Six great ways to get fit outdoors
Experts
share their favourite ways to shape up and have fun outside.
WebMD Feature
Medically
Reviewed by Dr Sheena
Meredith
You've
been indoors most of the winter, with just a treadmill for company. And then
you hear it -- the siren call of warmer weather, calling you outside.
You'd be
wise to heed that call. Pleasant temperatures and the visual interest of your
surroundings cannot only motivate you to exercise, but help you enjoy it more,
experts say.
Recommended Related to Fitness & Exercise
British Olympic cycling hopeful
Jess Varnish - the new cycling world record holder - was inspired to get into
the sport by her cyclist father Jim. "When I was really young I used to go
and watch him race," says Jess, who won team sprint gold at the 2012 track
cycling world cup. "Some of the big cycling race events also have races
for children so I could even join in on my bike!"
"And
if you love doing an activity, you're more apt to do it regularly", says
exercise physiologist Robyn Stuhr.
But what
should you do once you get outdoors? Fitness experts who spoke to us gave us
their picks for some of the best (and most enjoyable) fitness activities out
there: walking, jogging, cycling, swimming, hiking and kayaking.
Walking
You say
walking is too pedestrian? Actually, it's one of the best lifetime sports.
"It's
easy on the joints,
you don't need a lot of fancy equipment, and you can burn calories,
even though it's a more modest amount compared to some other activities",
says Stuhr.
Current
national guidelines recommend exercise (such as brisk walking) for 30 minutes,
most days in a week.
According
to the guidelines, walking for 30 minutes, 5 days a week, at a brisk pace will
help ward off chronic disease.
"Your
risk of heart disease,
diabetes
and high blood
pressure go down as a response to just increasing your level of
physical activity", says Stuhr.
Beyond
that, if you're trying to lose weight,
you should shoot for 60 minutes of walking most days of the week. To keep
weight off, get 60-90 minutes of walking most days.
Sound
daunting? The trick is to incorporate walking into your daily life and break
the time into several manageable spurts. Consider walking the children to school or the
bus stop in the morning, hoofing it to pick up a bag of groceries or run
errands at lunchtime, and walking the dog or taking a stroll after dinner each
evening.
Equipment
Needed: Good
athletic shoes are all you need.
Pros: Walking is a weight-bearing
exercise (which means it's good for bone health) and helps build cardiovascular
endurance. Almost everyone can do it, regardless of fitness level.
Cons: You may not lose weight as
quickly as with some other forms of cardiovascular exercise.
Jogging/running
Jogging
is terrific for your heart and lungs,
and it improves your stamina. If you're trying to lose weight, it can burn
calories more quickly than walking.
"On
the negative side, running does put more stress on the joints -- the knees, ankles,
and hips", says Stuhr.
The key
is to start slowly. The general rule is to increase your time or distance by no
more than 10% each week.
"The
reason we make that suggestion is not because the heart and lungs can't handle
it, but the joints and muscles are a little slower to adapt to the stress of
vigorous exercise", Stuhr says. Too much too soon, and you can develop tendonitis
or a variety of muscle or joint problems.
Equipment: It's important to get a good
pair of running shoes, and, for women, a good quality sports bra. Pay attention
to the surface on which you run. Paths and grass are softer, but they're uneven
and could have holes. Concrete is harder, but good shoes help absorb shock.
Pros: Running is an excellent
cardiovascular exercise. A 68 kilo (150-pound) woman can burn 306 calories
running for 30 minutes at 8 kph. A study published in the Archives of
Internal Medicine in 1999 found that aerobic exercise like running might be
as effective as medication
for treating
depression in some people.
Cons: Running can be hard on muscles
and joints and can cause injuries such as shin splints
and tendonitis.
Cycling
Not only
is cycling an excellent cardiovascular exercise, but you can really explore
your area by cycling to different neighbourhoods or in parks, bike paths or
trails. Many people cycle to work.
While
running tends to target the hamstrings (the muscles in the back of your
thighs), cycling uses the quadriceps (the muscles on the front of the thighs)
more.
It's
important to make sure your bike is fitted properly to your body; otherwise,
you'll put too much stress on your back or knees.
"I
recommend finding a bike shop or a demo programme where you can try a bike
out", says Tonya Laffey, a professional mountain biker and founder of MTB
Chick Racing. "I would highly recommend getting a fit kit, which
measures you for the bike".
When
you're getting started, you want a softer seat but not one that is too wide, or
you won't be able to get behind it, Laffey tells WebMD. If you're a woman, try
a women's racing saddle. It will be more comfortable but may take some time to
get used to.
If your
gym offers spinning classes, they can help you prepare for biking
outdoors.
It's also
a good idea to learn basic bike repair, Laffey says.
Equipment: You need a bike, a helmet, and
gloves with a little palm padding, which will absorb vibration and cushion your
hands in a spill.
Pros: Biking is fun, can be used as
transportation, and works different muscles than walking or running.
Cons: Equipment can be expensive.
Cycling isn't weight-bearing exercise (the type that helps build healthy
bones), so you'll need to couple it with strength training or another form of
weight-bearing activity for optimum fitness.
Six great ways to get fit outdoors
Experts
share their favourite ways to shape up and have fun outside.
(continued)
Swimming
Swimming
is a wonderful cardiovascular conditioner that also tones arms and legs, and
it's very easy on the joints, says Stuhr.
In fact,
it's perfect for people who have muscle or joint problems. The weightlessness
of the water helps them exercise pain-free.
Swimming
will increase your stamina, can help ward off diabetes and high blood pressure,
and relieves stress, Stuhr tells WebMD.
Equipment: A swimsuit and maybe goggles.
Pros: Most people already know how to
swim; it's fun, refreshing, and forgiving of excess weight or physical
disabilities.
Cons: Not everyone has easy access to
pools, lakes, or the ocean. Swimming is not weight bearing, so you should pair
it with other activities such as walking or lifting weights.
Hiking and rambling
Hiking
uses a lot of up-and-down movement, so you get a tremendous leg workout along
with the cardiovascular benefits.
Not only
that, but hiking provides a relaxing atmosphere for a workout that doesn't seem
like a workout at all. Listening to the birds and a babbling brook, and
enjoying the cool breeze of the forest provides a break from daily stresses,
says author Sheri McGregor.
Hiking is
also a great sport to do along with a friend or partner. But it does require
some preparation.
"A
beginner should do a little research and find short hikes that offer good
scenery without too much difficulty or special equipment", McGregor says.
Beginners
should also be aware of potential dangers in their area. wasps, mosquitoes,
biting flies, bees can be an issue.
You'll
also need to dress for quickly changing temperatures -- think layers. And be
sure you know if water is available where you're heading. A good regional
hiking book with area footpaths and trails is a great investment.
More
difficult hikes offer a sense of accomplishment. McGregor and her spouse do
"extreme" hikes, requiring intense boulder scaling that engages the
mind as well as the body. For extra adventure and challenge, you can backpack.
Equipment: You'll need a good pair of
hiking boots, a backpack (to carry water and supplies), and possibly a walking
stick.
Pros: Hiking is a great leg, ab, and
bottom workout, and it helps build cardio endurance. A 68 kilo (150-pound)
woman can burn 200-plus calories hiking 30 minutes.
Cons: Unless you live near hiking
territory, this is generally a weekend-only activity. Try walking, jogging, or
another activity for your weekday workouts.
Kayaking
Kayaking
is primarily an upper-body sport, but it also works the muscles of the centre
of your body, back, and stomach.
In fact,
"many beginner kayakers fatigue
early because they rely mostly on their arms rather than their core", says
Brian Clark, a kayaking enthusiast.
Beginners
should start by taking a class or clinic in a pool or flat-water location.
"You'll
learn how to roll the kayak, paddling technique, read the river and what to do
for problems like getting pinned against rocks", says John Benson, a
university recreation director.
To
prepare your body for kayaking, pay attention to working out your shoulders,
abs, and lower back. It's also important to work on your flexibility, Clark
says. Pilates and yoga are helpful for this.
Equipment: A kayak, a helmet, a personal
flotation device, and safety gear such as throw ropes. A neoprene or wet suit
is good to have in cooler weather.
Pros: If you love the water, kayaking
is a fun and scenic way to work out.
Cons: Equipment is expensive, and you
need training before you hit the water on your own. For most of us, this is a
weekend-only activity.
No comments:
Post a Comment