Consider Exercise and Fitness Outside

More and more people are now attuned to their fitness needs. Whether it's an indoor or outdoor exercise activity, take the opportunity to stay physically fit and healthy.

Outdoor exercises are also popular nowadays. Like indoor exercises, there are several benefits such as:

1. little equipment is needed in order to have a good workout, and there are also exercises that don’t require any equipment at all
2. no more obnoxious people or crowded gyms
3. no need to drive back and forth to a fitness facility
4. you can enjoy the fresh air
5. doesn’t require a special workout outfit or make-up
6. you get a lot of sunshine and vitamin D
7. you can exercise on your schedule (anytime and anywhere)

Some of the reasons for preferring outdoor exercises as a fitness routine may not be included on the list, but whatever your reason, there are still other things to think about. Now that you know a few benefits, the next step is to learn the different activities fit for the outdoors.

There are seven top outdoor exercises; if you want to get all sweaty, feeling great, and worn out, you can check out these exercises.

Lunges – this kind of exercise should be done in perfect form so that all your leg muscles, as well as your buttock muscles, will work with every motion. You can also include some variations like standing lunges, alternative, elevated, walking, and rear lunges.

Push-ups – this is truly an effective exercise for your upper body but very few people do this now because they prefer press machines. The push-up is a productive exercise that doesn’t require any equipment. The basic movements include standard, wide, and close grips. By doing the three basic movements alternately, you can stimulate the muscles on your shoulders, chest, and triceps. You can achieve easier movement by elevating your hands; for harder movement, try elevating your feet. If you're brave enough, you can try clapping and bouncing push-ups.

Squats – doing squats the proper way can provide incredible power. Its effectiveness has been lost due to inappropriate form, improper instruction, and laziness. You can do variations like one leg, standing, pile, wide stance, and overhead squat. By doing repetitions, you can feel your legs getting tired which means it's taking its effect.

Step ups – if you do this exercise properly, then you're doing a brutal exercise. A bench will do as your equipment, and all you have to do is to step up and down. Just make sure that your head is up at all times and your back is in a straight position. This is also a great cardio exercise.

Chin-ups – also called pull-ups; use a tree branch or any playground equipment that allows you to pull yourself up and down. You can repeat this exercise as many times as you like. 

Uphill sprints – try this exercise only if you can do a 100-meter dash. This is carried out by running uphill. Find a decent-sized hill and run up fast. Then walk right down. Just keep on repeating.

Duck walks – walk like a duck; squat down and stay put, then start walking. Repeat as necessary.

Consider Adding Core Strengthening Your Routine

You can have a firm and flat midsection, as well as help, protect you from injuries to your pelvis, back, and neck.

General Principles for Gently Strengthening Your Core:

1. Seek balance. Target your whole core, including your back and hips, as well as your abdominals. That way, you’ll avoid muscle strains caused by putting too much pressure on weaker areas.
2. Honor your limits. Stop if you feel pain, especially in your lower back. The exercise may be beyond your fitness level. It could also be a sign that a specific movement isn’t well suited to your body type.
3. Shorten your sets. Modifying an intense class can be as simple as doing fewer repetitions and resting longer between them. Set your own goals rather than trying to keep up with others.
4. Watch your breath. Skillful breathing can make any exercise easier and more effective. Avoid holding your breath, which raises your blood pressure. Try exhaling during the most intense part of the exercise.
5. Support your weight. Many core exercises use your body weight for resistance. You can lighten the load by sitting in a chair for twists or putting your knees down during planks.
6. Check your form. Ask a trainer or watch a video to be sure you’re doing an exercise correctly. Working out when you’re fatigued can also cause improper alignment and injuries.
7. Play sports. You may already participate in some activities that strengthen your core. That includes rowing and swimming, as well as climbing stairs.
8. See your doctor. Many exercises can be safe for one individual, but risky for another. Talk with your doctor or a physical therapist about your individual concerns.

Sample Exercises for Strengthening Your Core Gently:

1. Do a dead bug. Lie on your back with your arms raised up to the ceiling. Bend your hips and knees to a 90-degree angle. Exhale as you extend your opposite arm and leg out. Repeat on both sides.
2. Lower one leg. If double leg lifts strain your back, start with one side at a time. You can lower your leg down to the floor if that’s comfortable or stop when you feel any pressure on your lower back.
3. Raise your knees. Lift both knees while sitting in a chair or using the hanging leg raise station at your gym. You can also try it with straight legs when your strength increases.
4. Make a bridge. Any backbend including a gentle bridge helps to strengthen your abdominals. Lie on your back with your arms by your side and bend your knees with your feet kept on the floor. Raise your hips by pressing into your feet and upper arms. Work towards staying lifted for up to one minute.
5. Hold a plank. This is a key exercise that works your entire core. It can also be modified in many ways for beginners or advanced athletes. For the easiest versions, do a plank with your forearms resting against a wall or keep your knees on the ground.

A strong and flexible core makes daily activities easier and gives you power and balance. Build up your abdominals, back, and hips with a workout routine that keeps you safe while you increase your fitness.