As spring arrives, the longer days and warmer weather offer the perfect opportunity to take your workouts outside. Moving from a gym routine to outdoor training can be invigorating, but it requires some adjustments to ensure a smooth and effective transition. Here’s how to make the most of your springtime fitness shift.
- Embrace Bodyweight Exercises
Outdoor environments may limit your access to gym equipment, so bodyweight exercises become invaluable. Incorporate moves like push-ups, squats, lunges, and planks to build strength without the need for machines or weights. You can even use park benches for step-ups or dips to add variety; and many parks have “bodyweight exercise” equipment. Check out your local park guides online to find one near you!
- Utilize Natural Terrain
Outdoor workouts offer endless opportunities to challenge your body. Hills can enhance your cardio sessions, trails add balance work, and sandy surfaces build strength. Adjust your pace and intensity to match the terrain for a full-body workout. You can use apps like AllTrails, Gaia GPS which also offers information on elevation, or Hiking Project which is a community driven app. If you are a road cycle enthusiast, Kamoot is a great option as well!
- Gear Up Properly
Spring weather can be unpredictable, so layering is key. Wear moisture-wicking fabrics to keep sweat at bay and bring a lightweight jacket to stay warm if temperatures drop. Don’t forget sunglasses, sunscreen, and a hat for protection against UV rays.
- Time Your Workouts
Spring mornings can be brisk, while afternoons may heat up quickly. To avoid discomfort, schedule your workouts during mild periods — mid-morning or early evening often offer ideal conditions. If you don’t have the luxury of working from home or unable to take advantage of the milder weather in the mid-morning, check your local weather at the start of the week to schedule your workouts. In doing so, they become another non-negotiable appointment especially if you enlist friends to join you!
- Incorporate Cardio Challenges
Outdoor environments provide great opportunities for cardio. Try interval running, biking, or stair sprints. Another option is to drive to your local beach or lakeside sandy beach, sprint for 100 yards and then walk back to the start. Or check any of the apps suggested above to find a challenging hill to run up repeatedly. These activities can elevate your heart rate and improve endurance while keeping your workouts engaging.
- Stay Hydrated
Outdoor workouts may cause you to sweat more than expected. Bring a water bottle and remember to hydrate before, during, and after your session. If you are already thirsty or your urine is dark, you are showing the first signs of dehydration and it’s time to increase your fluids throughout the day. Talk to your healthcare provider about your specific needs and while you wait for your appointment take into consideration the variables that may be affecting your water needs – your health, activity levels, the type of work you do, and where you live. And if you find you need a boost to your hydration, check out a wellness center such as Regenerative Health and Wellness in Voorhees (856-783-3100) that administers IV Therapies. Be prepared to discuss your medical history and spend 20 minutes to an hour relaxing while the IV drip is administered.
- Adapt Your Recovery
Recovery outdoors may feel different than your indoor routine. Take time to cool down with gentle stretches and mindful breathing. Consider finding a grassy spot or park bench to wind down and stretch properly. Some yoga instructors move their classes outdoors come spring or county parks contract with them to use their facilities. Check your local county website for more information.
- Enjoy the Mental Boost
Exercising outdoors is proven to improve mood and reduce stress. Physical activity naturally releases endorphins, the “feel-good” hormones, which help reduce stress, anxiety, and depression, but being in nature also lowers cortisol levels, which means less stress and a greater sense of relaxation. Sunlight exposure helps the body produce vitamin D, which is linked to improved mood and lower risks of depression. Additionally, fresh air and natural scenery can improve cognitive function, enhancing focus and creativity. Most importantly, studies show that people who engage in outdoor exercise report lower levels of anxiety and depression compared to those who work out indoors. This may be in part because exercising in parks, on trails, or in outdoor group fitness activities can help create social connections, which are essential for mental health. Even casual interactions, like seeing other people on a jogging path, can create a sense of community and belonging. So embrace the fresh air, sunlight, and nature to elevate both your physical and mental well-being!
By embracing the opportunities the season offers, you can shake off winter’s sluggishness and greet spring feeling energized and refreshed. Lace up your sneakers, step outside, and let your surroundings inspire you to stay active and energized!
Written by Kelly Reising who is passionate about nutrition, fitness and health.
Dr. Mc Millan is a Board-Certified orthopedic sports medicine surgeon practicing in the Virtua Health System of south Jersey. For more information please visit www.drseanmcmillan.com or follow us on twitter @sportsdrsean.
