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Good Weather: It is Time to Exercise!

girl hiking

 

Warm weather is here (and has been here for a few months now!) and with warm weather comes great opportunity to get your body outdoors, experience nature and breathe in some fresh air.

Benefits to outdoor exercise
Interacting with nature is a great experience and just taking a simple walk can change your outlook on the day. Among other things, nature heals, soothes, restores, and connects. Here is a list of a few benefits:
• It lowers blood pressure.
• Reduces stress.
• Helps with insomnia.
• It is free, so you will be saving some money.
• Variation in your regular workout
• The chance to try something new.
• Vary your regular training environment.
• Better mood
• You will work out longer.
• You will feel happier and have a greater sense of well-being.
• Enhanced Self-esteem.

Precautions
Even though going outdoors for our workouts can be of great benefit, there are still a few things we need to be mindful off. After all, it is the summer, and it is HOT and HUMID in some areas. If you live in Georgia, need I say more? Here is a list of some things you should consider before you head out:
• Carry a sports drink to replace electrolytes or just some water will do.
• Consume complex carbs like oatmeal or whole grain pasta.
• Wear gear designed to protect against UV rays.
• Do not forget to wear sunglasses.
• Put on your sunscreen!
• Wear proper shoes.
• Keep a nose out for allergies!
• Get your bug spray.
• Check your medications and supplements in case they worsen your sun sensitivity.
• Take additional care when it is humid.
• Do not do too much at once.
Well, now that you know how you can benefit from our mother nature and things to keep in mind before heading out, it is time to get into it!

What are some simple exercises that ANYONE can do outdoors?

Exercises

man walking

Walking
Duration: 30 minutes of brisk walking, 5 days a week.
Benefits:
• Walking reduces the risk of heart disease, diabetes, and high blood pressure.
• Helps with weight loss.
• Good for bone health
• Helps build cardiovascular endurance.

Jogging/Running
Duration: 30 minutes, 3-5 days a week.
Benefits:
• Great for cardiovascular endurance
• Improves Stamina
• Helps with weight loss.
• Enhances your mood.
Negative:
Puts more stress on your joints. However, wearing proper shoes can help.

 

bicycling

Cycling
Duration: 30-60 minutes, 3-5 days a week.
Benefits:
• Great for cardiovascular endurance
• Improves Stamina
• Helps with weight loss.
• Can be used as transportation.
• Builds lower body muscle strength.

 

girl swimming

Swimming
Duration: 20- 45 minutes, 3 days a week
Benefits:
• Helps tones arms and legs.
• Perfect for people who have joint problems.
• Helps with weight loss.
• Increase your stamina.
• Reduces the risk of diabetes and high blood pressure.
• Relieves stress.
• It is fun and refreshing.

Hiking
Duration: Start with Short hikes or easy trails at first, then aim for longer on more challenging trails
Benefits:
• Tremendous leg, ab, and butt workout
• Great for building cardiovascular endurance.
• Lowers blood pressure.
• Helps lower stress levels.
• Enhances your mood.
• Great for bone health
Negatives:
• Potential contact with wildlife
• Rough terrain can have a negative impact your joints.
• Be mindful of cold weather and icy conditions to prevent slips and falls
• Put on bug spray to avoid ticks or other insects

 

girl paddling

Paddling
Duration: 120 minutes a week
Benefits:
• Increasing muscle strength in the back, arms, shoulders, and chest
• Works your core strength.
• Smaller risk of injury or stain
• Elevates your heart rate and improves cardiovascular health.
• Calming effect on the brain
• Can help lower stress levels.

Conclusion
There is so much more to taking your exercise routine outdoors than this blog can completely explain. The most important thing is to go out irrespective of your age and have some fun as you take advantage of the warm weather.
As always remember to consult with your physician before starting a new exercise regiment and above all, BE SAFE!

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