1. Nothing to Sneeze At
There are many advantages for exercising in the great outdoors, including increased Vitamin D (from sunshine), no equipment necessary, zero commute time and the ability to exercise at any time. There are no monthly fees, no crowded gyms, nobody to impress and opportunities to reconnect with nature. Also, the ability to use uneven surfaces (such as hills, trails and fields), promote musculoskeletal health and increased negative ions, which boost energy levels, decrease stress and alleviate allergies.
2. Only Limited by Your Imagination
Depending on your resources, there are numerous outdoor exercises that can improve cardiovascular and muscle fitness such as pull-ups, push-ups, lunges, squats, duck walks, step ups, sprints, walking and jogging. In addition, sports and recreational activities including basketball, flag football, wrestling, boxing, tennis, canoeing, hiking, rock climbing and sledding provide social as well as health benefits. Finally, chores such as chopping wood, digging and cutting grass will build fitness while enabling you to get things done around the house.
3. It's Not the Cough That Carries You Off
Many people avoid outdoor exercising because of air quality concerns. People from cities with higher air pollution levels are more likely to die from heart attacks than those from cleaner environments. Take steps to avoid exposure to pollutants, such as exercising in the morning (when pollution levels are lowest), steering clear of traffic (due to exhaust fumes) and checking air quality levels before exercising. "The bottom line is that running and cycling are healthy and, overall, good for the heart," Dr. David Newby, a cardiology professor at the University of Edinburgh said. "With proper care, outdoor exercise does not have to be harmful--and, done en masse, could even ease pollution."
4. Elementary Speaking
When braving the elements, it's important to keep safety in mind. During summer months, beat the heat by drinking plenty of water before, during and after workouts. The general rule is 8 oz. of fluid every 20 minutes. In addition, be warned of signs (dizziness, nausea, dry/hot skin) indicating your body needs fluids."Acclimatize to outdoor exercise slowly," Ziya Altug, a UCLA physical therapist warns. "Check the weather forecast and exercise indoors when the heat index registers in the danger zone." A supervisor with REI in Richmond Heights, Missouri, Jon Serfas, suggests "layering and selecting the right materials (to wear)" during the winter months. The clothing in question should keep in the body heat by wicking sweat off the skin. In addition, know the signs of mild hypothermia (blue fingertips, chattering teeth and body shakes) which signal that it's time to get out of the cold and into a warm bath.
5. Use Your Head
Stay safe and use common sense when exercising by avoiding headphones while walking or jogging, keeping to well-lit areas, avoiding concealing objects (bushes, alleys, corners) and remaining alert at all times. Switch directions or call for help if you feel threatened and exercise with a partner whenever possible.
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