How Exercising Outdoors Can Improve Your Workout

 

Good Health: Outdoor exercise benefits

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Do I Need to Wear a Mask While Exercising Outside During Times of COVID-19?

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Then consider these suggestions to help make exercising outdoors like a breath of fresh air for your body and spirits: If you have asthma, use your medications before exercising, in the manner prescribed by your physician. Do a fiveto Walking is a good exercise choice over activities that cause. Here’s How to Get Started if You Want to Take Your Exercise Routine Outside. Exercise early. “People can always find more excuses to avoid exercising outdoors at the end of the day,” says Vindum.

In the morning your energy Avoid temperature extremes. Although your body can adapt to colder or. Even short exercise outdoors can have a significant impact on your mental health.

Also, just looking at nature increases serotonin levels and decreases cortisol levels. Serotonin, in turn, improves your mood. Exercise boosts many areas of wellness because of: An increase in endorphin levels ” Endorphins are our body’s natural hormones that get released when we are doing something that requires a burst. Almost any form of exercise or movement can increase your fitness level while decreasing your stress.

The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming. And remember, you don’t need to join a gym to get moving. How it works: Before you get started with the nine-move outdoor workout, warm up with at least five minutes of power walking or light jogging. Perform each move for the prescribed time or number of reps.

Then wipe off your sweat and consider one of the other outdoor exercise ideas below. 1. Or hop on that treadmill that’s been serving as a clothes hanger for far too long. With each walk, your immune system gets a little stronger. Activity of germ-fighting immune system cells increases.

The bottom line: Moderate exercise can boost your immunity right now—but don’t overdo it. Nieman views this pandemic as a golden opportunity to start a. Outdoor exercise can help ward off seasonal affective disorder (SAD), depression and anxiety because sunshine naturally increases serotonin, a hormone that affects your mood.

And exercise itself produces endorphins, another feel-good hormone that boosts your mood and reduces pain. It challenges your body. Training outside also provides a change of scenery from a sweaty, bustling gym to a technology-free zone; not to mention far more challenging terrain.

Get lean fast with these 10 outdoor workouts.

List of related literature:

Outdoor exercise with nature, fresh air and sunshine is ideal (e.g. brisk walking, light jogging, cycling, swimming, stretching, weight-bearing exercises).

“A Guide to Evidence-based Integrative and Complementary Medicine” by Vicki Kotsirilos, Luis Vitetta, Avni Sali
from A Guide to Evidence-based Integrative and Complementary Medicine
by Vicki Kotsirilos, Luis Vitetta, Avni Sali
Elsevier Health Sciences APAC, 2011

Working out outdoors is good for you when you are inhaling fresh air, navigating the uneven ground when you are walking or running and absorbing sunshine.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Avoiding exercise during the coldest and driest part of the day, or exercising indoors in a more controlled environment with fewer allergens or pollutants, may also reduce the risk of EIB.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

Many outdoor magazines, websites, and personal trainers can offer tips for training and conditioning for specific outdoor activities.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Or, instead of a morning gym routine, you could do some of the things you love outdoors in the early-morning sunshine, like Rollerblading, bikeriding, recreational sports, dancing, or walking.

“Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within” by Latham Thomas
from Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within
by Latham Thomas
Hay House, 2017

An indoor or outdoor cycling training includes a warm-up, cardiovascular exercise, lower limb resistance exercises, and a cooldown part with stretching exercises.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

A study of 11,649 exercise participants (54% outdoors, 18% indoors and 28% practicing in both environments) found that outdoor practitioners dealt better with stress and depression, and had a better knowledge of health maintenance (Puett et al. 2014).

“Handbook of Environmental Psychology and Quality of Life Research” by Ghozlane Fleury-Bahi, Enric Pol, Oscar Navarro
from Handbook of Environmental Psychology and Quality of Life Research
by Ghozlane Fleury-Bahi, Enric Pol, Oscar Navarro
Springer International Publishing, 2016

It also permits you to exercise regardless of the weather because you can do some things indoors and some outdoors.

“Prediabetes For Dummies” by Alan L. Rubin
from Prediabetes For Dummies
by Alan L. Rubin
Wiley, 2009

Or in summer, exercise in an air—conditioned room or gym, or wait until the early evening to exercise outside when the sun is less intense,” she says.

“The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast” by Editors of Prevention
from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast
by Editors of Prevention
Rodale Books, 2010

For one thing, exercising outdoors uses a wider variety of muscles.

“The Care and Feeding of Indigo Children” by Doreen Virtue
from The Care and Feeding of Indigo Children
by Doreen Virtue
Hay House, 2001

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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44 comments

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  • well like this whole covid had me in the house for how many years now so i been getting my right arm stronger if u know what i mean

  • hello, this is just incredible, my name is Ahmed and I run a charity organisation called smile2life we would love to share this video on our online platform. help is and let’s share this amazing contents in our website ��

  • Amazing. Losing weight just by exercising has never been easier! But once I decided to start with my powerful and favorite drink before my exercise routine, everything changed!

  • Restricting Airflow during AEROBIC “cardio” exercise means the activity will not produce the physiological changes required to achieve your health goals of vascular resistance in hypertension and metabolic disturbances in diabetes and other metabolic diseases. If you must wear a mask, then you’d have to lower your intensity. Lowering your intensity will render the exercise to an immeasurable degree above useless. My advice is to find a place where’s social distancing is guaranteed or lower your expectations. Significantly.

  • Hi guys! Enjoy these exercises that you can do anywhere to improve your explosive speed. I’d recommend going through each exercise for 10 reps (5 on each side for single leg exercises) resting for 30 seconds between each, then repeat for 3 sets. Below are the time stamps for all 10 exercises:
    1. Jump Squats 00:26
    2. Jump Lunges 00:58
    3. Lateral Bounds 01:30
    4. A Skips 02:07
    5. Reverse Lunge Knee Drive 02:33
    6. Tuck Jumps 03:10
    7. High Knees 03:37
    8. Heel Flicks 04:08
    9. Kneeling Jumps 04:38
    10. Calf Jumps 05:33
    Try repeating 3 times per week (with a day of rest from the exercises between each day) and start seeing improvements in just a few weeks!

  • i actually kind of like having sore muscles the day after, not because it feels good, but because i know that i worked hard and i’m making progress

  • im confused, how much should you do until you injure your knees? don’t nfl players and a lot of explosive athletes end up with knee injuries due to all the stresses they endure when training?

  • i don’t know how to start, I work a sedentary job, overnights, have knee issues, in pain any time i’m not sitting down. so this all sounds well and good but what does one do if they are physically not able?

  • I’ve literally never gotten the workout high that everyone else seems to get from running/weightlifting. Those always seemed like a chore to me.

    Now I do dance fitness cuz I always have fun & sweat like crazy when I’m doing it ✌️

  • YouTube tracked me searching for a workout video and then recommended me this. I have started to excercise a bit more in past 2-3 weeks, and wanted to do something more exhaustive. Now YouTube is telling me the long term benefits. I think I’ll have to grow out of my low self confident self and go for runs despite being visibly overweight and having a funny looking running gait, after the pandemic is over, ofcourse:D

  • this is actually more than I thought it would be more interesting, didn’t think exercise would be this important. I knew it was this changes the entire way I think about it.

  • As a European with a different health care system I am always surprised when the money factor is mentioned because I just can’t relate spending so much money on just going to the doctor/dentist what so ever it blows my mind every time

  • My plan was to this 3 sets wit 30 reps but nah I cant my legs are killing me
    Day 1 2 sets 30 reps
    Day 2 3 sets 10 reps, 1 set 30 reps
    Day 3 –
    Day 4 –
    Day 5 –
    Day 6 –
    Day 7 –

  • You see results faster than six months if you are consistent.. you can see muscles definition within the first two weeks. At least in my experience..

  • So, when we feel the pain after we just started the exercise, do we have to stop for a while or we can still proceed while ignoring the pain?

  • I agree to this vid. Because its true that exercise will reduce your depression and anxiety and i experience it myself. Oh btw my body feels good after exercises and workouts. And i will continue to do this to make my body healthy and fit ����

  • That’s weird when I first started working out I never got sore but I always did a lot of stretching before I started! I always did 5 to 10 minutes of stretching before and after!

  • My son learned all theses fast movements and workouts in his agility class. Saving this video to remind him he can do it at home since everything is closed. Thank you for the fast quick instructions ������

  • I hate intense exercise, but I do very intense cardio and weights nearly everyday purely because of that sore dead feeling afterwards, feels so rewarding:)

  • The cool thing about exercising is that you can customize it to your life and what you like. I like to take walks and dance and stretch, getting more into Yoga and some meditation too. It can be easy to overdo it the first time, but do what is healthy and keep it up. It won’t be a chore if you like what you do… and it truly does help with depression and anxiety if you keep it up. Good luck! ��

  • I’m already addicted to working out & it’s only day 7 since our LOCKDOWN in New Zealand. This quarantine got me motivated since I can’t be out eating at takeaway stores ��

  • Sir I practise for about 5.30 hours a day daily. It includes explosive exercises, dribbling exercises, footwork exercises, juggling and shooting. I want to get selected in an international football team. Shall I keep it up or do some more?

  • Great Video. This is probably one of the better videos that will help you. I basically do this everyday for about a week and I’m seeing results and I’m still continuing this

  • Just did a two our workout… Had a shower…. Lying on bed and suddenly found this vid…i feel so great now… The sore muscles makes me feel great

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  • So after 6 months your hard work will start to show? What about for mental health? I’ve been working out for the past 6 months and I have yet to feel good, in fact quite the opposite. I’ve been eating healthy, I’ve been sleeping at the same time every night for 8-9 hrs. So what gives, can someone explain? Before anyone jumps in with their “expert” knowledge. I’ve been eating very healthy, and I’ve got the “looking good” aspect down, but it’s just my mental health which has deteriorated….So I’m starting to think that all this talk about it being some sort of “miracle” cure for depression is a lie.

  • I think finding something you like is important and helps that whole “exercise regularly “ part and a good podcast to help cut through all the fluff is Lean & Slim https://podcasts.apple.com/us/podcast/lean-slim/id1505015884?i=1000470727078

  • If asked what is one exercise you should do to increase your speed? The answer would be to do MAX VERTICAL JUMPS. How high you jump from a standing position is highly correlated with how fast you run. If you are already so busy playing soccer it is a great way to increase your speed without additional time taken away.

  • Right after attempting numerous programs and not one of them working, this vertical jump training was my savior. Touching the rim was all I can do two weeks ago and I really felt embarrassed over it. My friends are really shocked regarding how I can now dunk in just a small amount of time! I discovered this jump guide by Google. It is Julian Jumρosen
    best luck

  • should I do these excercises daily? or should I leave a day in between? im asking because ive done a few explosiveness routines and normally they ask you to rest a day.

  • This is a stupid question. You don’t need a mask outdoors unless you’re going to be in literal huddled masses. Casually passing some people, even closely, is highly unlikely to give you covid19, unless you’re moving really slowly.

  • Major American population is on oral prescription with highest % of obese population. Most unhealthy developed nation on this planet.

  • y’all these REALLY help. i did these for 20-30 minutes ONE day and had a softball game a few days later. my coach commented how significantly faster i was running the bases. i will now be doing this daily!

  • I try to jump rope everyday for 30 min using the 1 lbs rope from crossrope. What do you think the benefits will be after a while?

  • I really want to say your sharings are so valuable when I organize solo training for myself. Thank you so much for all the effort and time!

  • Hey bro your channel inspired me to start playing football again after 4 years. Hopefully will crush next summer’s trials and make it as a semi pro

  • Masks should be required in public unless you are eating, drinking, or exercising. Too bad Gov Gavin Gruesome couldn’t come up with this

  • You don’t need to wear a mask exercising away from people…. when you are at the gym you should wear the mask when your not using the 6ft socially distanced equipment. Like when you walk through the gym to go to your locker or are talking with people mask should be on. Once you start doing reps you should take the mask off to breathe efficiently 6 feet away from that person. If you sneeze or accidentally cough immediately sanitize the area you coughed on. Simple as that

  • Why don’t you open your history books!! Fresh air helped the recovery of all plagues. Yeah common sense! Why would u wear a mask in 100 degree Temps out in your own backyard? by yourself? Its makes me worry about my kids when I’m gone!! Who are these leaders making these idiotic rules for our country???? God save us all.

  • I was being too tired at first but after learning proper breathing and posture in exercise my mind always tell me to run or go to gym. My mood has changed drastically like I feel more active and positive at all time.

  • If you want to lose weight exercising it must be heavy, with a reduction in daily calorie intake.
    I tried moderate walking 2 miles a day and found it didn’t do much to help me lose. Then I started mowing my 1 acre yard with a gas push mower and started to see better results

  • I feel like I’m not the only one who struggles to motivate myself to exercise alone, team accountability is huge, so it sucks that covid is threatening/limiting this…

  • Why run on near empty trail what happens if you need help and it’s no people or robbers? Adjust time more people more safety from being robbed or hurt by bad people

  • Thanks Dr. Chris for this! Here in Japan, we are requested to use masks inside sports gyms. But outdoors, I think there is no need. Especially nowadays that weather here becomes so hot and humid. Very prone to heatstroke or collapse:)