7 Tips for Planning an Outdoor Workout
Key takeaways:
Exercising outdoors can add variety to your workout routine. And being outside has health-boosting effects of its own.
You can do many exercises outdoors, including cardio and strength training.
Taking precautions like wearing the proper gear and being aware of your surroundings can help keep outdoor workouts safe.
Taking your workout outside is a fantastic way to switch up your fitness routine, get fresh air, and soak up the sun. These and other benefits of outdoor exercise might make you want to take your workout outside the gym. Plus, there are a variety of activities you can do outdoors. There are some tips you can follow to keep your outdoor workout safe and make sure it supports your fitness goals.
How do you plan an outdoor workout?
Swapping your usual gym routine for an outdoor workout takes some preparation. Having a plan will help you maximize the safety and effectiveness of your training session. And it gives you more time to enjoy the many benefits of exercising outside.
Here are some tips for planning great outdoor workouts.
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1. Create your workout in advance
Like any sweat session, outdoor workouts should be structured based on your fitness level and goals. First, decide what type of exercise you want to do, whether it’s cardio, strength training, or flexibility. Then, choose the moves.
Examples of outdoor cardio exercises include:
Jogging or running
Cycling or mountain biking
Rollerblading
Swimming
Some outdoor strength-training options include:
Bodyweight circuit training with exercises like squats, planks, and park-bench push-ups
Resistance band exercises
Free-weight moves with adjustable dumbbells or kettlebells
Suspension strap exercises, also known as total-body resistance exercises (TRX)
You can also practice exercises like yoga or tai chi outdoors. Whatever you choose, be sure to do a warm-up beforehand and a cooldown after.
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2. Choose your location
Picking a good location is critical for a successful outdoor workout. Luckily, there are lots of options, from your backyard to public parks or beaches. Be sure to choose sites you're familiar with or have researched.
And let your workout be your guide. For example, if you want to go for a run, look for scenic pathways or roads with minimal traffic and plenty of room on the sidewalks. If you opt for a solo hike, choose well-populated trails.
3. Check the weather
It's important to stay active all year long. But exercising in extreme heat or cold can lead to health risks, such as heat exhaustion, heatstroke, or hypothermia. So remember to check the weather forecast before you head out. Pay attention to the temperature, the heat and UV indexes, windchill, and air quality. That way, you can avoid dangerous or inconvenient conditions.
Temperatures usually peak later in the afternoon. So in the warmer months aim for early outdoor workouts to beat the heat. In the winter, midday workouts can help you avoid the coldest temperatures.
4. Dress comfortably
The weather will also help inform what you wear. And the right fitness clothing will keep you safe and comfortable during outdoor workouts.
During colder months, wear outer layers that shield you from cool temperatures over inner sweat-wicking layers that keep you dry. A hat and gloves will also help you stay warm. Wear sun-protective gear such as dark-colored fabrics, a visor, and sunglasses in warm weather. Don't forget to wear sunscreen, no matter the weather.
In addition to comfy clothes that allow you to move freely, you'll need supportive footwear and safety essentials. Make sure you have the proper protective equipment –– such as a helmet, knee pads, or goggles –– for any sport you play. And remember to carry your phone, wallet, and ID. If you have a chronic condition or allergies, you should also wear a medical bracelet in case of emergencies.
5. Pick portable exercise equipment
If your outdoor workout isn't equipment-free, use gear that isn’t hard to haul around, especially if you plan to walk or bike to your destination. For example, if you plan a strength-training session in the park, skip the weights and take resistance bands instead. There are many lightweight equipment options –– such as suspension trainer straps, jump ropes, and yoga mats –– that make it easy to take your workout outside.
6. Power your workout properly
Prioritize pre-workout nutrition by eating a balanced meal or healthy snack that gives you energy. And bring everything you need to stay properly fueled and hydrated when exercising outdoors.
A full water bottle is a must. It’s also a good idea to pack some nutrient-rich snacks –– such as an energy bar, fruit, or nuts –– if your outdoor workout is going to be long or vigorous. Experts suggest re-upping your carbs every half hour during sessions that are 60 minutes or longer.
7. Be flexible and have fun
A flexible mindset is helpful for any workout. It's particularly important when you’re outdoors, because there are variables you can't control. Anything from inclement weather to road closures could require you to cut your workout short or switch to an indoor session. And that's OK.
A backup plan can help you stay consistent with your fitness routine. The goal is to have fun and enjoy the outdoors while you move your body.
What are the benefits of an outdoor workout?
There are many benefits of exercising regularly, whether you're inside or outside. But adding outdoor workouts to your fitness routine may have some additional advantages.
Outdoor workouts may relieve stress and improve mood
Physical activity can improve your mood and reduce stress. And studies suggest that exercising outside may be especially beneficial for your mental health. Exposure to sunshine, fresh air, and green environments can lift your spirits and improve feelings of well-being.
Outdoor workouts may help you connect with nature and people
You can make outdoor workouts social events by inviting friends on a hike, having walking meetings, or joining a run club. Turning exercise into a social activity may make you more inclined to stick with your routine, because you’ll have accountability partners.
Staying social may help you age gracefully and live longer. Plus, chatting with friends while you work out helps pass the time.
Outdoor exercise also helps you connect with nature. Again, this is great for your mental health. And getting lots of natural sunlight can boost your vitamin D levels, strengthen your bones, and improve your sleep quality.
Outdoor workouts may make exercise feel easier
When you exercise outside, the changing scenery provides some distraction. You aren't stuck staring at the clock or the slowly changing numbers on a treadmill console. Instead, you can enjoy the trees or the sound of the wind as you run, walk, hike, or cycle through different neighborhoods and natural areas.
This may make your workouts feel easier and more enjoyable, even if they’re just as strenuous as your usual indoor sessions.
Outdoor workouts may make it easier to stick to your fitness plan
Some people find exercising outdoors more fun than going to the gym. This might be especially true because so many people spend lots of time indoors. Think of it like grade-school recess. Outdoor exercise might help you take a break from your responsibilities and feel a sense of wonder and fun. This can make exercise feel like less of a chore and more of a joy.
Sticking with a fitness plan is easier when you like what you're doing. So moving your workouts outside may improve your chances of working out consistently.
Outdoor exercise is great for beginners
Exercising in front of others can be intimidating for beginners. Plus, indoor cardio equipment and strength-training machines often have a learning curve. You can do plenty of things to beat gym anxiety or "gymtimidation." One thing that might help is creating a fitness routine away from the gym.
It's easy to start exercising outside with brisk walking, jogging, or short bike rides. You can increase the intensity and duration of your walks or other outdoor workouts as you get fitter.
The bottom line
Outdoor workouts are a great way to add variety to your fitness routine. Some people may find that exercising outside feels less stressful and more fun than sweat sessions in the gym. Simple planning and safety tips –– like choosing your exercises beforehand, checking the weather, and grabbing the right gear –– can help you get started.
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References
Almanac. (n.d.). What is the hottest time of day? 3 p.m., or noon?
Gladwell, V. F., et al. (2013). The great outdoors: How a green exercise environment can benefit all. Extreme Physiology and Medicine.
Heijnen, S., et al. (2015). Neuromodulation of aerobic exercise—a review. Frontiers in Psychology.
Holt-Lunstad, J., et al. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives of Psychological Science.
Kerksick, C. M., et al. (2017). International society of sports nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition.
Lacharité-Lemieux, M., et al. (2015). Adherence to exercise and affective responses comparison between outdoor and indoor training. Menopause.
Niedermeier, M., et al. (2017). Affective responses in mountain hiking—a randomized crossover trial focusing on differences between indoor and outdoor activity. Public Library of Science One.
Zuhl, M. (2019). Exercising in hot and cold environments. American College of Sports Medicine.
