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What do you think of when you hear the word "workout"? Do you picture treadmills, dumbbells, or aerobics classes inside a gym? Do you imagine another chore on a growing to-do list? If so, why not picture your workout as a fun outdoor activity in the sunshine instead?
In fact, you can get the same health benefits when you enjoy a physical activity outside as with an indoor workout. Exercising outdoors can help you get some vitamin D and fresh air and enjoy a greater sense of vitality.1
So, now’s the time to take your fitness routine into the great outdoors. Here are 9 ways to break a sweat outside:
Play a team sport
Grab friends or family members and get a game going, or find a pickup game. Competitive sports like softball, volleyball, basketball, soccer, or pickleball are popular options. And track and field activities like racewalking, long-distance running, and even a friendly relay race can be fun. Especially if you do them with people you know. You’ll also be getting your heart rate up, which can lead to a stronger, healthier heart and a longer life.
Depending on where you live, you might also be able to join an adult softball, pickleball, dodgeball, or beach volleyball league.
Go on a scavenger hunt
Going on a scavenger hunt is a great way to explore your surroundings while working up a sweat. There are outdoor scavenger hunt apps you can download on your smartphone to take with you. And while you’re on the go, consider using an activity tracker to count your steps. In general, the closer you get to 10,000 steps a day, the greater the health benefits.2
Safety tip: Before exercising outside, be sure to wear the appropriate sun protection.
Sign up for a fun run or some racewalking
To start running, you don’t need to train for a marathon or prepare like an elite track and field athlete. Themed races and 5K running events are popular these days. Some races include inflatable obstacles, bubbles, getting covered in colored powders, and more. Others have live music and food trucks or take you through your favorite amusement park. 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 destination
There’s a reason people often say they need a vacation from their vacation. Exploring a new destination 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 rather than wait for your next big vacation, try exploring something new closer to home. Plan to walk through a different neighborhood or go for a run in a 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 elite or professional swimmer to try out different strokes. If you’re a beginner, a little instruction and practice can get you up to speed. Try the freestyle, backstroke, breaststroke, sidestroke, or even the butterfly stroke. Looking for more of a challenge? Consider water sports like surfing, kayaking, canoeing, and 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 walking or hiking outside with friends. You’ll be so focused on 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. Depending on the level of effort you put in, you can work up a nice sweat while pulling weeds or tilling soil. Plus, if you decide to grow fruits, vegetables, or herbs, you’ll get the added benefit of fresh produce.
Practice tai chi or yoga
Tai chi and 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 also encourage us to focus on being in the present moment and enjoying our surroundings.
Take a spin
Grab your bike, dust off your skates, or hop on a scooter and get rolling. Bicycling is a great low-impact activity. It also gets your heart pumping and can improve your overall well-being. Whether you’re cruising on a trail in the woods or a bike path at the beach, it’s so 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.