When spring comes around and the weather gets warmer, it’s time to switch from the machine to the woods and the gym to outside running. Working out outside is not only more fun than working out inside, but it’s also good for your body and mind in many ways.
Sunshine raises your vitamin D levels, being in nature lowers your stress, and different types of scenery give your muscles new things to work on. You’ll also save money on gym memberships and enjoy the beauty of the season. These four workouts will get you moving outside and make the most of spring’s nice weather, whether you’re looking for a way to build strength, challenge your heart, or just relax.
1. Hang in the Park
Simple tools like monkey bars, benches, and pull-up bars can help adults build strength in their upper and lower bodies. Park playgrounds aren’t just for kids. Hanging from the bars for a while will help you get stronger in your grip and work your shoulders and back.
Next, do pull-ups or chin-ups, and if you need to, change things up with resistance bands. You can work out your chest, arms, and legs with uphill push-ups, tricep dips, and step-ups on a bench. You can even use swing sets to do exercises that work your core, like pushups with your feet up.
Being outside and breathing fresh air can make your workout feel more fun and less like work. The best part is that it’s free and can be changed to fit your needs. Whether you’re a beginner or a pro athlete, you can always find a way to improve your park workout.
2. Sprint in the Street
When you want a quick, intense workout that gets your heart rate up, street sprints are a great choice. Sprint bursts are a much better way to burn calories, build rapid power, and speed up your metabolism than steady-state exercise. Pick a private street that is quiet or a long path that doesn’t get much foot traffic.
Warm up with a jog and some dynamic stretches. Then, run hard for 20 to 30 seconds, and then take a minute to rest by walking. Depending on how fit you are, do this pattern six to ten times. You can add side shuffles, backward runs, or high knees between sprints to make the workout more interesting and difficult.
Sprinting also makes you mentally tougher because you have to push through pain to learn control and endurance. Plus, the uneven ground and real-life distractions that you won’t get on a machine help you improve your reactions and balance.
3. Run for the Hills
Hill running is a strong way to boost your workout that doesn’t get enough attention. It’s a great mix of cardio and strength training, and it works especially well for growing glute, hamstring, and leg muscles. Find a hill or rise in your area. It should be at least 100 meters long.
After a warm-up, walk or run up the hill while keeping your speed steady. Then, walk or jog back down to recover. Do it again in 20 to 30 minutes. Moving uphill makes the exercise harder, and moving downhill makes your stabilizer muscles stronger and improves your balance. It also takes a lot less stress off of your knees than running on flat ground.
The physical benefits aren’t the only reason to go up a hill. The mental pleasure of reaching the top is something that no machine incline can match. When you do this in a beautiful place, like a nature walk or an urban view, it makes your hard workout feel more relaxing and healing.
4. Bring Your Mat to a Park
In the spring, it’s nice to do yoga or work out with your own body outside. Taking your yoga mat to a quiet green area lets you enjoy nature while working on your strength, flexibility, and awareness. To warm up, do some sun salutations first. Then, do some active moves with your body, like lunges, squats, push-ups, and pushups.
Balance exercises like single-leg stands and warrior poses are better when you’re working out on grass or dirt, so make sure you do them there. Take a deep breath or do a guided meditation outside under a tree. Instead of the music playing in the background, you can listen to birds singing or leaves moving.
Practicing outside has been shown to lower stress chemicals and raise feelings of calm and clarity of mind. Changing the location of the workout from a classroom to a park makes it more enjoyable for both the body and the mind.
