Moving your exercise routine outside can be a fantastic way to add variety to your routine, make working out more accessible, and reap the benefits of being outdoors. Research shows that outdoor activity has a 50 percent greater positive effect on mental health than the gym. Working out outside can also increase the range of movements you make and can use different parts of your muscles to give you a better full-body effect. The outdoor environment can shake up a dull routine or make it easier to fit exercise into your life — no need to travel to the gym or pay those membership fees!
The Warm Up
Start with a light aerobic warm-up (like jogging) for 5-10 minutes. It should be light enough that you can still easily hold a conservation.
Dynamic stretches: a fantastic way to go through a full range of motion and get your muscles ready for the rest of the workout (while avoiding injury in the process!)
- Side lunge: with both feet facing forward take a wide step to the left. Bend your left knee to shift your body weight over your left foot. Repeat for 30 seconds and switch sides.
- Single-leg deadlift: Stand on one foot with your knee slightly bent. Slowly high forward until your body and other leg are parallel with the ground (body should be in a “T” shape.) Return to standing and repeat for 30 seconds. Switch sides.
- Leg Swings: Find a fixed object to help with stability. While keeping your core engaged and your upper body stable swing one leg forward and back like a pendulum. Start with smaller movements and gradually increase your range of motion. 20 swings on each side should do it.
- Inchworm: From a standing position roll down until your hands reach the floor (you can bend your knees a little if you can’t quite reach), walk your hands forward until you are in a high plank position, take small steps to move your feet forward until they reach your hands. Continue walking your hands out to reach the high plank position and then walking your feet back to your hands. Complete 5 repetitions.
Workout 1 – Running
- Go for a steady state jog
- Try some interval training
- 1 min hard, 2 min light, 2 min hard, 1 min light
- Or leave the stopwatch home and pick landmarks
- Use a neighbourhood staircase
- One step at a time, two at a time, or even three at a time
- Walk back down and run back up
Cool down: Choose the cool down activity of your choice (light walk, stretches, etc) to allow your heartbeat to slow down and return to resting rate.
Workout 2 – Body Weight Workout
Try this circuit to get you started. If it’s too easy or too hard modify the exercises to find the right difficulty. You can repeat the circuit two or three times. Take breaks if you notice your technique is slipping. All you need for this one is a park bench – but you can also substitute the dips and step-ups with 30 jumping jacks and 20 leg-raises.
| 20 Squats | Stand with your feet slightly wider than your hips. Keeping your spine in a neutral position and your arms out straight lower your hips down and back. Keep your knees in line with your feet. Squat down until your hips are lower than your knees. Drive through your heels to return to the starting position.
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| 10 Push-ups | Set your hands slightly wider than shoulder-width and your toes on the ground. Steadily lower yourself until your elbows make a 90 degree angle and push yourself back up to your starting position. Keep your body in one straight line through out the movement. Modifications: from the knees or wall push-ups
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| 20 Walking lunges | From a standing position with feet shoulder width apart, step forward with your right leg and lower your hips. Lower yourself down until your left knee is almost touching the ground. Check to make sure your front knee is behind your toe. Push up through the heel of your right foot and raise yourself back up. Step forward with your left foot and repeat the motion. |
| 10 Triceps dips | With your back to the bench, place your hands on the edge of the bench, fingers towards your body. Walk your legs out, keeping your arms straight. Lower your body until your arms reach a 90 degree angle. Push up and repeat.
20 Step-ups – Using the park bench, stand with one foot in the middle of the bench and hands on your hips. Step up while raising opposite leg (thigh parallel with ground) and hold for 2 seconds. Return to start and repeat with other leg.
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| Plank | Start on your hands and knees. Lower your forearms to the floor so that your elbows are lined up under your shoulders. Walk your feet out and maintain a straight line from your heels to your head. Engage your abs and hold position for as long as possible |
| 20 Mountain climbers | Start in a high plank position (arms straight with shoulders over hands). Bring your right knee forward to your chest and return to high plank. Switch legs and bring your left knee forward. |
This is just a starting point – there are hundreds of different body weight exercises out there so make some switches to find what works for you.
Cool down: Choose the cool down activity of your choice (light walk, stretches, etc) to allow your heartbeat to slow down and return to resting rate.
The Schedule
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Make sure it is something you can make a habit of and fit into your life. Start with 2-3 times a week but make sure you give your body time to recover in-between (at least a day). If you’d like to keep moving on recovery days, try gentle swimming or yoga! Download a video or audio workout to give some structure to your yoga workout.
Lace up your shoes, put on some sunscreen, and give outdoor workouts a try!
