Enhancing Fitness with Outdoor Workouts

As fitness professionals, understanding and leveraging the benefits of natural environments can significantly enhance our clients’ physical and mental wellbeing. Recent studies have shown compelling evidence of the health benefits associated with exposure to green spaces. This article will discuss how to incorporate nature into fitness routines, the impact of green spaces on physical activity levels, and provide guidance on designing effective outdoor exercise programmes.

Incorporating Nature into Fitness Routines

Nature-based workouts offer a plethora of health benefits. Regular exposure to natural environments has been linked to improved mental health, increased physical activity levels, and reduced stress. A systematic review and meta-analysis by Twohig-Bennett and Jones (2018) demonstrated that increased greenspace exposure is associated with better self-reported health, lower incidences of type II diabetes, reduced cardiovascular mortality, and fewer instances of preterm births. Similarly, Jimenez et al. (2021) highlighted that nature exposure improves cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep.

Practical Tips

• Identify Local Green Spaces: Map out local parks, nature reserves, and trails. Familiarise yourself with their layouts, facilities, and any restrictions.
• Schedule Outdoor Sessions: Integrate outdoor workouts into your clients’ training schedules, balancing them with indoor sessions to ensure variety.
• Use Natural Features: Incorporate hills, stairs, open fields, and natural obstacles into routines to challenge different muscle groups and enhance cardiovascular fitness.
• Promote Group Activities: Organise group classes in parks. Activities like boot camps, yoga, and running clubs can be more enjoyable and motivating when held outdoors.
• Seasonal Adaptations: Adjust workouts according to the season. Use the summer months for longer, endurance-based sessions and the cooler months for shorter, high-intensity workouts.

The Impact of Green Spaces on Physical Activity Levels

Access to green spaces significantly influences physical activity levels across various populations. Studies indicate that people living near green areas are more likely to engage in regular physical activity. Twohig-Bennett and Jones (2018) found that proximity to greenspaces correlates with higher physical activity levels and lower rates of obesity. Jimenez et al. (2021) also reported that green environments encourage physical activity, thereby reducing the risk of cardiovascular diseases.

Strategies to Encourage Utilisation of Green Spaces

• Educate Clients: Inform clients about the health benefits of exercising in natural settings. Highlight the positive effects on mental health, stress reduction, and overall wellbeing.
• Accessible Options: Identify and recommend accessible green spaces for clients. Consider factors such as proximity, safety, and amenities like restrooms and water fountains.
• Incentivise Outdoor Activity: Create challenges or reward systems that encourage clients to complete outdoor workouts. Use apps to track activities and offer incentives for reaching milestones.
• Collaborate with Local Authorities: Work with local councils to promote the use of parks and trails for physical activities. Participate in or organise community events to raise awareness.

Nature-Based Exercise Programmes

Designing structured exercise programmes that leverage natural environments can provide a refreshing alternative to traditional gym workouts. Here are some sample workout plans that utilise elements like hills, trails, and open fields.

Sample Workout Plan 1: Hill Training

• Warm-Up: 10-minute jog on flat terrain.
• Main Session:
  • Hill Sprints: 5 sets of 30-second sprints uphill, walk down for recovery.
  • Incline Push-Ups: 3 sets of 12 reps using a bench or log.
  • Hill Lunges: 3 sets of 15 reps per leg, using the incline to increase resistance.
• Cool-Down: 10-minute walk on flat terrain, followed by stretching.

Sample Workout Plan 2: Trail Circuit

• Warm-Up: 5-minute brisk walk, followed by dynamic stretches.
• Main Session:
  • Circuit 1: 3 rounds of 10 squats, 10 push-ups, 10 tricep dips (using a bench).
  • Circuit 2: 3 rounds of 15 burpees, 15 mountain climbers, 15 jumping jacks.
  • Trail Run: 20-minute moderate-paced run along a scenic trail.
• Cool-Down: 5-minute slow walk, followed by static stretches.

Sample Workout Plan 3: Full-Body Field Workout

• Warm-Up: 5-minute light jog around the field.
• Main Session:
  • Bodyweight Exercises: 3 sets of 15 reps each of squats, lunges, push-ups, and planks.
  • Agility Drills: 4 sets of 20-second sprints, high knees, butt kicks, and side shuffles.
  • Partner Exercises: Medicine ball throws, partner planks, and resistance band pulls.
• Cool-Down: 5-minute gentle jog, followed by a group stretching session.

Incorporating nature into clients’ fitness routines can provide numerous benefits, from enhancing physical activity levels to improving mental health and reducing stress. By encouraging the use of green spaces and designing effective outdoor exercise programmes, we can help clients achieve better health outcomes while enjoying the great outdoors.

References

Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between Nature Exposure and Health: A Review of the Evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. Click here to review the full research article

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628-637. Click here to review the full research article

Boost Your Fitness Career & Offer Outdoor Training

Unlock the transformative power of outdoor fitness with our comprehensive Outdoor Fitness course. Studies show that regular exposure to green spaces significantly improves mental health, reduces stress, and enhances physical activity levels. Twohig-Bennett and Jones (2018) found that greenspace exposure is linked to lower incidences of type II diabetes and cardiovascular mortality. Jimenez et al. (2021) highlighted benefits like improved cognitive function and better sleep.

Our course equips you with the skills to design effective outdoor workouts, utilise local parks and trails, and create engaging fitness programmes that leverage natural environments. Join today to enhance your expertise and help your clients achieve their health goals in the invigorating outdoors.

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