See the benefits of outdoor training and learn about the best exercises to do outside the gym.
Sports such as running, cycling and hiking are great options for outdoor workouts, but you can also adapt the exercises you do indoors so that they can be performed in contact with nature.
After all, exposure to the sun and fresh air can revitalize your athletic routine, making these moments much more interesting and enjoyable.
And by combining different types of activities and exploring new environments, you not only improve your physical condition, but also your mental health, as being in the midst of nature is an excellent way to relieve stress and increase your energy.
So put on your best look, fill up your water bottle and read on to find out which are the best exercises for training outdoors, the reasons for adopting this practice and the benefits it can provide.
Why train outdoors?
Training outside or in a park is not only an alternative to crowded gyms with no variation in environment, but also a way of encouraging new standards for your physical and mental health.
Contact with nature: exposure to the natural environment reduces stress and improves mood.
Variety and fun: exercising outdoors offers more variety of movements and terrain, making the workout more dynamic.
Exposure to the sun: sunlight helps produce vitamin D, which is essential for bone and immune health.
Fresh air: breathing fresh air can increase your lung capacity and improve blood oxygenation.
Not to mention the social factor! Training in parks and public spaces can be a great opportunity to meet new people and make friends who share the same interests, meaning it’s not just a physical exercise, but also an enriching social experience.
And the advantages don’t stop there!
Proven benefits of outdoor activity
The benefits of exercising outdoors go far beyond the physical: mental health is also significantly improved! Studies show that exercising outdoors can increase levels of serotonin and endorphins, hormones responsible for well-being.
This is because the combination of physical activity and exposure to the sun provides a natural boost of energy.
For those who are always stressed, the bonus comes in the fact that the natural environment has a calming effect, helping to reduce anxiety and stress, as well as improving mental clarity and concentration, according to the scientific journal Journal of Sports Science & Medicine.
Another great benefit is the variety of activity options you can explore. From jogging and walking in parks to team sports on open courts, the diversity of exercises available outdoors can make your physical activity routine more interesting and motivating.
How about checking out some of the options right now?
13 best exercises to do outdoors
Running or walking, squats, push-ups, burpees, sit-ups, jumping jacks, planks and obstacle climbs are some of the best options for exercising outdoors, and the best part is that they can be done by different fitness levels.
- Running or walking
The choice between the two options will depend on the level of your cardiorespiratory fitness, but in general, both running and walking are excellent for improving cardiovascular endurance and burning calories.
These simple exercises can be done almost anywhere, but are especially enjoyable in parks, trails and green areas, where nature provides a more relaxing and motivating environment.
- Squats
The most diverse types of squats are essential for strengthening the legs and glutes, as well as improving core stability.
These exercises can be done anywhere, using only your body weight – as in a calisthenics workout – but a park bench or a flat surface can make them easier to perform. Perform sets of 15 to 20 repetitions, maintaining correct posture to avoid injury.
- Push-ups
There’s nothing like a good push-up to work your chest, shoulders and triceps, even better when they’re done outside! To do this, find a flat surface, such as the floor of a park or a lawn, and perform sets of 10 to 15 repetitions.
The exercise can be adapted to increase or decrease the difficulty, making it accessible to all levels of fitness, just make sure your hands are aligned with the lateral lines of your shoulders to avoid injury during execution.
- Burpees
The much-feared burpees are a complete exercise combining strength and cardio, ideal for outdoor workouts, mainly because they work several muscle groups and are excellent for improving cardiovascular capacity and explosive strength.
Do sets of 10 repetitions, increasing as you gain endurance.
- Abs on grass
Abdominal crunches on grass, especially the supra – the more traditional one – and the infra – focusing on the lower abdomen – are perfect for working the entire core while enjoying the outdoors, and the softness of the grass provides a comfortable surface for training while allowing you to enjoy the natural environment.
Start with sets of 15 to 20 crunches to strengthen the muscles in this area.
- Jumping jacks
To warm up – as they help raise the heart rate quickly, preparing the body for more intense activities – or even to serve as cardio, jumping jacks are simple but effective and can be done in any outdoor space.
Do sets of 30 seconds, gradually increasing the duration.
- Plank
The plank is perfect for strengthening the core and improving posture. In addition, this option, unlike the others you’ve seen so far, is static and will require more resistance than anything else.
Hold the position for 30 to 60 seconds, repeating it three to five times.
- Climbing obstacles
Whether it’s stairs, benches or any other obstacle you come across on the street, the up-and-down movement is excellent for working the legs and glutes, as well as providing a good cardio workout.
This simple and effective exercise helps tone the muscles in your legs and glutes while improving your cardiovascular endurance.
- Dips
Lunges are an excellent way to strengthen the quadriceps, glutes and calves. They can be done anywhere with enough space to step forward, so no excuses, you can even do them on the sidewalk in front of your house!
Do sets of 12 to 15 repetitions for each leg, keeping your torso upright and your knees aligned to ensure correct execution.
- Calf raises
Have you ever heard that the calves are the second heart of the body? That’s right, this region is responsible for “pumping” a large part of the blood to the rest of the body, so it’s essential that you keep your calves toned at all times, and the calf raise is a great exercise to achieve this.
Find an elevated surface, such as a curb or steps in a park, and place your toes on the edge, lifting your heels and keeping the movement controlled and focused.
Do sets of 15 to 20 repetitions, feeling the stretch on the way down and the contraction on the way up.
- Bench jumps
Bench jumps are great for improving explosive leg strength and coordination, ideal for those looking for a more dynamic and challenging workout.
Find a bench or a stable elevated surface in a park and do a series of 10 to 15 jumps. Remember to land softly with your knees slightly bent to absorb the impact and avoid injury.
- Mountain climber
Also known as mountain climbers, mountain climbers combine cardio training with muscle strengthening.
Find a flat surface, such as a lawn or sidewalk, and get into a plank position, bringing your knees alternately towards your chest at a fast pace for 30 to 60 seconds.
This exercise works the core, shoulders and legs, as well as raising the heart rate quickly.
- Inverted rowing
If you want to work your back and biceps, the inverted row is an excellent option. You can even take advantage of those gyms dotted around parks, especially as you’ll need a low horizontal bar.
Position yourself under the bar, holding it with your hands shoulder-width apart and pull your body towards the bar, keeping your torso straight. Perform sets of 10 to 12 repetitions, adjusting the difficulty as necessary, and enjoy the outdoors while strengthening your upper body.
Conclusion
Getting out of the routine, diversifying and still having contact with nature is an excellent way to get a taste for exercise. Take advantage of the benefits of outdoor training and get to know functional training too.
