2023-05-31 20:31:47
When considering practicing any physical activitySome people hate the idea of going to a gym, sharing group classes and having to wait their turn to use the machines. Others, with the excuse of being very busy with their daily tasks, completely rule out the option of exercising.
But an alternative that combines clearing the mind and taking care of physical health is exercise outdoors, in a park, the yard or any green space. The advantages: enjoying the scenery, absorbing vitamin D from the sun, being less tense and stressed and, fundamentally, the possibility of creating a routine according to the available schedules.
According to a recent study published by the Nature magazine, spending more time in open environments generates a better impact on cognitive functions. According to the conclusions reached by the researchers from the Victoria University of Canada, exercise in the open air also offers greater advantages than if it is done in a closed space, such as a gym. But how to exercise in the open air? Here some ideas.
How to exercise outdoors
How to exercise outdoors. In a park, the backyard or any open space. There are many benefits of physical activity. /Photo: Clarín Archive.
The prestigious mayo clinic secures in your site that doing physical activity allows balancing five key elements for good health. For this, the exercise routine must include:
- Aerobic training: the large muscle groups are worked and the heart rate is increased. For example, jogging, biking, swimming, or dancing.
- Muscle strengthening: allows to increase bone strength and muscle condition. Hand weights or resistance bands can be used. Also the body: push-ups, sit-ups and squats.
- Strengthening of the torso area: abdomen, lumbar region and pelvis. To train the muscles that support the spine and help balance the use of other muscle groups. Exercises: planks, abs, bridges.
- Balance training: especially for the elderly as it provides greater stability and helps prevent falls. For example, tai chi.
- Flexibility and stretch: flexibility makes daily tasks easier and stretching helps improve joint movement and posture. Also, it reduces stress.
These are some advices Things to keep in mind when exercising outdoors:
How to exercise outdoors. Group classes in parks, a motivation. /Photo: Clarín Archive.
- Do not start with a hard training. Walk for at least five minutes to warm up your muscles and stretch. A good option is to take advantage of the walk to the park or the outdoor class, with an accelerated pace or a light jog. If you have any doubts, you should consult your personal doctor.
- Classes in the parks. Activities such as yoga, functional, steps or gymnastics located in the open air are good alternatives since they are group activities and contribute to motivation. In addition, they have the supervision of a professional. You can also opt for a specific sport such as tennis, rowing, running or cycling, among others.
- Use the furniture of the place. In a park, for example, use the benches as steps to go up and down or for push-ups. The handrails can be used to hang and exercise the abdomen by raising the bent legs towards the chest.
- Preventive measures. Beware of extreme heat or cold. In places where there is a lot of traffic, choose bright clothes if you train at night, dress “in layers” so you can remove clothes if necessary, use sunscreen year-round and, essential, drink plenty of water.
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