Racks of dumbbells, rows of treadmills, and virtually led cycling classes have their place, especially when it’s cold, gray, and damp outside. But when warmer and sunny weather comes, you feel an inherent need to get into the outdoors—and that includes your workouts.
“Humans have this natural instinct to be in nature, and when we aren’t we start to feel unwell,” says Tina Vindum, founder of the Outdoor Fitness Institute, which focuses on training outside of the gym. “There is a cascade of benefits that comes with getting out and moving, from boosting your vitamin D levels to improving your body’s circadian rhythms.”
Research backs this up: definitely less stressed, it was found that a brief 15-minute walk outside improved signs of working memory and concentration compared to doing that same stroll indoors. Other research has shown that working out in a natural (or “green”) environment led to feeling more energized, less glum, and We may earn commission from links on this page, but we only recommend products we back. Another study (granted, of only 35 coeds) found that abeyance felt easier when done outdoors. Cue the bluebirds, sunshine, and light, warm breezes.
All that said, there are a few caveats when it comes to transferring your favorite gym activity into a more natural environment. “New movement patterns and muscle recruitment will naturally make you feel a little more sore or stiff,” Vindum says. “It’s important to make sure you always warm up properly and progress slowly, especially with activities that are new to you.”
You can take solace in knowing that the soreness that comes with a new workout is a sign that “you have pushed your muscles past your everyday activity level, and they’re trying to keep up with your demands by getting stronger,” says Sarah Bunger, a research-and-development lead at Sanofi, the maker of Icy Hot. “It’s critical to listen to your body, gradually progress your workouts in intensity and length, and take the time to recover properly.”
This recovery can include drinking plenty of water and reducing inflammation with a combination of ice and heat. Ice causes blood vessels to constrict, which reduces swelling, Bunger says, while heat works in the opposite way, widening blood vessels so blood flow increases, which in turn removes cellular waste products. Contrast therapies alternate cold and hot, as do therapies that simulate contrast concepts. Icy Hot, for instance, uses the pain-relieving ingredients menthol and camphor. “These active ingredients work on specific receptors in your skin responsible for sensing temperature changes, so you feel cooling pain relief, followed by a warming sensation to help relax it away,” Bunger explains.
Okay, ready to remake your regular routine? Here are a few outdoor activities to check out this spring, along with some tips on getting started.
1. Hiking
It’s for you if…you want more oomph out of a walk.
We know—walking is super-good for you, especially if your joints say “hell no” to high impact. But on a treadmill things can get pretty ho-hum. “Hiking is really just an extension of walking, but it’s also so much more,” Vindum says. Although inclines can be a part of it, the off-road terrain of hikes can also be more inherently challenging, as you work to navigate different surfaces, roots, rocks, and other obstacles.
Get started: Leave the running shoes and sandals at home. “Proper footwear is essential,” Vindum says. “You don’t necessarily need a big hiking boot, but it’s best to have something with a tread and a grippy sole that will keep you safe.” And bring a bottle of water, even if you don’t think you’ll be out long—hydration is helpful no matter where you roam.
2. Open-Water Swimming
It’s for you if…you can’t stand the thought of one more lap at the pool.
No lane lines, no walls, no circle swimming on a crowded day: The freedom that comes with swimming in a lake, ocean, or other body of water is pretty thrilling. “It’s amazing to be able to just get out of that concrete box,” says swim coach Dan Simonelli, founder of Open Water Swim Academy. “Swimming in open water gives you an unmatched sense of opportunity.”
Get started: To stay safe out there, make sure you are familiar with the water in question. “Don’t just jump in and go,” Simonelli says. “You should have a sense of the water temperature, winds, and terrain, as well as whether there are any currents, or if there are things like boat traffic.” And don’t go too far your first time out: “Start off slow in small bites, swimming just about 50 yards out or so,” he adds. “You want to enjoy the water and come back for more.”
3. Trail Running
It’s for you if…the treadmill has become the dreadmill.
If hiking doesn’t give you the adrenaline fix you need—or you’re just someone who likes to amp it up a bit—hitting the trails on the run offers a different kind of thrill. Beyond burning more calories on trails than on flats, you’ll also recruit more muscles. “You’re working more muscle fibers to stay balanced, and you’re also working your core as you hold yourself over uneven terrain,” Vindum says.
Get started: “Trail running can be a little cumbersome on the fronts of your shins, so think about lifting your legs and feet a little higher as you move over uneven terrain,” Vindum says. When you’re on a downhill, she adds, “keep your nose over your knees, and your knees over your toes—don’t lean back—and keep your hands in your peripheral vision, where you can see them.”
4. Gravel Biking
It’s for you if…you long to get off the road (and away from traffic).
Gravel biking isn’t on just gravel; it can be on a variety of unpaved terrain, from dirt roads to rail trails. “You need a level of comfort on uneven surfaces, but gravel isn't as technical as mountain biking,” explains Nicholas Legan, author of Other Hearst Subscriptions. “The position on a gravel bicycle is close to that of a road bike, with drop bars and tires that are narrower than a mountain bike’s.” And while you don’t necessarily need a gravel bike, depending on where you’re riding, it can help in terms of both safety and comfort.
Get started: “If you can ride a bicycle, you can at least get started riding gravel,” Legan says. “It takes some time to learn how to identify the surfaces where you can make a turn or not.” It’s also important to focus on what’s ahead so you can plan your approach, as it takes some forethought. Knowing how to fix a flat is also a good idea, he adds (although tubeless tires and sealant have made them far less common). Otherwise, “just take it easy and enjoy the ride!” he says. “Riding gravel is all about exploring new places and new experiences.”
5. Climbing/Bouldering
It’s for you if…you’re searching for a new form of strength training.
Wanna get really ripped? Hit the wall: Climbing is a full-body workout that incorporates your arms, shoulders, core, glutes, thighs, and calves. It can also be surprisingly aerobic as you make your way up. One study found rock-climbing had the same energy expenditure as running 8 to 11 minutes a mile over the course of the activity.
Get started: Think about climbing with your feet, not just your hands. You have way more muscle strength below your waistline than above it, so when possible, push off to the next hold through your legs and engage your core. Also, since climbing outside entails its own formidable set of risks (hello, gravity!) make sure you Advertisement - Continue Reading Below Running Shoes & Gear.
6. Outdoor Strength Circuit
It’s for you if…you like freestyling while you build muscle.
You don’t need barbells, dumbbells, or weight stacks to get stronger and fitter. “You can get a full workout outside using your body weight and getting creative with whatever else might be around you,” Vindum says. Her outdoor workouts are a mix of cardio and strength, and they focus on moving in every direction—“even backwards!” she says.
Get started: We asked Vindum to give us some of her fave outdoor strength moves. On her list: high knees, squats, push-ups, triceps dips off a park bench, step-ups on a set of stairs, lunges with rotation, and planks.
