As you’ve probably learned over the last two years, there are some major pros to Working out at home. One, you can switch from sitting at your computer to warming up for a BodyweightSesh takes only two minutes. You might feel safer doing it these days.
We do recognize that at-home exercises can be a bit boring. The good news is: Heading to the gym isn’t the only other way to get a good sweat in. You’ve got another option waiting for you right outside your door—literally. Below, trainer recommendations for the best outdoor activities to try, and why they’re great for staying on top of your fitness during the pandemic—and beyond.
Why you should take your work out outdoors
Outdoor activities SaferAll across the board, Joseph Khabbaza MDDr., a Cleveland Clinic pulmonary and critical care physician. He explains that exercising can make you breathe faster and deeper, which can lead to more droplets. These particles and droplets are called “droplets”. transmit infection, spread more easily between people indoors because they’re often present in a higher concentration, according to the CDC.
Khabbaza notes that while it’s unlikely that you’ll contract COVID-19 while doing something like jogging or biking outdoors by yourself, keep in mind that outdoor exercise isn’t entirely risk-free, especially if you don’t opt for a solo activity.
“There might be risk if you’re doing big group runs or races with a lot of people you don’t know,” Khabbaza says. “And that risk may be higher in the Omicron era just because of how Transmittable [the variant] might be.” (Note: According to recently updated information from the CDCThe Omicron variant spreads faster than the Delta variant and original COVID-19 virus.
Khabbaza agrees. He feels safe participating in these kinds of activities knowing that he’s vaccinated and boosted. “And just in general, I feel the transmission would be very low outdoors,” he adds, especially with people in motion. The risk comes in when you have to be in close, sustained contact with people you don’t know, but even so, it’s lower if you’re vaccinatedKhabbaza said.
Things to Consider When Working Outside
Of course, if you’re not the lone wolf type when it comes to exercise, knowing who you’re going to work out with (and their vaccination status) can help you to stay safe, Khabbaza advises. You should also Take into account local case counts if you’re planning on participating in something like a group race.
Remember to consider others as well, beyond your own risk tolerance. If you end up doing a big group outing or event, Khabbaza says, and you’re around a lot of people for a sustained period of time, avoiding vulnerable people in your life afterwards might be beneficial. As an added precaution, Khabbaza suggests that you keep an eye on any symptoms and take preventative measures. Seek medical attention if you get sick after attending a large gathering. These are the CDC guidelinesFollow these steps to get to the next step.
Finally, regardless of whether you’re heading out for a solo or group sesh, remember this tip from Khabbaza: Keep your hands away from your face.
“As time went on with the pandemic, we realized surfaces are really not a big mode of transmission like we initially feared they might be,” he says. You can touch playground equipment, for example.), are probably low-risk. Khabbaza still recommends Not Touch your eyes, nose, and mouthYou are allowing the virus to enter your body. You should wash your hands frequently.
15 Best Outdoor Activities
Now that you’ve got the lowdown on why outdoor fitness activities are a great option during the pandemic, read on for some trainer ideas as to how you might get started. We’ve grouped them below based on what you might have access to in your area, whether you’re lucky enough to live by the beach or simply have some open space in your backyard. Catch ya outside!
If you have access…
According to NCSF-certified personal coaches, you can get a full body workout at the local playground. Elise YoungShe prefers to jog early in the morning, before everyone else. “It’s so important to have fun with movement,” she says, “and a playground provides a ton of effective ways to upgrade your workout while also having fun!” Here are four playground staples you can use as fitness equipment:
1. The Slide
Young recommends doing PushupsAt its base.
2. The Monkey Bars
Young suggests you try them to improve your ability to practice them. upper-body strength.
3. The Swings
There are several options. Young suggests that you can use them as a core tucker, or as a personal trainer certified by NASM. Angela GarganoThis is a simple swing exercise:
- With your hands on your ground, place your hands in a plank position and your shoelaces on your swing. Your knees should be bent towards your belly. Then, extend your legs outwards. Repeat this 10 times.
- Use your hands to swing the swing. Push it out so you’re extended a bit more than you would be in a plank position, then bring them back in. Repeat this 10 times.
- One minute of swaying
- Repeat the circuit four more times.
4. The Park Bench
This is a versatile piece of equipment that can be used as a makeshift. Young recommends that you use it for personal trainers and step-ups. Toni Livers adds elevated pushups, Dips, Split squats in BulgariaTo that list.
5. Actual Fitness Equipment
New York City residents can use this service. This websiteTo find a park in your area with equipment that you can use to do pullups, dips, crunches and more, NASM-certified personal trainer, actor and activist Taylor Rae Almonte. San Francisco also has the Marina Green Fitness Court. You might also consider looking for similar facilities in your area.
If water is your life…
Young claims that she also loves these outdoor activities.
6. Paddleboarding
The activity is fun and relaxing (trust), and it’s a small 2016 StudyPublished in BMC Sports Science, Medicine, and RehabilitationStudy authors also found that it can have some health and wellness benefits. It could help improve your aerobic and/or anaerobic fitness, as well as your quality of life. Plus, they noted, it’s low impact.
7. Kayaking
Paddleboarding is a fun and enjoyable way to get fit. Paddling and powering the kayak Your torso and legs, as well your arms, back and shoulders, can all be strengthened.. And don’t be intimidated by the equipment — if you’re a beginner, this GuideYou might find the REI useful.
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If you have beach access…
First, congratulations! It’s not just for lounging. Here are two things you might like to do:
8. Running on the Beach
Young has another suggestion. But take note: It’s a *bit* tougher than your average jog. If you’ve never tried it before, WH These tips will make your run a success. For example, warm up your legs before you start running and aim to run for time rather than mileage.
9. A Bodyweight Workout
“Moving in the sand adds extra resistance and makes everything a little more challenging,” says personal trainer and coach Kristina Centenari. Here’s her suggested routine:
- Choose three to five bodyweight exercises such as squat jumping, lunges and planks, or jumping-jacks.
- Each movement should be completed in 40 seconds. Then, take 20 seconds to rest.
- Repeat at least three times.
Pro Tip: Centenari suggests going barefoot to strengthen the often-ignored feet muscles.
If you live near a stadium…
10. Take the Stairs
“Stairs are such a great way to get your heart rate up while staying agile and coordinated,” Centenari says. Here’s her suggested EMOMWorkouts are done every minute.
- Set a timer that lasts between 10 and 20 seconds.
- Run up and down the stairs for the first minute.
- Once you reach the bottom, take the time to recover.
- Repeat the process at the top of the second minute.
- Repeat until the time runs out.
If you live near a course,…
11. Visit A Driving Range
This idea comes to you from Almonte, and it’s more than just a way to build a new hobby. Swinging strengthens your core, arms, shoulders, back, and core. And it’s a great stress reliever, WHPreviously reported.
If there is a track near you…
12. Try One Of These Workouts
We promise they’re not *just* running. Gargano recommends that you repeat this sequence five more times.
- 10 Burpees
- Jog for two minutes
- 30-second sideshuffle (right leg in the front)
- 30-second sideshuffle (left leg in front).
- 30-second carioca(Right leg in front).
- 30-second carioca (left foot in front)
- Sprint for 30 seconds
A NASM-certified personal trainer Lacee LaceeThis suggests doing four to five rounds of these moves and combos for 60 second each, with 30 seconds between each one.
- Animal crawlsAfter 30 seconds, you can switch between forward and reverse (switching directions)
- Lateral skips left or right (switching directions after 30 second)
- Bodyweight single-leg deadliftsOn the left and right sides (switching after 30 seconds).
- Five jump squats, followed by a 200 meter sprint
- Hold on to your hollow bodyHold for 20 seconds, then take 20 seconds of rest. Then, hold for another 20 seconds
Or if there is a football field…
“Many of us have been working out indoors in smaller spaces within our homes,” Young says, “so I love to get out and open up the space.” Her suggestion:
13. A Turf Workout
Sprint 40 yards. Next, do 20-yard walking lunges. Follow the numbers on the field. Repeat for 10 minutes.
If you have nothing but open space…
Don’t fret. We’ve got ideas for you, too. Here’s what you might try:
14. Shadow Boxing Workout
Almonte recommends this exercise, which requires minimal equipment. The following exercises are suggested by Almonte:
- Three minutes of jumping rope (three sets)
- Three minutes of footwork and a jab
- Three minutes of shadowboxing, punches and kicks
- Three minutes of nonstop jab crosses
You can now try the newly launched Peloton app if you have the Peloton App Peloton Boxing: Get HookedThis two-week program will take you through basic boxing principles.
15. Jumping Rope
Personal trainer and certified functional strength coach. Kehinde AnjorinThis is a great activity to get your heart racing. She suggests choosing a bodyweight movement and alternate between one-minute of that exercise and one-minute of jumping rope. You can do this for three to four times, with a rest of two minutes between each round.
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Source: Women’s Health Mag