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When you hear the word “workout,” does it make you picture treadmills, dumbbells, or aerobics classes inside a gym? Does it feel like another chore on a long to-do list? If so, then try to picture your workouts as outdoor activities to enjoy in the sun instead.
You can get the same health benefits when you enjoy fun outdoor activities as you do with indoor workouts. Exercising outdoors can help you get some vitamin D and fresh air and have more energy.1
These 9 recreational activities can show you how to break a sweat outside.
Play a team sport
If you’re looking for things to do outside, grab friends or family members and get a game going. You can also look for a group in your area that plays team sports for fun. Outdoor sports like softball, volleyball, basketball, soccer, or pickleball are popular options. Track and field activities like racewalking, long-distance running, and even a friendly relay race are fun too. You’ll also be getting your heart rate up, which can lead to a stronger, healthier heart and a longer life.
Safety tip: Before exercising outside, protect your skin by wearing sunscreen.
Go on a scavenger hunt
While kids love scavenger hunts that keep them moving, they also serve as a great outdoor team-building activity for adults. It’s exercise that doesn’t feel like exercise. You can download outdoor scavenger hunt apps on your smartphone to take with you. And while you’re on the go, consider using an activity tracker to count your steps. Taking more daily steps gives you energy and improves your mood and quality of sleep.2
Sign up for a fun run or some racewalking
You don’t need to train like a pro athlete to start running. All you need is a good pair of running shoes to help prevent injuries. Themed races and 5K running events are very popular. Some races include inflatable obstacles, bubbles, getting covered in colored powders, and more. Others have live music and food trucks. Some events even take place in amusement parks. You’ll have a blast, but you’ll also break a sweat while giving your heart a healthy workout. Don’t feel like running? Consider a fun racewalking event instead.
Safety tip: Even if you’re doing a fun run, make sure you avoid these common running mistakes.
Explore a new place
There’s a reason people often say they need a vacation from their vacation. Visiting a new city or a foreign country can be a lot of work — and provide a decent cardio workout. You might spend hours walking through museums, historic sites, or crowded markets. But you don’t have to wait for a big vacation to do this. Instead, you can still explore somewhere new that’s close to home. Plan to walk through a different neighborhood or go for a run in that nice park you always drive past.
Make a splash
Swimming can be a good low-impact aerobic workout that takes pressure off your joints. You don’t have to be an expert swimmer to try out different strokes. If you’re a beginner, a little instruction and practice can get you up to speed. Try freestyle, backstroke, breaststroke, sidestroke, or even the butterfly stroke. Want a bigger challenge? Consider water sports like surfing, kayaking, canoeing, or paddleboarding. They’re all great ways to build muscle strength.
Safety tip: Whenever possible, make sure there’s a lifeguard on duty or go with a buddy. You’ll also want to wear the appropriate safety gear — like a life jacket or rash guard.
Take a walk or hike with friends
Time passes quickly when you’re doing outdoor activities like walking or hiking with friends. You’ll be so busy talking with your friends and enjoying the scenery that you won’t notice you climbed a mountain or looped the block 10 times. And with every step, you’ll be strengthening your heart, lungs, muscles, and bones. Learn more about the health benefits of walking.
Spend time in the garden
Gardening is an all-around healthy activity. You can work up a nice sweat while you pull weeds or dig in the soil. Just remember to be mindful of your posture while doing repetitive tasks like weeding to avoid injury. If you decide to grow fruits, vegetables, or herbs, you’ll get the added benefit and healthy bounty of fresh produce.
Practice tai chi or yoga
Tai chi and practicing yoga are low-impact workouts that are perfect for the outdoors. You may even find local groups that practice together in the park or at the beach. With each movement, you’ll work on improving your balance, strength, and coordination. Tai chi and yoga can also encourage you to be mindful in the present moment while enjoying your surroundings.
Take a spin
Grab your bike, dust off your skates, and get rolling. Bicycling and roller skating are terrific low-impact activities. They also get your heart pumping and can improve your overall well-being. Whether you’re cruising on a trail in the woods or skating on the boardwalk at the beach, it’s rewarding to feel the rush of a warm breeze as you glide.
Safety tip: Remember to always wear a helmet. When riding at night, wear reflective gear and a light.
For more tips and resources for staying healthy, explore our healthy living articles.