As the weather gets warmer and the days get longer, it’s tempting to stay outdoors as much as possible.
If you’ve been exercising indoors over the colder months – you might now be considering how to take your favourite exercise routine outside. Or perhaps you’re looking to try something new – other than going for walks – that can be done while you (safely) enjoy the sunshine. Here are a few ideas to give you some inspiration.
Tai chi
Tai Chi is an ancient Chinese martial art that uses slow, flowing movements, deep breathing and mindfulness. It has been gaining popularity in the west in recent years, especially because of its links to mental wellbeing.
Aside from that, Tai Chi is a low-impact exercise that can also help to improve balance, flexibility and coordination.
The practice is commonly done outdoors, which allows people to connect with nature at the same time. It’s a very accessible practice, too, as many of the movements can be performed either standing or sitting down.
Yoga
Yoga is another low-impact activity that can easily be adapted to the outdoors.
Yoga, when practised consistently, is known for improving flexibility and balance, and also has many mental health benefits, too. And because the practice also encourages mindfulness, doing it outdoors provides a great opportunity to connect with nature.
With its gentle movements, options for modified poses and focus on relaxation, practicing yoga in nature can bring a lot of calm to your daily routine.
All that’s required is taking a yoga mat outdoors and laying it on a flat surface in the park. Yoga can also be done sitting down, for those with mobility or balance issues.
Nordic walking
Nordic walking is a much more recent practice, compared to yoga or tai chi. But it can also provide many benefits.
The practice was initially a summer training regime for cross country skiers in Finland in the 1990s. Since then it has been adapted to suit many more abilities.
Nordic walking is a whole body technique that involves walking with two poles. But the poles are used for forward propulsion, rather than stability.
It’s important to get the correct technique, but there are plenty of local Nording walking groups that will be able to help you get started.
Not only does the practice involve most muscle groups, it also works your core, and your cardiovascular system. It can also improve posture, too.
Gardening
At first glance, it might not seem like an obvious exercise – but gardening can be physically demanding. Research has found that it can burn as many calories as walking or cycling – and can be as good for our mental health.
Whether you’re pulling weeds, planting seeds or tending to your tomatoes, gardening can work many muscle groups and help to tone and strengthen. It can also be very beneficial for our mental health – especially in summer. It’s the perfect effortless exercise this summer.
Pilates
The beauty of Pilates is that you can go entirely at your own pace and level of ability. And of course – it’s easy to practice it outdoors.
All you’ll need is a yoga mat – or, if you don’t have this, a thick beach towel can suffice. And if you want to take your practice further, perhaps a few dumbbells or resistance band, too.
The beauty of Pilates is that you can pick and choose which exercises you want to try, based on your ability and any specific areas you want to target.
Cycling
If you prefer to move around and explore places while you exercise, cycling could be a great alternative to walking. And it doesn’t need to be any more or less intensive, either.
Plan a bike route in advance that you think aligns with your fitness levels, and go at an easy pace that allows you to enjoy everything around you that there is to enjoy in summer.
“…if you want to take your practice further, perhaps a few dumbbells or resistance band”
Things to consider
With yoga, Pilates and tai chi, if you’re a beginner, it’s likely you’ll need to learn a few poses before you go at it alone outdoors. Simply join a local class for inspiration first, or find some poses/exercises online and practice them until you find your favourites to take outside. Alternatively, many areas will have local classes that take sessions outdoors in nice weather.
While some people may have access to their own or a shared garden, others may need to find a park or other green area they feel safe and comfortable using to exercise in. Perhaps rope in a friend if you feel self-conscious doing yoga in the middle of a busy park.
It’s also important to remember that exercising in summer can be especially taxing when it’s sunny and hot, so make sure to factor this into your workout. Take water and snacks, and ensure you’re taking precautions to protect yourself from the sun. Some people find that early morning or evening, when it’s cooler, is the best time to enjoy the outdoors in summer.
