When you catch sight of the stunning, clear blue skies and feel the warm sun, all you want to do is be outside.
If you’re a dedicated gym-goer, this might mean exchanging your indoor gym sessions for outdoor ones. Fortunately, there are numerous ways to stay active outdoors, whether you have equipment or not.
It’s as simple as putting on your favourite pair of running shoes and heading out into nature for an easy outdoor exercise. It can even be as complex as planning a multi-station strength-training programme for a group of loved ones and friends to do in a park. Whether you go simple or complex, achieving an enjoyable and effective outdoor fitness programme boils down to proper planning.
Here are a few things you can do to properly prepare before going outside for your next workout.
Equip yourself for Success
The type of outdoor workout you engage in is significantly influenced by the equipment you have, so it’s essential to prepare accordingly.
- No Equipment: Many people prefer outdoor workouts using only their body weight. It’s convenient and super-effective.
- Resistance Bands: These are a fantastic way to introduce variety to your workouts, offering a more challenging routine that strengthens and builds muscles throughout the body. The added benefit is that they’re easy to transport!
- Kettlebells: These are wonderful outdoor equipment not only because they’re convenient to transport, but using them correctly can lead to surprising cardio results.
- Yoga mats: They are specially designed mats used to prevent hands and feet from slipping during your outdoor exercise, ensuring you get the most out of your workout. With your mat, you can also occasionally change things up and try HIIT, Pilates, and core workouts.
Get the right outfit
We can all appreciate a great gym ‘outfit’, but there’s more to consider when taking your workout outside. It’s crucial to choose suitable attire for both safety and comfort. Opt for shoes that match the specific type of outdoor training you plan to do; wear lightweight and breathable clothing to keep you cool.
Wearing bright colours and reflective materials will enhance your visibility to vehicles, cyclists, and fellow runners if you decide to go for a run early in the morning or late at night.
In colder months or temperatures, layer outer clothing for insulation against low temperatures over inner moisture-wicking layers that keep you dry. You’ll heat up as your blood starts pumping, so dress in layers to help regulate your body temperature as your muscles warm up. Don’t forget to wear a hat and gloves to stay warm.
In hot conditions, opt for sun-protection clothing, including dark-coloured fabrics, a visor, and sunglasses. Regardless of the weather, though, always remember to apply sunscreen.
Listen to your body
Although we may have a strong desire to challenge ourselves, working out in the heat can quickly lead to dehydration, especially when we’re outdoors in the sun on a hot day. Ensure you have an ample supply of water and make a conscious effort to take a drink between sets. If, at any point, you begin to feel faint or light-headed, seek some shade to cool off or dampen a cloth and place it on your neck for relief.
Weather Check: A Crucial Step in Outdoor Fitness
Hopefully, you’re now motivated to start working out outside. However, make sure to check the weather before leaving. And not just for rain – a light sprinkle can be quite reviving. Storms, humidity, wind, and heat index are just a few variables that might affect how hard you work out or what you wear. Don’t forget to check the air quality in your neighbourhood. In some cases, working out outside might not be a good idea.
Put safety first
You might not be fully aware of your surroundings while powering through a HIIT regimen or a full-body workout. In a gym, that’s fine. However, when exercising outdoors in a public area, it’s important to take a few extra safety precautions. Keep your ID and phone within easy reach, and keep the volume of your music low enough to hear your surroundings. Last but not least, and most importantly, inform someone of your whereabouts and expected return time.
Do enjoy yourself
One of the greatest advantages of working out outdoors is the opportunity to appreciate Mother Nature. Don’t become so engrossed in your workout that you overlook the beauty around you. Take in the fresh air and notice the trees, flowers, and streams. Allow yourself to feel grateful for your surroundings and your capacity to move.
The more you enjoy your outdoor workout, the simpler it will be to stay committed to your exercise routine. Integrating outdoor workouts into your fitness routine is an excellent means of introducing variety. For many, exercising outdoors can be a less daunting and more enjoyable alternative to rigorous gym sessions.
To embark on this journey, remember that success hinges on straightforward planning and safety considerations, such as pre-selecting your exercises, keeping an eye on the weather, and equipping yourself appropriately. Always have essentials such as your phone, wallet, and ID within reach, and if you have a chronic condition or allergies, wearing a medical bracelet is an important precaution for any unforeseen emergencies.
Originally published for print in BONA Magazine
Writer: Nombulelo Mgabadeli
Also see: Essential workouts for your knees
