What you’ll need to get started with outdoor exercise

Benefits of Yoga

You’ll need the following supplies:

1. sun protection. “Some cancer treatments can increase your light sensitivity, so be sure to wear SPF, sunglasses and a hat, no matter your skin tone,” she says. “If you ever start feeling queasy, seek shade right away.”

2. Supportive walking or running shoes. Good shoes protect the entire body from injury.

3. Water. A good rule of thumb: Sip 4 to 6 ounces of water every 15 to 20 minutes you’re outside.

Outdoor cardio routine

Walking outdoors is a great cardiovascular workout, especially if you’re new to exercise. Here’s how to get started:

Determine your distance and route, such as two laps around the track at your local park each Sunday.

Increase your speed. Each week, time yourself and try to walk your lap faster than you did the week before.

Increase your distance. Once you’ve bumped up your speed, add another lap to your routine to walk a longer distance.

Add some intervals. If you’re looking for more intensity after a few weeks or you’re short on time, add a few jogging intervals to burn more calories and increase your heart rate. Try jogging for one minute, then walking for two minutes. Repeat this cycle during your allotted workout time.

Add some strength training moves. For example, after 20 minutes of walking, stop and do 20 squats.

Outdoor strength training routine

Bodyweight exercises increase your strength and muscle tone, which helps protect your joints, ligaments and bones. Try this 20-minute circuit from Norvell:

Warm-up: March in place or walk for three to five minutes.

Dynamic stretching: This type of stretching uses movement to activate and warm up the muscles. Avoid holding or bouncing your stretches before the body is warmed up. “This is like pulling on a frozen rubber band — it’ll snap easily,” she says. Instead, try 20 knee hugs on each side or knee circles to lubricate your joints.

Squats: Perform 20 squats. If you can’t do a full squat, try sitting down on a park bench, then standing up 20 times.

Push-ups: Perform 10 to 12 pushups with your knees on or off the ground.

Triceps dips: Using a park bench, do 10 to 12 dips to work the back of your arms.

Front leg raises: Alternate lifting one leg straight in front of you to work your abdominal muscles without having to lie down on the ground. Do 10 to 12 raises on each side. Use a bench or tree for support if needed.

Starting again with squats, repeat this sequence five more times or for a total of 20 minutes.

Add a cool-down lap around the park or neighborhood.

Gently stretch each muscle group. Check out these stretching routines for a quick tutorial.

“Outdoor exercise is so beneficial because it gives you a lot of variety, sunshine and stress relief, helping you feel great,” says Norvell.

For more fitness tips, check out our Movement page.


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