For those who dislike the gym, outdoor workouts can be a refreshing alternative.

Running, biking, hiking, and playing sports outdoors offer a refreshing change from the gym for many fitness enthusiasts. For April Herring, who loves activities like tennis and football, the fresh air and nature's healing qualities make outdoor workouts her go-to option.

"We've got to get outside. We've got to be active," said Debbie Rhea, a kinesiology professor at Texas Christian University. "If we're going to live long lives, this is what it's about."

The benefits of exercising outdoors
Exercising in nature provides numerous health benefits, combining the advantages of physical activity with the therapeutic effects of the outdoors. Connie Sciolino, founder of the Alpine Training Center in Boulder, Colorado, suggests starting with activities you enjoyed in the past.


"If jogging is their main activity, I would send them to bleachers or do some up-down on stairs, either in sprint format or put a pack on their back," she advised.

Getting started with an outdoor routine
For those new to outdoor workouts or returning after a break, Rhea recommends caution to avoid injuries. "Let's say they're in their 30s, 40s, 50s, and they haven't sprinted and now they try to run around those bases," she said. "They're probably going to hurt an Achilles or a hamstring or something by doing something too fast."

Start by building an aerobic base with walks or bike rides, gradually increasing duration and intensity. Once you're comfortable, add strength training using your body weight and available structures like picnic tables for pushups and dips, and grassy areas for sit-ups.

No need for expensive equipment
Many parks now feature outdoor exercise equipment, ranging from pull-up bars to gym-style machines. Additionally, cities like Chicago and Atlanta offer free group classes outdoors, making it easy to stay active without a gym membership.

Weather challenges and solutions
Adapting to different weather conditions is crucial. Rhea emphasizes the importance of appropriate clothing, suggesting a breathable jacket and a hat with a brim for various weather conditions. Trainer Katie Higginbotham recommends having a plan for bad weather, such as choosing non-slippery surfaces or finding tree cover.

The importance of setting goals
Having a goal, whether it's a charity walk or a triathlon, can significantly boost motivation. "When you have that day marked on your calendar, you have to perform these things or die out there," Sciolino said.

Summary
Outdoor exercise offers a refreshing and effective alternative to the gym. By starting slowly, using available resources, and adapting to weather conditions, anyone can enjoy the benefits of outdoor workouts.

Credit: Toronto