Autumn is a great time of year to get outside for exercise. Here’s a list of activities you can do to increase your heart rate while enjoying the outdoors!
GO FOR A WALK
Take a brisk stroll through your neighborhood or a local park, even if it’s for 15 minutes. Walking is a cardio-vascular exercise that strengthens the heart and lungs, and boosts overall fitness.
HIKING
Enjoy the fall foliage by taking a hike on hiking trails through nearby woods or on hilly terrain. Invite a friend or family member for safety and a bonding experience!
DISTANCE RUNNING
While this might seem like a hard core exercise, you can take the edge off by running at a slow pace. Start with a mile and build up from there. By Thanksgiving you can enter a 5K or fun run and feel a sense of accomplishment. Find a local high school or middle school track and local running paths to begin your training.
YOGA/TAI CHI IN THE PARK
These are exercise practices that many people have been enjoying for hundreds if not thousands of years! Look online for local yoga or tai chi instructors who hold class outside. If you already take a studio class, ask the instructor when an outdoor ‘field trip’ can be scheduled! 🙂
TOUCH FOOTBALL
Fall means football season. Get some friends together and play a two-hand tag football game. When playing a sport, you can get exercise without even realizing it!
BIKE RIDES
Paved bike trails are popping up in many communities. Take advantage of this! Your legs and heart will get a great workout without pounding your joints (as with running).
ROLLERBLADING
Use your rollerblades on bike trails or around your neighborhood! An excellent workout for your cardio health, core and legs.
FRISBEE GOLF
This activity might be less familiar to you. Frisbee (or disc) golf is similar to traditional golf, except instead of hitting a golf ball with a club, players throw a disc into a basket. A great way to get more walking and movement in your week! Look online for courses near you.
RAKE LEAVES
If this sounds like work, good! Raking leaves provides cardio and movement in your day—and getting some fresh air makes you feel great.
HOW TO APPLY:
Choose one outdoor exercise (i.e., walking, yoga or distance running) and make it a regular routine (once or twice per week). Then, sprinkle in one of the other outdoor activities on the list for fun when it makes sense with your schedule (a mid-week evening or weekend afternoon, for example).
- Try one new activity each week and see how you like them!
- Or, find one you like best and stay with it!
- Remember: Inviting a good friend (or a new one) is a fun way to enjoy the activity.
- As with any exercise, do not over-exert yourself, and be sure to take water and rest breaks when you need.
TIP: Mark the days in your calendar you plan on exercising, just like any other appointment!
*Be sure to consult trusted resources for each activity’s proper equipment. To customize an exercise routine based on your current fitness level and health factors, schedule a fitness consultation with me.
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