Top 7 Reasons Why Outdoor Fitness is Best for You
Physical fitness can be a polarizing topic. Everybody agrees fitness is essential, with such varied benefits as improving academic performance to lowering the risk of coronary heart disease and even some cancers. But while pretty much everyone agrees a sedentary lifestyle is harmful, the “best” way to go about achieving fitness varies depending on who you’re talking to.
Many fitness enthusiasts choose to workout indoors for the comfort and convenience. But is it the most optimal environment for exercise? Is there any difference at all between exercising indoors and outdoors? Will choosing one over the other affect workout quality, mental health, and physical health?
According to many studies and research, yes, where you exercise can have an effect. In this case, outdoor workouts seem to have an edge, increasing the benefits of exercise exponentially. Here are the reasons why.
Vis Medicatrix Naturae – The Healing Power of Nature
Outdoor fitness combines two health-enhancing activities – moving the body and going outdoors. But how exactly does it benefit you?
1. Vitamin D
Vitamin D is essential for keeping bones, teeth and muscles in good health. It also helps in regulating calcium and phosphate in the body.
What’s the best source of this vitamin? The sun. And how do you get sun exposure? By going outside, of course. So, one great perk of an outdoor workout is getting all the vitamin D your body needs, for free!
2. Decrease Levels of Cortisol
Famous biologist, Sir John Arthur Thomson contends that a “nature-based” environment, like forests and parks, extends into the field of mental health and vitality. This was validated in one small study comparing cortisol levels after indoor and outdoor exercise.
Cortisol, the so-called stress hormone, was lower in people who worked out outside versus those that did inside.
3. Better Mental Wellbeing
Exercising in natural environments was also shown to have revitalizing effects. People that participated in the study reported feeling happier and more satisfied after an outdoor workout session. In general, the activity was linked to:
· Positive engagement
· Decreased tension
· Decreased confusion
· Decreased anger
· Decreased feeling of depression
The same people also said they are willing to repeat the activity at a later date.
4. Improve Self-Esteem
Being near greenery and water has a positive effect on self-esteem. But a study conducted by a team from the University of Essex found out that any outdoor location will actually do. In fact, even as little as 5 minutes of outdoor activity can boost confidence and morale.
5. More Energy
According to research, runners tend to flex their ankles more when outside compared to treadmill running. This means they’re using more energy and, hence, burning more calories outdoors. The same is true for cyclists.
People who exercise outside were also found to have spent an average of half an hour longer exercising compared to their indoor-loving counterparts.
6. Improve Sleep Quality
General physical inactivity can leave a person vulnerable to sleep apnea and other sleep disorders. Regular exercise, on the other hand, helps with sleep efficiency and sleep duration. This effect is bolstered when working out in the open.
Fresh air can help with breathing problems. Coupled with a boost in positive emotions, it makes for a more restful night’s sleep.
7. Reduce Obesity Risk
Outdoor exercise may help protect from hypovitaminosis D, or a deficiency in Vitamin D, which in turn is associated with obesity. Studies show obese individuals have lower levels of the serum 25-hydroxyvitamin D (25(OH)D). Thus, outdoor exercise is recommended as it will help protect against obesity and provide functional and metabolic benefits.
A study made at the University of Wisconsin-La Crosse also determined that people who raced in the countryside exercised 12% harder because they were distracted. This resulted in 10% more calories burned. So not only does outdoor activity help reduce obesity risk, it also aids in weight loss.
On top of all the listed benefits, outdoor exercise has the advantage of being easily accessible and low-cost, with many trainers opting to use local parks and low-traffic streets for sessions. What are your options when it comes to outdoor fitness?
Some Types of Outdoor Fitness Classes
Why spend so many hours cooped up inside the gym when there are so many awesome social alternatives?
1. Aerobic Classes
Aerobic sessions help to improve cardiovascular fitness and flexibility. It’s also a great option for beginners. Some classes will also include outdoor gym equipment to add strength-building exercises.
2. Circuit Training
With a different environment compared to a gym, outdoor workouts have the advantage of more open terrain. This allows for more varied, circuit-style interval training. This means participants can focus on agility training that’s a little bit more difficult to achieve in a closed room.
3. Boot Camp
Boot camp-style workouts have gotten more popular in recent years. Inspired by the military where recruits undergo gruelling workouts, boot camp workouts put together intense exercises to build strength and endurance. The end goal is to get the body into top, fighting-fit shape.
Boot camps work every muscle group and mostly do not require a lot of equipment. It’s good for beginners and advanced exercisers alike.
Of course, not everything is roses when it comes to outdoor fitness. Here are a few things to take into consideration when exercising outside.
· Being outside means being exposed to the elements.
This means needing to be prepared for a slew of conditions Mother Nature may throw at you, including extreme heat, snow, rain and strong winds. Be careful to wear the correct clothes and use sunscreen (even during cloudy days!)
Dehydration is always a risk in the summer months. Keep an eye out for symptoms of overheating like nausea, cramping and palpitations. During winter, make sure you layer waterproof and breathable gear.
· If you don’t like sweating, it’s not for you.
Being exposed to the sun means you sweat more than you would inside a temperature-controlled gym environment. If sweat turns you off, then outdoor fitness may not be your best bet.
· It doesn’t come with lower injury risk.
Exercise is exercise wherever you do it. That means that preparation is needed. Just like any activity, proper warm up and cool-down techniques are needed to ensure you limit injury risk.
Warm-up by doing light stretching activities, using the same muscles that you would in actual workout sessions. Or, if you’re pressed for time, try using devices that do the same, like a massage gun.
Massage has many proven benefits, including increasing flexibility, reducing soreness and increasing feel-good hormones dopamine and serotonin. Using a device like a massage gun means you don’t even have to spend cash to get someone else to do the massage for you, and you get the same benefits in as little as a 10-minute session.
Australia has many nature parks even within cities so outdoor workouts can be done even within spitting distance of offices.
· It’s not recommended in the evenings.
Besides the obvious (it’s dark, duh), intense exercise raises body temperature and stimulates the nervous system. This can make it difficult to sleep.
It’s generally advised to exercise in the morning when energy is higher and the air is cleaner. The temperature is also lower in the early hours of the day. If you really must work out at night, do it at least 3 hours before your bedtime. And try incorporating a light massage into your routine.
Massage has been shown to have a relaxing effect. Even using a massage gun can mimic the effects of a massage done by a masseuse. It not only helps you come down from an exercise high, but it’s also perfect for muscle recovery.
Exercising is beneficial to health. Doing it outside is even better. But as always, check with your doctor before embarking on any new fitness routine. Do your research and find the class that fits your needs and your goals.