Fall is the perfect time to exercise outdoors. Here's how to make the most of it.
Breaking into a sweat when you’re working out is great. Breaking into a sweat the second you step outside to head out on your daily jog, or post-dinner stroll around the neighborhood, because it’s sweltering outside ... less so. If the summer heat has put your favorite outdoor activities on hold or sent you scrambling to an air-conditioned (and pricey) gym, take heart: Fall is here, and temperatures will (finally!) become milder.
Fitness experts love outdoor workouts — and there are a few reasons why this fall is a great time to get your routine out of the gym and into the great outdoors. Here’s what you need to know.
Why should we consider exercising outside?
Getting out in nature is good for your health, according to multiple studies, which have found that spending time outside in natural environments reduces stress and decreases negative feelings like anger and sadness. Hanging out in green spaces (like your local park) may even slow down the aging process. Exercising in nature, specifically, was also found to be associated with better brain health.
Exactly why getting outdoors is so good for you isn’t entirely clear, but we know that sunlight provides vitamin D (yes, even if you’re wearing sunscreen) and taking in fresh air can even help you avoid sickness. (You’re more likely to catch someone else’s cold in a stuffy gym than, say, on a run in the park.)
There are also practical reasons to exercise outside, personal trainer Natalya Vasquez tells Yahoo Life. “Exercising outdoors gives you the opportunity to include family, co-workers or friends for free,” she explains. “Studios and gym memberships can charge high fees that not everyone wants to or can pay; exercising outdoors will give you the same camaraderie and connection without having to pay for the space.”
Making exercise a social activity has also been associated with benefits, including enjoying your workout more — making you more likely to keep it up. Plus, bonding with others makes us happier overall.
What kinds of exercises can I do outside?
Personal trainer Josh York, founder and CEO of home personal training company Gymguyz, tells Yahoo Life that when it comes to his workouts, he embraces the cooler weather.
“Jogging on trails is fantastic for endurance and gives you a great view, while interval training — alternating between high-intensity bursts and slower recovery periods — keeps things exciting and boosts your cardio fitness,” he adds. “Body weight exercises like squats and lunges are perfect for building strength and stability. Plus, the crisp fall air makes these workouts more enjoyable and can enhance your overall fitness without feeling like you’re overheating.”
You may even work out harder thanks to the new terrain, York says. Running, walking or doing body weight exercises on sand, for example, forces your muscles to engage in new ways, which can help you burn more calories.
Beth Shaw, founder and CEO of Be Yoga Fit, tells Yahoo Life that she takes her yoga practice outdoors in autumn, as outdoor yoga “fosters a deep connection to nature.” This can help aid in mindfulness practices, she notes, as you can focus on “the sounds of rustling leaves, the smell of fresh air and the feeling of grass or earth beneath you” to ground your practice and make it easier to focus on your breath and movements.
Plus, she says, mild fall temperatures mean you can enjoy longer sessions and deepen your practice in a way that might be less comfortable to do in hotter weather.
Autumn’s also great for accidental exercise
You may not realize it, but you could be moving your body more in the fall just because of the nature of the season. Leaves overtaking your yard? Clearing them out can become a great workout, personal trainer Stacy Orsborn, the co-founder and president of fitness for Victress Mvmt, tells Yahoo Life. “Yard work strengthens your arms, back and core while also getting your heart rate up,” she says. “Plus, it’s a functional form of exercise that benefits both your body and your home’s outdoor space.”
Instead of driving to the store to pick up items for dinner, take a leisurely stroll — you’ll get extra steps in, save money on gas and enjoy fresh air. Dusting off your bike as your fall form of transportation is also a good choice, as cycling is a low-impact activity you can enjoy for hours in the fall, says Orsborn.
How to make movement fun in fall
While there are tons of different ways you can work out in the crisp weather, you don’t have to stick to your typical exercise routine in order to get movement in. Here are some ideas on how to take advantage of the weather with outdoor activities in the fall.
Go apple picking.
Visit a pumpkin patch (bonus points if you load the heaviest pumpkin into your car).
Swap the pool for wild swimming.
Take your kids trick-or-treating (getting your steps in while scoring candy is a win-win).
Sign up for a “fun run” with friends and train accordingly.
Canoe or kayak on a lake.
Go hiking or take a nature walk to admire the fall foliage.
Do tai chi — it makes for a perfect park day.
