With gyms/studios not being open training in greenspaces can do wonders for your health as a means to stay energetic, walking, or running outside in green space out – but without resistant equipment to tone up has proved principal limitations.
The worst thing approximately lockdown is that we had been cooped up for far too long – and a lack of movement coupled with too much time interior is not an excellent recipe for our health and wellbeing.
However with lockdown regulations ultimately easing, we have an opportunity to embody the outside and revel in the outside world past our again gardens – it can be just what we want to reset this worrying, puzzling these last several months.
Great benefits of exercising in a green-space
A 2018 study by the University of East Anglia found that exposure to green space has ‘significant and wide-ranging health benefits, including reduced risks of type II diabetes, high blood pressure, and cardiovascular disease – and loads of mental health benefits.
According to Caoimhe Twohig-Bennett, author of the study says ‘Spending time in nature actually makes us feel healthier, but until now the effect on our lengthy-time period wellbeing hasn’t been completely understood,’
‘One of the certainly interesting matters we found is that exposure to inexperienced space drastically reduces us as humans’ ranges of salivary cortisol — a physiological marker of pressure, that is definitely vital because, inside the United Kingdom, 11.7 million running days are misplaced annually because of strain, depression or anxiety.’
Do not let the weather be a factor stopping you from exercising outdoors; as getting outdoors can boost your health.
Types of outdoor workouts
Running and walking are all good workouts, however just because the gym is closed, there is no excuse to give up your resistance exercises:
1. Side Leap
Targets inner thighs, quads, calves, glutes
- Stand on a flat surface with your feet together
- Bend your knees and hop as far as you can to your right, landing on the ball of your right foot.
- Without returning your left foot to the ground, bend your right knee and hop as far as you can to the left.
Do 20 hops per side.
2. Park-Bench Dip
Targets triceps, shoulders, core
- Sit on a bench and place your hands on either side of your hips.
- Slide your butt forward, supporting yourself with your hands.
- Bend elbows, bringing upper arms almost parallel to the ground, then return to starting position.
- Keep your lower back close to the bench throughout the exercise.
Aim to do 15 reps.
3. Park-Bench Push-Up
Targets chest, biceps, triceps, shoulders, core
- Stand facing a park bench and place your hands on the seat; walk your feet out behind you until your legs are fully extended.
- Bend your arms and lower chest toward the bench, and then push up. Complete 12 reps.
- Turn around and place your hands on the ground and your feet on the bench; walk your hands forward until they are aligned under your shoulders, legs extended.
- Lower chest towards your ground, then push up. Complete 8 reps.
Work up to 20 reps of each.
4. Tightrope Walk
Targets calves, quads, core
- Find a curb or fallen tree with a smooth surface that is at least 6 feet long.
- Raise your arms out to the sides and walk across the “tightrope” until you reach the end (or go at least 6 feet).
- Turn on the balls of your feet; walk in the opposite direction.
Continue for 3mins
5. Side Shuffle
Targets glutes, inner and outer thighs, quads
- Stand with feet hip-distance apart, elbows bent, with fists near ribs.
- Take three giant steps to your right, sliding your left foot to meet the right.
- Bend your knees and jump up, turning to face the opposite direction.
- Repeat, shuffling to your left.
Continue alternating sides for 1 minute.
6. Side Step
Targets core, obliques, glutes, upper back, shoulders
- Stand with the right side facing a step, log, or flat rock.
- Hold your arms out to your sides at shoulder height and bend your elbows 90 degrees, palms facing forward.
- Step up with your right foot, contracting abs while bringing your left knee and right elbow together in front of you. (Emphasize bringing your knee up rather than your elbow down.) Return to starting position.
Do 12 reps per side.
7. Step-Up
Targets areas quads, hamstrings, glutes
- Using a step, fallen log, or flat rock, step up with your left foot and lift your right leg directly behind you.
- Step down and repeat on the opposite side.
- Next, step up on your left foot, raising your right leg diagonally behind you; switch sides and repeat.
- Step up on left foot, kicking right foot out to the side; switch legs and repeat.
Do the kick cycle (back, diagonal, side) 26 times.
8. Hanging Crunch
Targets abs
- Take hold of a sturdy, low tree branch, monkey bars, or other elevated handhold, palms facing forward.
- Keeping arms fully extended, exhale as you bend your knees and bring them slowly toward your abs.
- Inhale as you slowly release.
Do 12 reps (or as many as you can).
Always remember when training outdoors, bring some water with you to keep hydrated, and for extra enjoyment have a playlist of your favourite songs to keep you going.
Final Thoughts:
In these times of uncertainty, keeping yourself and your family healthy is important, so exercising outdoors can help.
If you have to work remotely, outdoor exercise is a great way of beating boredom when you have a break, as you have the opportunity to recharge your mindset.
Should you come away drenched in sweat from your outdoor workouts, then your mindset will be better. Just make sure you do a cool-down exercise.
