There’s something refreshing about stepping outside for a workout—fresh air, open spaces, and a change of scenery can do wonders for your body and mind. While going to indoor gyms or exercising at home have their perks, outdoor exercise offers unique benefits that make fitness feel more enjoyable and accessible.
In a previous article, we explored how outdoor workouts can boost your mood, improve fitness, and keep your workout routine exciting. Now, let’s talk about ways to make the most of exercising outside, with some simple tips and fun activity ideas to keep you moving all year long.
Easy and Enjoyable Ways to Exercise Outdoors
1. Walking or Hiking
A casual walk around your neighborhood or a nearby trail is one of the easiest ways to stay active. Every step counts, whether you’re walking your dog, taking a solo stroll to clear your mind, or catching up with a friend on a brisk walk.
2. Running or Jogging
If you love to run, outdoor routes add variety and keep things interesting. Parks and trails can provide softer terrain than pavement, which is typically easier on your joints. Looking for more of a challenge? Try mixing in short bursts of speed (intervals) for an extra boost.
3. Outdoor Strength Training
Who says you need a gym for strength training? A park bench can be used for step-ups, tricep dips, or split squats; and a quiet playground can be a great spot to do pull-ups. Bodyweight exercises like lunges, push-ups, and squats can also turn any outdoor space into a workout zone.
4. Yoga and Stretching in the Fresh Air
Rolling out a yoga mat in the park or backyard is a great way to combine movement, fresh air, and mindfulness. Stretching in the morning sun or practicing deep breathing outdoors can leave you feeling refreshed and ready for the day.
5. Cycling
Whether you prefer a leisurely ride around town or a challenging bike trail, cycling is a great way to explore your surroundings while getting a great workout.
6. Playing Sports or Group Activities
A friendly game of basketball at the park, a casual pickleball tournament, or even frisbee with the family are fun ways to get exercise! If structured exercises aren’t your thing, sports and activities like these can keep you active without feeling like you’re doing the “work” of a workout.
7. HIIT Workouts in Open Spaces
High-intensity interval training (HIIT) is a great option for outdoor workouts. Short bursts of exercises like jumping jacks, squats, and sprints keep your heart rate up and can be done just about anywhere—no equipment needed.
8. Kayaking or Paddleboarding
If you’re near a lake or river, water-based activities like kayaking or paddleboarding can provide a full-body workout while letting you enjoy nature from a new perspective.
Tips for Enjoying Outdoor Workouts
1. Dress for the Weather
Wearing the right gear for the weather can make all the difference for outdoor exercise. In summer, lightweight, breathable clothing and sunscreen will keep you comfortable and safe from the sun. When temperatures drop, layering up helps you stay warm without overheating. And don’t forget a hat and gloves for chilly morning walks!
2. Bring Water and Snacks
Unlike a gym, there’s usually no water fountain nearby when you’re out on a trail or in the park. A reusable water bottle is a must, especially in warmer weather. If you’re planning a longer workout, packing a light snack like fruit or a granola bar can keep your energy up.
3. Choose a Spot That Inspires You
One of the best things about outdoor workouts is the variety! Find a location that makes you excited to move, whether that’s a quiet nature trail, a busy neighborhood park, or even your own backyard. Some parks even have built-in fitness areas, which are great for a little extra challenge.
4. Stay Safe and Aware
Exercising outside means being mindful of your surroundings. If you’re out early or late, wearing reflective gear and a headlamp can help you stay visible. If you’re heading to a more secluded area, consider bringing a workout partner or letting someone know your route. And always be aware of uneven terrain to avoid any missteps.
5. Keep It Fun and Flexible
Not every workout needs to be an intense session! Outdoor exercise is about movement, fresh air, and lifting your mood. Some days, that might mean a jog through the neighborhood; other days, it could be stretching in the sunshine or playing a game of soccer with friends. The more you enjoy it, the more likely you’ll stick with it.
Get Outside!
Exercising outside doesn’t have to be complicated—sometimes, it’s as simple as stepping out your door and moving your body in a way that feels good. Regardless of whether you go on a morning walk, jog through the park, or play a fun pickup game with friends, outdoor workouts offer a chance to enjoy movement in new ways.
Want to learn more about why outdoor workouts are great for your health? Check out our article on The Benefits of Outdoor Exercise and get inspired to take your fitness outside!