Inside Looking Out ~ 8 Great Outdoor Workouts
- Samantha Nicole
- Jun 12, 2020
- 13 min read
When I first started a fitness regime I knew absolutely nothing other than how to boost up the intensity on a treadmill. Around that same time, I started reaching at-home exercises and activities that I could do outside. The thought of going into a gym was more than exciting and thinking about the cliché “bodybuilders” near the weight area was highly intimidating. It was easy for me to pick times to go when not that many people were around – I was self-conscious and had low-confidence.
Even though I was semi-athletic throughout school I had never took the initiative to exercise on my own. Aside from the occasional YouTube Videos that I would watch of lower body at home routines. When I would run around campus at my university, I would wear five-pound ankle weights to step up the intensity. It felt so great to feel the warm breeze hit against my forehead and wipe away the beaded sweat piling over my skin.
Good things come to those who sweat.
When I finally gained the courage to step into a gym I stuck right to the cardio equipment and steered clear of my planned routine. It did not take long before the boredom overcame me and I got tired of watching the same cars and same people come in or go, day-in and day-out. I gained enough confidence to go to a personal trainer who would be able to guide me and support my lack of knowledge when it came to exercise. After a few months and watching the beautiful summer pass me by I knew that working out inside just was not going to cut it anymore.
I missed using the outdoors as my form of medicine and the only way for me to get back to it meant that I had to find activities outside that were like inside fitness activities. I came up with a few of my favorite things to do that would give me the same satisfaction and hit the right fitness need that I would be looking for – cardio, strength, muscle growth, and endurance. So, I had to think outside the box and imagine what exercise would look like if a gym was not existent. Oddly enough, COVID-19 brought that to life a lot sooner that I was expecting.
Witness the Fitness
For some of us, going to the gym may be a tough relationship, “it’s complicated”, and you may think of it as a chore when thinking about the things activities it consists of like running, swimming, cycling, group fitness classes, or weights. There is a lot more to it than just throwing yourself into a spin-class or joining in a small group training program. For many, physical activity is that daily dose of vitamin E-xercise. And for others they may do it because of well – health, weight-loss, disease prevention, mental clarity, emotional stability, etc. Thinking of all the fun things that working out can be is the best part, it does not have to be a grueling, stressful, or anxiety ridden.
I am going to provide you with 8 great activities that are interchangeable whether you are indoors or outdoors:
Here I will break down simple activities that will help to keep you active no matter what the weather!
Do you ever feel like there is no other way out than through?
Your body can withstand almost anything. It is the mind that has to be convinced.
1. Yoga to Stand Up Paddle Board
No matter your needs or abilities, more than likely, there is a yoga style out there waiting for
you. From gentle stretches to a stand-up paddleboard you can find ways to apply the same principles on a mat or on a board. Water yoga can be one of the most relaxing forms of yoga with “water beneath the board, the warmth of the sun’s rays above, the caress of the cooling breeze on your skin, birds navigating the sky and the brilliant colors of nature surrounding you” – Christine Malmborg, a Paddle Yoga instructor in Colorado.
Yoga on water works the core muscles and does not require many tools. All that you need is a good-sized board and a paddle! With this exercise, you are using water as an entirely new element to fundamentals of standard yoga practices. You may find yourself encountering a deep spiritual connection to yourself, standing on water, controlling you balance, breathing cautiously, and mental awareness.
Being near the water is known to recreate the feeling of serenity as it reduces stress, brings peace, and makes us happier and healthier. Stand up paddle boarding (SUP) is one of yoga’s more challenging styles as you are balancing your entire body weight in one realm while testing your patience.
How to start: choosing the right environment is an important component to look out for as your surroundings will either make or break your experience. Be sure to find an area with flat surfaces, an area with a calm and peaceful environment is ideal for concentration, but also avoiding complete isolation in case of emergency. Mastering this skill is not just for hobbyists, but for those who make it a way of living. Which by doing so means having the right equipment, start by choosing a good paddle board for yoga. You want to begin by centering yourself on the board and gently getting to your knees where you will use your core muscles to stabilize while doing a few strokes until you feel comfortable enough to stand up on your own.
2. Stair Climber to Hiking
Whatever the weather you can never go wrong with stair climbing, inside or outdoors. If you
are looking to burn some additional calories from that weekend cheat-meal, then this is a great alternative for you – go from walking up stairs to hiking. One of the greatest rewards is the impact that it has on health. The tremendous benefits that comes with all levels of hiking are outstanding. Almost too well, that it would be shocking to not incorporate this into your workout.
Particularly walking up and down hills is a great source of cardio and will help improve your endurance. Some people may find it uncomfortable or challenging, but it is a huge component to improving overall body strength and developing your core muscles.
Some of the physical health benefits include:
Boost Energy
Build bone density
Control weight, blood pressure, and blood sugar
Improve balance
Hiking is an activity that you can invite friends or family to do with you since it is great for getting that boost of Vitamin C while you are surrounding yourself in nature. Unlike the stair climber inside, the natural groves of the path allow for decline and incline more frequently. This can lead to weight-loss and improvements in upper respiratory functions. Not only is it good to walk up hill, but it is more challenging for someone to control gravity by using the right muscles in their calves, feet, and ankle joints.
How to start: you will get more out of your hiking with these fitness-boosting strategies like picking a short, local trail if you are just starting out. It is easy to forget that you must turn around and go the same distance it took you to get where you are. No need for a national park or forest to get started. Heading for the hills is going to help you increase your endurance and burn more calories. Lets not forget – there is up to a 40% increase in calories burned while increasing incline 5 % - 10% - according to Miller Wright, director for national trail keeping. Once you are ready to step it up, pack up the water, snacks, bring a buddy, and a GPS so that you do not get turned around, and enjoy!
3. Indoor Cycle Class to Mountain Biking
All those times you’ve starred outside the window of your stationary cycle and now is your
time. Instead of staying stationary try something a little more... traditional? When you think about swapping out your cycle for a mountain bike it may be nerve-wracking and terrifying all at the same time! Every mountain biker is going to remember their first experience: you are sitting on a bicycle, which makes sense, but you are also riding over rocks, streams, mud, and other types of terrain. That makes no sense at all.
Many people look to outdoor cycling to stay interactive and more social because as you know, being a chatty Gabby inside a cycle studio is frowned upon. Mountain biking is encouraging and highly enjoyable, something that you can do with your significant other, family, friends, or a neighbor. Although you have built up that lower body strength from cycling indoors that is going to carry over onto the mountain bike where you will be able to actively engage in using more muscles to help you navigate your way through the obstacle.
You are constantly engaging your core and calve muscles in relation to glutes, quadriceps, and hamstrings. You will develop reactive skills on the course along from maneuvering around them to boost your agility. There are several health benefits to mountain biking like boosting your mental health and physical health, alongside preventing chronic health conditions.
How to start: finding the right bike is one of the first steps, preventing discomfort from not having the right equipment can make for a long ride. Having the right wheels and shoes will also play a big part in your experience. Once you find a comfortable place for your bum and feet, find a buddy partner. Someone who manage through that tough terrain and keep up with you at the same level and is familiar with the area. Watch where you are going, set the gears – most bikes allow you to adjust the difficulty, which can be a great addition for making your ride more challenging or less endurance. Remember, look where you want to go! The last thing you want is to go into that lake that you are seamlessly glazing over. Pack up your helmet, gloves, water and an emergency kit.
4. Treadmill to HIIT
One of the top fitness trends for 2019 is high-intensity interval training based on a survey
conducted by the American College of Sports Medicine (ACSM). Running and sprinting are two completely different styles of cardio exercise and sometimes it can get boring. If you want to burn the most amount of fat in a short period, then this activity is for you. Instead of sprinting on a treadmill try this short burst of HIIT training.
You can find different HIIT routines on YouTube or by putting a routine together based off gym class workouts that we remember like jumping jacks, jump rope, push-ups, and squats (check out my favorite top at home exercise programs). This type of exercise can be done outside on a sidewalk or indoors when it starts to get cold outside.
It does way more than benefit your body, it is also great medicine for your mind. Some of the great health benefits are:
Improved cognitive function
Excess fat burn
Stabilizes hormone production
Maintains muscle
Lowers insulin
Of all the may offerings that this activity offers, it is better than some traditional bouts of moderate cardio exercise by providing results much sooner. For those who enjoy running this can be a great alternative for building a base for strategy. Not only will this help you with your endurance, but it will encourage you to get out and smell the fresh air!
How to start: find a program that is best suitable for your activity level by checking out online videos, social groups, communities, and reaching out to some of your friends or family to see if they have had any experience in this realm. Then you will want to find a great time and place to start your exercise, keep in mind that this is going to be shorter bouts than you are used to so you will want to be prepared. Pack up the water, bring a small towel, comfortable shoes, invite your friends, and get to it!
5. Strength Training to Rock Climbing
“Climbing involves problem-solving-skills – hence why bouldering routes are often referred
to as problems,” says Jennifer Garnen, author of Benefits of rock climbing. Much more is involved in climbing than big muscles. There is a lot of upper body strength that goes in to this indoor or outdoor activity. If you are looking to switch up from the regular weight training, then this is going to be a perfect alternative for you.
Physical health has a lot to do with how well your body responds to other areas of your life as exercise has been known to reduce stress by sending off other chemicals that balance the brain response. Some people that engage in this activity may find it easier for them to walk away during stressful times and feel more energized and relaxed after a workout. We do not necessarily get that same response after we finished lifting weights. Have you noticed that on you PR (personal record) day you do not feel that little extra boost of energy? This may be why.
Engaging in a positive relationship with this activity means transitioning ones’ outlook towards fitness by including different views on nutrition, training, and discipline. It is a fun and supportive environment that exercises the entire body and may help you increase your flexibility and overall wellbeing. No climber is a stranger to overcoming challenging times than one that gets a good a workout and releasing stress through rock climbing. For that mental standpoint, climbing may help you to become more focused, balanced, and determined.
How to start: you want to find somewhere that you can go where someone shows you the ropes J (literally) and find a partner that is just as skilled as you. For many, this is going to be a whole new way of looking at fitness. You will be taxed mentally and physically so bring some snacks, water, and a good mat that you can stretch out on after the climb.
6. Barbell Squats to Lunges & Bleacher Runs
Since planks are the “gold-standard” for developing core strength, then squats and lunges
are equivalent to the “gold-standard” in developing total body strength, specifically in the legs and keeping a strong core. To do a squat standing up you want to have an incredibly strong balance with the right amount of power. Look at the varieties that you can do, lunges, bleacher runs, jumps? All exercises that you can use to build a strong lower body.
In lunge workouts and bleacher runs, the consumption level of energy required is extremely high. Like that of a squat, it is in the exercise that every set is going to wear you out more and more. You are going to notice results with every effort that you give. The benefits gained from this activity are different than that of squat because completing a body weight exercise with added intensity is going to keep your heart rate high and emphasize the importance it has on your overall health.
Here are some of the benefits:
Boost your mental strength – concentration
Core strength
Defined muscles
Balanced testosterone
Improved endurance, agility, and flexibility
The list can go on and on and on. The main reason to add these wonderful movements in to your daily routine is perfect the way of doing a lunge in the best way by repetition.
How to start: find a place that you can comfortably do these lengthy exercises, maybe a track where there are bleachers on the sideline. Bring a friend or neighbor with you that is looking to get active because once you start you will not want to stop. Keep in mind that you do not need to bring anything with you since you are fully capable of doing them with no equipment at all. Keep your repetitions to a minimum when you are first starting up because your body will get sore. Also, take proper care and rest for your recovery if you want to see long term results.
7. Swimming Laps to Scuba Diving
Diving really brings you closer to nature since you have all the water life right in your eyes
view. If you are looking to change up that pool floor to something more, let us say, adventurous then this would be a perfect alternative for you. The safe and controlled environment of an indoor pool can seem like a great option for convenience, but they can also get crammed and packed with little space nearby and that kid next to you splashing into your lane.
Being underwater is like being a part of a whole new world – weightless, beautiful, and serene. You can easily drift through the water which gives a sense of peace and contentment. The closest you will be to this natural beauty is going to be on the Ocean edition of National Geographic. The beauty of untouched nature underwater is a whole new experience. The benefits of swimming or diving are far greater than one would think.
Whether you have recently taken on this sport or are an experienced diver your body is already thanking you:
Improved upper body strength
Increased blood circulation
Lower blood pressure
Relieves stress
The benefits outweigh the time it takes to prepare for the dive of your life. Not only will you get to look at the world from a whole new angle, but it requires a lot of stability work within your body. To dive properly you must train yourself to develop the proper technique so that you can point your toes, and drive enough power from your hips while keeping your arms down by your sides. You do not want to end up flocking your legs and arms like you belong to a bird’s clan.
How to start: buddy up with someone who is experienced in the sport since it can be dangerous to go alone. Go to your local swim shop and get fitted for a good mask, or if you already have a mask for indoor swimming you can use that. Practice in a safe area like your local pool or fitness facility to get the technique down. Your muscles are going to be sore after so make sure to stretch and relax after your awesome swim session.
8. Indoor Rowing to Kayaking
Many people are seeking new and exciting ways to keep active and whether you want to
build your endurance or gain some arm and back strength, this is the perfect activity for you. The difference from an indoor rowing machine and kayaking is going to be the excellent low-impact it has on the body. Recreational activities may be difficult to find, but once you do you will not want to go back to a traditional way of exercise.
Spicing up your social game may come with trying out this fun activity since you will meet like-minded individuals who want to increase their endurance and speed the same way as you. I promise, you will be burning calories like it is nobody’s business. You will be able to experience the quiet breeze of the wind and silent vibrations that are sent from the waves. Someone who is unable to participate in other cardiovascular exercises may be able to perform this low-impact exercise.
It will increase your muscular strength in your torso, legs, and upper body – full body. You may even find yourself less distracted from the world and not wanting to go back. Bring the family with you to help engage in that family activity, you may see the family enjoy it and it will give you all that emotional connection that you need while being close together.
How to start: you may already have somewhere in mind, but if not, find a peaceful and calm body of water where you can start your journey. Who knows, you may eve find someone to accompany you in your first outing. You can do this in a local lake or you can set up a more adventurous trip. Have your GPS with you to help navigate and some dress for the weather in case there is a change. If you have not yet done your research on kayaking, it is recommended to wear a wetsuit because kayaks are notorious for tipping over!
As you can tell there a lot of different activities that you can participate in whether you choose and indoor frenzy or an outdoor excursion. Working out should not feel like a chore, but it should feel like an exciting way of life. Sometimes life gets in the way and it easy to get caught up in the drama, the stress, the traffic, but the world is made up of what we allow. Try out some new activities and bring someone with you while you try it. You never know, maybe you will take on a new hobby or meet fitness-inspired people like yourself!
“your limitation – it’s only YOUR IMAGINATION”
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