With the stress of moving states and quitting my job, I have needed to find ways to manage my stress. Getting outdoors to exercise, is always my go to remedy. I love the above picture as it kind of says, “The snow won’t stop me!” Just this past weekend I was feeling some extra stress and joined a group hike. I ended up turning down a wrong road with a low gas tank so I gave up finding the group and headed out on my own. It was probably a better idea anyway. I was able to go at my own pace and be present to evaluate some of the issues I was stressing about.
Introduction
In this blog post, I’m going to walk you through the fun world of outdoor workouts, specifically female-friendly outdoor workout routines. Discovering the rewards of taking your exercise routine outside isn’t just about a change of scenery; it’s also about tapping into physical and mental health benefits that come with being out in the fresh air.
Now, how exactly does embracing the great outdoors enhance your overall fitness experience? First off, studies have shown that outdoor exercise, like running in the park or doing yoga on the beach, can lead to improvements in mood and reductions in anxiety, stress, and depression. For women, who can often feel constrained by the many roles we have, the expansive space that nature provides can be incredibly rewarding.
Outdoor workouts are a unique opportunity to create a fitness program that’s dynamic and flexible. It’s the kind of exercise routine that excels in variety and adaptability, aligning with the different needs of women’s health and fitness. Plus, there’s the added vitamin D from sunlight, which is crucial, especially during those winter months when sunlight is scarce. Being from Alaska, we had many months of darkness and it can be hard to deal with. Staying active is important to combat winter depression.
But it’s not just the workout itself; it’s overcoming the barriers that can sometimes make it challenging for women to exercise outside. From safety concerns to social conditioning that might discourage women from certain types of vigorous outdoor activities, addressing these issues head-on empowers women to take full advantage of outdoor workouts.
With these factors in mind, let’s take a deeper dive into designing outdoor workouts tailor-made for women. This includes how to adapt routines based on fitness levels, the types of exercises that yield the best results, and creative ways to utilize your environment, whether it’s a local park or your own backyard.
Tailoring Women’s Fitness: Adaptable Outdoor Routines
If you want to maintain interest and stay consistent with your fitness routine, it’s crucial to create your workouts around your specific needs and goals. This means considering your fitness level, personal preferences, and the physical environment around you.
Start with bodyweight exercises which are perfect for outdoor settings. You’re going to find out about exercises like squats, lunges, and push-ups that you can do anywhere and can be scaled up or down in difficulty. These core movements promote strength and flexibility, central pillars of a well-rounded fitness regimen. Consider making up routines with friends to keep it fun if you feel like socialization is needed.
Don’t forget the heart – cardiovascular activities are essential. Brisk walking, running, or interval training on hills or flat ground can significantly enhance heart health and burn calories. Adjust the intensity to suit your comfort and fitness level. I have linked a few of my other blog posts on walking and running in case you need some starting tips or ideas!
Get creative with your surroundings – use park benches for step-ups or tricep dips, climb stairs, or take advantage of open spaces for agility workouts. Natural and urban landscapes can offer a versatile gym experience if you view them through a fitness lens.
Strength training in a park without equipment can be highly effective by utilizing bodyweight exercises. Here are five exercises you can do:
- Bodyweight Squats:
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- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if you’re sitting down.
- Keep your chest up and your knees tracking over your toes.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Aim for 3 sets of 10-15 repetitions.
- Push-Ups:
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- Start in a high plank position with your hands shoulder-width apart and your body forming a straight line from head to heels.
- Lower your body by bending your elbows while keeping them close to your sides.
- Lower until your chest nearly touches the ground.
- Push back up to the starting position.
- If full push-ups are too challenging, you can modify by doing knee push-ups or incline push-ups against a bench or elevated surface.
- Aim for 3 sets of 8-12 repetitions.
- Lunges:
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- Stand with your feet hip-width apart.
- Take a big step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
- Keep your front knee over your ankle and your back knee hovering just above the ground.
- Push through your front heel to return to the starting position.
- Alternate legs and repeat.
- Aim for 3 sets of 10-12 repetitions per leg.
- Pull-Ups (if there’s a bar available):
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- Find a sturdy horizontal bar that can support your weight.
- Grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Pull yourself up until your chin is above the bar.
- Lower yourself back down with control.
- If you can’t do a full pull-up, you can try assisted pull-ups using a resistance band or simply do negative pull-ups, focusing on the lowering phase.
- Aim for 3 sets of as many repetitions as possible.
- Plank:
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- Start in a push-up position, then lower yourself onto your forearms.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Hold this position for as long as you can, aiming for at least 30 seconds to start.
- If holding a plank for time is too challenging, aim for 3 sets of 20-30 seconds with short rests in between.
These exercises target major muscle groups and can be adjusted in intensity based on your fitness level and goals. Always remember to warm up before exercising and cool down/stretch afterwards to prevent injury and promote flexibility.
Safety First: Tips for a Secure Female-Friendly Workout Space
I’m going to share some helpful pointers to ensure your outdoor workout environment is safe and conducive to regular exercise. I have sprained my ankle more times than I can count do to being sloopy with my surroundings. Assessing the safety of your chosen spot should be your first step. Look for well-lit areas, preferably with some pedestrian traffic. Whether it’s a park, a beach, or a city street, visibility is key.
Make sure you feel comfortable while working out. So, what should you do if you’re planning to exercise alone? Always let someone know where you’re going to be and, if possible, carry a small personal safety alarm. Choose a consistent workout time so that you become a familiar face, and others recognize when something’s out of the ordinary.
Your gear matters, too. Wear bright, visible clothing and, if you’re out in the evening, reflective gear or a light. This helps you stay visible to others, including cyclists and drivers. It’s also wise to invest in sturdy, supportive footwear to navigate different terrains confidently.
If you like to be social, connect with local workout groups, or start one yourself. There’s strength in numbers, and you’ll often find the camaraderie deeply inspiring. Plus, group workouts can be a lot more fun.
Maximizing Results with Outdoor Workouts: A Woman’s Guide
Setting clear goals can be impactful for your fitness journey. You’re going to want to create objectives that are both realistic and measurable, aligning them with the specific benefits of outdoor workouts. Whether it’s improving endurance, gaining strength, or boosting mental health, your goals should be your guiding light. Start with small and realistic attainable goals to avoid burnout.
Planning your routine around the sun can offer more than just vitamin D—it’s about harnessing the natural energy of your environment. Consider capitalizing on the early morning calm or the cooler evening breeze to make your workout both pleasant and effective. Syncing with the natural light also helps your body clock, improving sleep and overall well-being.
Nutrition and hydration go hand in hand with any fitness routine, and when you’re working out outdoors, you need to pay extra attention. Choose energizing snacks that fuel your body and keep hydration levels high to combat the elements, whether it’s the summer heat or a brisk winter day.
Don’t worry too much about being perfect, instead, keep track of your progress over time and celebrate every milestone, big or small. These celebrations act as powerful incentives to maintain your outdoor workout routine and continually renew your commitment to fitness. I promise you, incorporating outdoor fitness will help both your physical and mental well-being.
A little transparency, this blog post contains affiliate links. If you click on them and make a purchase, I may receive a small commission at no extra cost to you. It helps me to keep my blog going!