Why you need to exercise outdoors

Harmony. Harmony of bodily, mental and spiritual activity. Isn't this the quintessence of happiness? Isn't this the state we are striving for? But for some reason, in the search for harmony between physical health, intellectual development and mental balance, often one or two of these three pillars slip away. How to put them together? One of the ways - on the surface - is to leave the four walls into the light of day, change the hall to a park, forest or beach, and conduct training in nature. And if your inner skeptic has not yet rolled his eyes, clicked his tongue and given up on this idea, offer him the arguments below.

How are outdoor sports healthier than indoor sports?

A small note: in this text we use the word “sport” not to denote professional sports training, but as a synonym for general physical training (GPP), moderate physical activity, and physical education.

Doctors and instructors involved in the preparation of Olympic champions noticed a pattern back in the 70s and 80s: during outdoor training near the sea or in the forest, their students showed better results, and the more they worked in the open air, the more resilient they became. Are you planning on tearing down the Olympic rings? Use this life hack anyway! After all, this observation was confirmed by scientists, explaining it by two main factors:

Oxygen. Aerobic activities require a lot of oxygen as it is the main source of energy. In simple words: the more fresh air, the more strength. That’s why in a closed, poorly ventilated room, and even with a lot of people, your “batteries” will run out faster than outside. But in the open air you can load your body longer and safer, thanks to which you become more resilient.
Good mood. It does not fall from the sky, although to some extent it does... Scientists have noticed: unity with nature, contemplation of a clear sky, dawn sun, bodies of water, being among trees and flowers in good weather, communicating with animals - all this increases the production of a whole cocktail of so-called “happiness” hormones and “good mood” neurotransmitters. In addition to a smile and a desire to train, their “chemistry” entails a lot of useful actions. For example, it increases the pain threshold - results improve painlessly and more effectively; It also increases resistance to stress - the hormone cortisol is produced less, the high concentration of which only interferes with physical and mental development.

Let's add another bonus - generous portions of vitamin D, which the sun provides. Just be prudent, do not overdo it in the summer sun; only reasonable portions of sunbathing are good for your health.

Thus, yoga and meditation classes, martial arts training and dance movements, sports games, fitness, swimming and any other sport - outside in good weather will always be more productive.

Jumping up with side lunges

Another combination consisting of several movements. First you have to lunge to the side, then squat a little and jump up on one leg. Repeat this exercise 10-15 times in each direction.

We hope that these exercises will make your workout more varied, dynamic and warm. After all, the onset of cold weather is not at all a reason to postpone classes at the gym or even stop them until spring.

How does outdoor sports help intellectual and spiritual development?

Let's face it: it's very weak if it's purely muscle pumping and nothing more. But! If you approach tasks consciously, you will notice that nature seems to have heard your intentions and is maximizing the achievement of harmony in all three of the above-mentioned areas.

When you train in the gym, for example, on a treadmill or practice yoga, taking a certain asana, you simply mechanically perform the task, you do not have to solve any problems or overcome the resistance of the environment. There is nothing wrong with this if the goal is to work up a sweat, lose weight or become stronger, more resilient, more flexible, etc.

Now transport yourself mentally, or better yet physically, to open locations. It could be a green city park with dense thickets of trees or on the banks of a river, maybe a suburban forest or a wheat field, or maybe an alpine meadow or a rocky massif... Let's take the same jog or do yoga. Immediately the workout gains volume!

On the one hand, you are filled with aesthetics, aromas, the chirping of birds, the quiet squelching of waves or even the sound of a waterfall (have you ever tried to meditate by a waterfall?!) - all this develops a sense of beauty, pacifies and calms, which is so much lacking in reinforced concrete boxes. On the other hand, thoughts begin to develop in unison with the planet, with life on Earth, you become more sensitive and aware, and perhaps you will catch an epiphany. The broader and more versatile our thoughts are, the more we see “from the other side,” the better we solve pressing issues. Moreover, what else will pump up the spiritual body so much as realizing oneself as a part of nature, part of the universe, a simultaneous feeling of transience and eternity...
The “thinking mind” is also involved, because the constantly changing landscape stimulates the brain. Plus, you are faced with a lot of problems that immediately need to be solved: which path to take, how to find the best place, get around an obstacle, use a tree, log, puddle or cones in training... At first glance, these may seem like trivial tasks, but everything they also include analytical thinking. What information does the brain process and analyze on a treadmill or on a mat in the gym?
The muscles don’t “walk” either. Your body is forced to adapt to changes in terrain, step over something, jump over something, maintain balance somewhere, group, dodge branches, cobwebs - these little things involve many more muscle groups, pumping up coordination, attention and other skills. At the same time, you try not just to cross the terrain, but consciously - so as not to cause damage to plants and animals.

You will also notice how your sensory perception is enhanced by contact with natural “simulators”. Yes, yes, after all, nothing prevents you from doing fitness in nature: doing pull-ups on a branch, using stones instead of dumbbells, clinging to a trunk, pumping up your abs, developing stretches while sitting on the warm sand... but what is it worth to jog on sand or snow?! What about physical education in the water? Just try it!

Proper breathing during exercise in cold weather

Any physical activity should be carried out with proper breathing. It must not be knocked down or the desired rhythm disturbed. Otherwise, the efforts made will be ineffective. For outdoor activities in the cold season, this rule is especially relevant. When you exercise, you can only inhale through your nose. But you can make a way out with your mouth. If you cannot follow this rule, then it is better to stop or change the rhythm.

To avoid overcooling the upper respiratory tract, you can use a scarf or an additional mask. However, you cannot change your breathing mode.

If you suddenly feel short of breath, pain in your side or other unpleasant sensations, it is better to stop and do a short warm-up, light jogging in place or jumping. After your breathing has become even, you can continue exercising, only at a more gentle pace.

How to pull yourself together and start training

First and foremost – don’t complicate things!

“Oh, this needs to happen 3 times a week for 2 hours - I don’t have that much time.” “Well, we need to rebuild our diet - there’s no time for that now,” “Well, we need to maintain regularity, but I’m so unorganized,” “Oh, I need to buy special comfortable clothes and a bunch of devices - there’s no money for them now " Discard such thoughts. Those who want, look for opportunities; those who don’t want, look for reasons. Yes, of course, it’s better to do everything as correctly as possible. But it’s even better to devote at least half an hour a day or two to evening or morning training in nature than to do nothing at all and whine about the lack of time.

Speaking of time and “right.” Exercising outside is more beneficial during daylight hours. And although in the summer you don’t want to leave the air conditioner before 9 pm, you shouldn’t carry heavy loads into the morning. According to the recommendations of chronobiologists who study human biorhythms, the most favorable time for the body for sports is the second half of the day, namely from 14 to 18 hours (alas, the hormonal system does not care that this is the height of working hours). What if you cannot leave work during these hours? It’s very simple: in the mornings and evenings on weekdays, do light physical exercise, or hour-long walks, light cycling, kayaking, but plan exhausting exercise for the afternoon on weekends.

Another practical point: if there is no coach and group, how to choose the place and exercises yourself. First of all, fitness in nature should be enjoyable in order to achieve harmonious functioning of muscles and brain. Therefore, choose the locations that you like:

for training on weekdays, look within the city for green areas secluded from people and cars (remember, you need more oxygen) - parks, embankments, beaches, ravines, inactive quarries, etc.
There is no need to take a break on weekends or during vacations. On the contrary, it is better to increase the intensity of your activities, especially if you are relaxing in the forest, in the mountains or by the sea.

Regarding the choice of exercises:

If you do yoga, dance, martial arts, or just go to the gym, you can practice on your own what your sensei gives you in group classes.
Ask a trainer (yours or any other from the field of interest) for an individual program for independent training in nature.
Select the set of exercises you are interested in on the Internet. Here it is important to pay attention to the qualifications of the instructor and understand how adequate the exercises he recommends are, because there are many amateurs on the Internet. Follow the main stages: first warm-up from small joints to large ones (i.e. from fingers and toes to hip joints, body tilts.), then strength loads and finally stretching, especially those parts that were most tense.

If, due to age, excess weight, health problems, or simply feeling unwell, you cannot train at full strength - no problem! Even a regular walk for at least half an hour to an hour in a row, without rest (slow down instead of taking a break) across rough terrain among eye-catching locations, has a strengthening, healing and developing effect. If it’s very easy, but you can’t devote more time, take fitness weights for your legs and/or arms, but not a backpack with weights, otherwise you’ll slouch and put a lot of stress on your knees!

Complete your promenade with sunrise or sunset viewing, insect, bird, water or plant watching. By the way, this can be done by also taking yogic asanas: Siddhasana (sitting cross-legged), Vrikshasana (standing on one leg), Urdhva Mukha Svanasana (lying on your stomach, raising yourself, supporting your body with your hands), Shavasana (lying on your back) and other.

Motivational tips on how to start exercising outdoors

Overcoming laziness, making changes to the usual rhythm of life, getting out of your comfort zone - do you think it’s hard? Nonsense! It just seems that way. The main thing is to take the first step. And here’s what can help you step over the illusory barriers:

Find organized yoga or fitness groups in nature in your city, or clubs that engage in team sports on the street - join them. A subscription, a strict and regular schedule, supervision by a manager - all this motivates, disciplines, and adds drive.
Organize your own company, it’s more fun and there’s less temptation to be lazy.
If you decide to play sports in nature alone, consider motivation and gradual encouragement/praise for yourself. For example, keep a diary of results and well-being - the best motivator on days “you don’t feel like doing anything.” Or compete with yourself yesterday: so that the effectiveness of each approach is one step higher than the previous one. Just please keep reasonable boundaries!
Use social media. Announce to your friends-subscribers that you have decided to start, tell them how, where, in what format and promise to promptly report (for example, a video in stories) - encouraging comments and likes also motivate. “Hard” option: invite subscribers to follow your reports, and if one of them is the first to notice and write that the workout was missed, you will owe him, for example, 5 kg of raspberries or something like that. If you miss it due to weather, do the physical training at home - it’s better than missing it.
Plan to participate in a competition, competition or sports festival and prepare for it. Moreover, every year in different cities competitions are held for everyone (and not professional athletes) - half marathons, swims, bicycle races, workout competitions, bouldering, triathlon-type relay races, “Race Nation” or “Dyka Gonka”, dance and hand-to-hand competitions tournaments... It doesn’t matter that you’re not a pro – the main thing is participation!
Get a dog and train by walking it according to the tips listed above - move for at least half an hour to an hour without stopping, etc.
Listen to music, audiobooks, lectures, or podcasts while studying. This point somewhat contradicts the main goal of outdoor sports, because it is better to focus your inner gaze on the “here and now” - that is, on physical training, healing and harmonization.
Advice for fashionistas Dress beautifully - so that you would furiously want to run in sportswear and show everyone how good you look. This is more of a joke, but for starters, you can take some truth from it.

Finally, let me remind you of the common truth Mens sana in corpore sano (a healthy mind in a healthy body) and share my observations: freedom and inspiration are important for a good workout. Get inspired and inspire others!

Jumping rope

Probably everyone had a jump rope in childhood and often jumped with it, but did not attach much importance to it. Now, after some time, it's time to give her a second chance! Jumping rope is an excellent cardio workout. If you do them at the right frequency, you can say goodbye to your calories. Therefore, if you want to train outdoors, be sure to always take a jump rope with you!

To begin with, if this is your first time doing this kind of training, do 40 jumps in three sets. When you feel that you are not getting tired, you can gradually increase the load.

The benefits of street training, what they develop and give

Any time of the year is suitable for playing sports, because for those who want to be healthy, it doesn’t matter what the temperature outside the window is. Exercising outdoors in winter can be associated with some inconveniences, although true fans of a healthy lifestyle are not at all afraid of this. However, with the onset of spring and the arrival of warmer weather, people want to spend more and more time outdoors. Therefore, gyms are emptying, and athletes are increasingly heading to where the fresh breeze blows.

The benefits of outdoor activities

Whatever sport you choose, it will be useful by default, especially when you are supposed to practice it on the street. Few people in the warm season have the desire to go to a stuffy room, where even powerful air conditioners cannot cope with the stale air and the “aroma” of sweaty bodies. The main thing is to decide what type of fitness suits you most, draw up a plan and program, and then strictly follow them. Then you can get a lot of benefits.

Intense cardio exercises not only have a general strengthening effect. They effectively train the heart and also maintain vascular tone.
Exercising outside will allow you to actively obtain vitamin D from ultraviolet radiation. Usually, in the female and even in the male body, there is an acute shortage of it after the winter period.
In the fresh air during training, the body is saturated with oxygen. This boosts metabolism and significantly improves performance.
In the warm season, outdoor exercises for weight loss become very effective. Due to accelerated metabolism, the body stops accumulating lipids, but, on the contrary, begins to rapidly part with them.

In addition, it is believed that such outdoor activities can bring peace of mind, harmony, and also give a charge of positive energy for new achievements.

Necessary equipment

Among the advice to beginners, you can often hear that it is not at all necessary to buy expensive sportswear or equipment. This is an absolutely true statement, especially when it comes to outdoor athletics. However, get high-quality shoes, as well as clothes that do not restrict movement, do not absorb sweat, retain the smell, are easy to wash, and remain in decent condition after repeated spinning in the machine.

All sports equipment can be found right on the street. Now almost every yard has horizontal bars or even special exercise complexes. But even if there are none in direct reach, you can choose a type of activity that does not require any additional equipment. If you wish, you can grab dumbbells, an expander, elastic bands, a ball, and anything else from home that can be easily transported in your hands.

It doesn’t hurt to get a small bottle of water, and you can read how to drink it in one of the articles on our website.