Feel-good fitness starts outdoors
If you want your body to function well, getting plenty of movement into your days is essential, whether that movement takes place indoors or out.
Motivation to keep moving daily can be challenging, though. More than a quarter of adults and the majority of adolescents don’t reach even the minimum recommended levels of exercise, despite the benefits.
One way to shore up your motivation can be to move your activity outside — and you might even get more out of your workout.
“Exercising outdoors can help you in so many ways,” says Nicole Shaw, NP-C, with Three Rivers Health Center for Family Medicine. Aside from the energy boost many people get from a bright, beautiful day, one of the most obvious benefits is vitamin D.
“Vitamin D primarily comes from the sun and is so important for mood, bone strength, the immune system and the neurological system,” Nicole explains.
Vitamin D deficiency is fairly common; according to some researchers, just five to 30 minutes in the sun twice a week can be enough to spur the body to produce enough vitamin D. (A moderate-protection sunscreen doesn’t seem to affect vitamin D production, so don’t forget to protect your skin.)
Outdoor exercise offers benefits for mental health, as well — which can lead to physical benefits. “Being active outside can greatly reduce stress, anxiety and depression,” explains Nicole. “This in turn can help with blood pressure and heart rate, and it can improve overall sleep.”
Safety tips for outdoor workouts
Outdoor activity offers clear benefits, but there are a few precautions to keep in mind. Nicole shares these simple safety tips:
- Be mindful of your surroundings, especially traffic and uneven terrain.
- If you’re exercising near traffic, wearing bright clothing and lights can help keep vehicles a safe distance from you. Nicole prefers to use little clip-on lights that are available online inexpensively, or in any sports shop.
- Let someone know where you are going in case you need help, especially if you’re exercising alone. “For example, if you’re going for a bike ride, share your route,” suggests Nicole.
- Prevent overheating by staying hydrated and wearing hats, cooling clothes and loose clothing with moisture wicking.
- Wear shoes that fit properly. “This can help prevent plantar fasciitis, tripping, shin splints and hip and back pain,” Nicole explains.
Have fun!
The most important tip for outdoor exercise? Have fun with it! The activity you enjoy is the one you’ll continue.
Walking, running, swimming, bicycling and playing golf or tennis have long been among the most popular outdoor recreational activities. But there are so many possibilities. Consider pickleball, kayaking, ruck sack, Frisbee golf, scavenger hunts, roller skating or even tag.
Nicole shares that at times, she needs to go on her own to decompress and reset her mood. “Then, there are other times when I connect and play with my family to explore the world together,” she says. “I love running with my dogs, biking, golfing with my family, participating in races, kayaking, hiking and swimming. I started small and have expanded my fitness level to tackle triathlons and long-distance races.”
Whether you exercise alone, recruit a workout buddy or enjoy a family outing, outdoor exercise can be an important form of self-care. And as Nicole says, “Sometimes you will be the inspiration for others to become active as well!”
Here for you
No matter your age or medical needs, Beacon primary care doctors are ready to help. Need to find a provider and schedule online? Visit
