Outdoor exercises provide you with better and more healthy opportunities to interact with the environment. It is one of the best ways to remain healthy and fit while relishing your beautiful surroundings.
Many types of outdoor exercises can be beneficial for adults. Outdoor exercises for adults can be beneficial in both physical and mental aspects. It does not matter what age you are, you can always find an outdoor exercise fit for you. Outdoor exercise for adults can be very beneficial, whether you engage in cardio, HIIT, aerobics, or engage in yoga.
Outdoor exercises increase the benefits that you can reap from activity exponentially. The fresh air, the sunlight, and the scenic view – all add to boost your health.
Why Are Outdoor Exercises For Adults Essential?
The activities that you carry out to attain your health and fitness goals lead to quite a long list of benefits. Where developing healthy habits may seem difficult to think of, once you start, you will find that it is not so difficult to live and maintain a healthy life, provided that you are consistent.
When you exercise and develop key strategies as per the needs of your mind and body, you not only improve your physical state of health but also the mental state of your brain.
Here are some benefits of outdoor exercises;
Balanced Weight
One of the best benefits of outdoor exercises for adults is that if you are overweight or underweight, you can engage in physical activity and eat healthily. This enables you to safely maintain a weight that corresponds with your height.
Increased Energy And Better Mood
When you eat healthily and engage in healthy outdoor exercises, your blood sugar level remains at an appropriate level. It is enough to keep you going through the day. Moreover, when you exercise, your body produces serotonin, a natural mood enhancer. Thus, health and fitness activities provide you with increased energy as well as a better mood.
Improved Cardiovascular Conditioning
When you exercise routinely, your heart remains healthy. And a healthy heart means a healthy life. You can reduce the risk of heart disease by exercising regularly. Health and fitness strategies not only improve your breathing and heart rate but also build strength and endurance.
Improved Sleeping Patterns
The global sleeping patterns have been analyzed through app data. A study published in Science Advances reveals that people spend less time sleeping and more time using social media; “It highlights that although our body clocks are programming us to do certain things, we can’t as we’re ruled by social circumstances. We won’t know the long-term consequences of this for many years.”
Improved Immune System
A healthy lifestyle led by improved health strategies means that your immune system grows stronger by the day. Your body is better able to deal with foreign substances that enter your body and are harmful to your health.
A Burst Of Vitamin D
Outdoor exercises have the potential to provide you with bursts of vitamin D. The nutrients that you receive help improve your teeth, bones, and muscles. In adults, vitamin D helps prevent chronic bone pain caused by a condition called osteomalacia.
Best Outdoor Exercises For Adults
Warm-Up Routine
Before any of the outdoor exercises, your body needs time to get accustomed to muscle movement. Thus, it is important that you warm up before you get your muscles moving. And the fact that you are already practicing outdoor exercises, you have the benefit of a lot of space at your disposal.
You can try out this warm-up routine before getting to your outdoor exercises;
- Go for a light jog
- Stretch your arms
- Do a forward bend and try to touch your toes with the tips of your fingers
- Inhale and exhale the fresh air
Spend at least 10 minutes warming up before your outdoor exercise activity.
Bench Dip
The bench dip works your shoulders, triceps, and core. This exercise helps with stability and balance in the core. Here’s how to do a bench dip;
Find a bench to sit on
- Place your hands, palms downward-facing, on either side of your hips
- Slide your butt forward while you support your body with your hands
- Now to bring your upper arms almost parallel to the ground level, bend your elbows
- Return to the starting position
- Keep your lower back as close to the bench as you can
- You can do 10 reps of this activity and increase gradually.
Pro-tip: Rest for 20 seconds before the next exercise.
Decline Push-Up
The decline push-up targets your shoulders, core, biceps, and triceps.
Here’s how to do it:
- Stand away from the bench
- Place your hands on the ground and your feet on the bench
- Walk your hands forward until they are aligned directly under your shoulders
- Your legs should remain extended away from your torso
- Lower your chest toward the ground
- Now push up
As this is a hard exercise to go about, you should start with 5 reps and then move on to 15 reps. It is also recommended that you do 5 rep circuits with 5 seconds of rest in between. You will have greater bursts of energy this way.
Side Step
This outdoor exercise targets your core, upper back, shoulders, and glutes. It is an easy-to-do exercise with simple steps.
Here is how you can go about the Side Step:
- Stand straight – this would be your starting position
- Your right side should be facing a step or a log
- Hold your arms out to your sides, matching the height of your shoulders with your palms facing forward
- Bend your elbows at 90 degrees
- Step up to the log or the step with your right foot while you bring your left knee and right elbow together in front of you; this should contract your abs
- Try bringing your knee up rather than bringing your elbow down
- Return to the starting position
- Turn to your left side facing the log or the step
- Hold your arms out to your sides, matching the height of your shoulders with your palms facing forward
- Bend your elbows at 90 degrees
- Step up to the log or the step with your left foot while you bring your right knee and left elbow together in front of you; this should contract your abs
- Try bringing your knee up rather than bringing your elbow down
- Return to the starting position
- Do 15 reps of this exercise for each side
Side Leap
This exercise turns your daily outdoor time into a purposeful utilization of time. Side leap targets your quads, calves, glutes, and thighs. Here are a few simple steps to do this outdoor exercise:
- Find a flat surface
- Stand straight and put your feet together
- Bend your knees and hop as far as you can to your left
- Try landing on the ball of your left foot
- Now without balancing with your right foot, bend your knees and hop as far as you can to the right
- Land on the ball of your right foot
- Keep balancing your weight on the ball of the foot where you hop
- Do about 4 reps in one go, 2 for each foot. You can improve gradually.
Take A Nice Walk
However cliche and easy it may sound, walking is a great outdoor exercise. If you are looking for an exercise to do outdoors that does not take much effort, well, this is it for you. Walking improves your aerobic metabolism and a brisk walk can improve your health a lot.
You need to remain consistent with taking brisk walks as only consistency will bring you the desired results.
As simple as it may sound, walking does have a technique. You can even turn your routine walk to the bus stop or the grocery store into a purposeful stride. Here’s how;
- Relax your neck, back, and shoulders
- Keep your head up
- Freely swing your arms and bend your elbows slightly
- Keep your back straight – don’t slouch
- Keep up with a smooth pace
FAQs
What exercise is most beneficial for adults?
The most beneficial exercise for adults encompasses a well-rounded fitness routine comprising aerobic activities like walking or cycling, which enhance cardiovascular health; strength training exercises such as weightlifting and bodyweight workouts, promoting muscle strength and metabolism; flexibility routines like yoga to improve suppleness and prevent injuries; balance exercises including tai chi to enhance stability and prevent falls, especially in older adults; and mind-body practices like meditation and yoga for overall mental and physical well-being.
How do outdoor activities improve your lifestyle?
Outdoor activities have a profound impact on lifestyle, providing numerous physical and mental health benefits. Engaging in activities such as walking, hiking, or cycling outdoors not only promotes physical fitness by improving cardiovascular health, muscle strength, and flexibility but also exposes individuals to natural sunlight, boosting vitamin D levels and enhancing mood.