary run won't be boring! Feel free to find a running buddy and motivate each other to perform better. However, unlike walking, running is not for everyone - due to the jarring impact, more pressure is put on the ankles and knees, so running is not an ideal activity for people who have problems with the above joints.

Cycling

Another popular outdoor activity is cycling. Cycling is appreciated by people with joint pain, as it does not cause any shocks, so it is suitable for convalescence and can even be used by pregnant women. During cycling, you will perfectly strengthen the front side of your thighs, so you don't have to worry about your body taking anything away from the ride. If you choose a more challenging terrain, like hills or a forest path, or you can ride at a good pace, you can also burn a good amount of calories during the ride. Plus, you can enjoy the view of the passing countryside while you ride and clear your head perfectly.

Workout playground

If you don't want to give up something stronger after all, then head to a workout playground where you can get fit. You don't have to worry about weight training being completely useless. Self-weight exercises, if done carefully, can be a real pain! Most workout facilities have a trapeze bar, so you can work on your precision bending technique, or work on your triceps and pectoral muscles with push-ups on the bars, add bench jumps, push-ups on the bench, Bulgarian squats, various abdominal exercises... When you work out outdoors, you'll refresh your body and mind, so that "blissful" post-workout feeling you normally get will be even more intense. Don't you believe it? Well, go try it out! You can even take your kettlebell or expanders outside and enjoy a workout with added weight in the fresh air.

In-line skates - a workout for your legs and butt

Another popular outdoor activity is undoubtedly in-line skating. With the right technique, skating is a super activity to firm up your leg muscles and keep your often problematic glutes busy, which not only the ladies will appreciate! As another cardio activity, skating can also support the health of your cardiovascular system, especially your heart and lungs. You can also build up a decent physique, as technically correct skating is quite a chore. You can skate in the countryside (flat roads without stones are ideal) or on an in-line circuit somewhere. In addition, skating does not cause such strong shocks as running, so it is more suitable for individuals who suffer from joint problems. However, minor shocks still occur, so you need to test whether this movement will suit you at all.

Jump rope

Do you also remember your school years and competing with your classmates to see who can jump rope the longest? The jump rope is a tool that is incredibly effective when it comes to training. You can build up a decent physique thanks to one, which is why it's often seen in the training of boxers, crossfitters, basketball players and volleyball players. Although it doesn't seem like it, jumping rope is very demanding, and it engages almost your entire body. If you jump regularly and at a good pace, it is possible to strengthen the heart and lungs with this movement. Jumping will also improve your coordination, rebound strength and work on your concentration. This really inexpensive sports equipment will help you not only fight excess pounds, but also cellulite. Compared to running, jumping also engages your upper body, improving circulation and burning more calories in less time - studies suggest that ten minutes of intense jumping has a similar effect on the body as thirty minutes of running.

What to take away from the article?

Spring favours outdoor sports! Strength training is strength training, but you can also go outdoors for variety! You can add biking, running, long walks in the spring landscape, inline skating, jumping rope, rock climbing or head out to some outdoor playgrounds to work your body. Moving outdoors will boost your overall health - you'll pick up some vitamin D from the sun, breathe in some fresh air which will boost your physical and mental well-being, relieve stress, give your body a different stimulus and burn a good amount of calories. That's worth it, don't you think?

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