The sun is shining, the air is warm, and you’re itching to break free from the house or office and get outside. Outdoor fitness activities are a great way to get in shape, improve mental health, and try new experiences this summer.
Whether it is the beach, the mountains, or the lake, outdoor fitness activities can provide you with a great way to get your heart rate up and improve your overall well-being. Research shows that Vitamin D producing time in the sun can improve mood. The charity group Mind in the United Kingdom even recommends Ecotherapy – exercising outdoors instead of in a facility as a treatment for depression.
Wherever you go to get in your outdoor fitness this summer make sure you take precautions to stay safe.
- Always let someone know where you are going.
- Bring a first aid kit.
- Bring necessary safety gear (e.g., life jacket if you are going out on the water)
- Bring more water than you think you need.
- Bring a map if you are going to an unfamiliar trail.
So get outdoors and make the most of this summer. Bring your friends. Bring your family. Experience everything nature has to offer. If you spent the cold months in hibernation, now is the time to take it outside. Have fun, improve your fitness, and enjoy the sunshine.
Hiking, Rucking, and Trail Running
Going to your neighborhood running or hiking trail is the easiest way to get in some outdoor fitness time. Little to no equipment is required and most trail access is free. Even if you have to pay a 10 dollar parking fee, chances are your fee goes to maintaining the trail, and it’s still a lower cost than most other outdoor fitness activities.
The uneven terrain of a trail makes the experience more challenging than your typical neighborhood walk. Being out there, among the plants and wildlife is also a more exhilarating experience than walking around the block. And that’s what outdoor fitness is all about. There is something primordial about being surrounded by nature while feeling the tension in your quads and calves as your heart beats faster and your forehead perspires.
You feel different. Better.
If you want to increase the intensity, you can run or you can ruck. If you aren’t familiar with rucking, it is simply the practice of walking with a weighted back. The resistance provided by the pack requires full-body effort to remain stabilized and propel forward. It will also help you burn more calories than walking.
Kayaking
Kayaking might be the perfect summer fitness activity. If you are fortunate to live close to a lake, river, ocean, or any other body of water, it is a fun workout that you will want to repeat all summer.
There’s nothing quite like being out on the water, surrounded by the peaceful sounds of nature with the sun hitting your back as you paddle to new spots.
If you want a challenge you can try sprint paddling. Set a 30-second timer and paddle all out. Set a two-minute timer to paddle at a leisurely pace or just rest as you float. Then repeat.
However, you choose to kayak, rest assured you will get a great shoulder, arm, back, and core workout.
Don’t have a vehicle that can fit a kayak? No problem.
There are now plenty of inflatable kayaks that you can fit in most cars.
I use this one:
LINK
It’s light and easy to blow up and deflate.
Rock Climbing
There is something about climbing to the top of something that makes us feel strong and empowered. Whether it is a mountain or a rock face, the feeling of conquering through physical strength is an amazing thing.
Rock climbing is not only a great way to tap into that feeling but it’s also a challenging outdoor workout. If you are new to rock climbing, you will want to go with an instructor on your first go. They will be able to teach you how to climb, ensure you have a safe experience, and they will bring the gear you need.
This will likely involve either bouldering – climbing on rock faces close to the ground. You won’t need harnesses or ropes and is a great option for beginners. The next type of rock climbing that is common for beginners is top-rope climbing. This is when you climb a rope anchored at the top of your route while your instructor belays you.
Both bouldering and top-rope climbing are challenging workouts that require significant leg, arm, shoulder, and back work as you make your way through your route.
Bring a picnic lunch and you have a perfect summer afternoon ahead of you.
Mountain/Trail Biking
Another great way to experience the feeling of “getting out there” is to hit your favorite trail on two wheels.
Biking is a killer leg, core, and cardio workout that allows you to explore your local natural areas faster than on foot.
It’s best to find trails specifically for mountain bikes so you aren’t dodging pedestrians during your ride.
There are typically two types of tracks, single and double. The singletrack is one-way traffic wide enough for a single bike.
A doubletrack trail is wide enough for two bikes to ride side-by-side.
If you fall in love with mountain biking, rest assured there are several different options for a challenging workout. Standard trail riding is the most common but you can also try cross-country biking, downhill parks, or all-terrain fat tire biking. Mountain biking is also an activity you can do year-round. Start this summer and keep peddling through the new year. Whatever option you choose your legs will be burning and your heart will be pounding while you immerse yourself in nature.
Swimming
Swimming is the original summer fitness activity. What makes swimming such a great summertime workout is it doesn’t have to feel like a workout. Remember long summer days spent by the pool, playing games with your friends, having cannonball competitions, and racing each other to the other side? All of those activities were working your core, arms, legs, and cardiovascular system.
Summer water fun doesn’t have to end with childhood. Go to the lake or the beach and jump in. If you want a more structured workout, you can use a similar routine to what we suggested above for kayaking. Swim for 30 seconds. Rest for two minutes. Repeat as many times as you’d like.
Whatever outdoor fitness activity you choose, know that spending time getting fit in the sun is a great way to boost not only your physical health but your mental well-being. You can’t go wrong as long as your outdoors moving your body.
References
Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D and depression: where is all the sunshine?. Issues Ment Health Nurs. 2010;31(6):385-393. doi:10.3109/01612840903437657
Buck is a Certified Strength and Conditioning Specialist (CSCS), Personal Trainer (NSCA-CPT), & UESCA Run Coach. He is the founder of Outdoor Muscle, a veteran-owned company dedicated to providing endurance athletes and adventure seekers the resources they need to achieve their fitness goals.
