Make the most of outdoor workouts

You’ve heard it before, but being active is key for warding off high blood pressure, weight gain, and a host of other health problems, such as heart disease and diabetes. But here’s something you may not know: Taking your workout outside can give you an added mental health boost too.

“Studies have shown that working out in the outdoors may make you a happier person,” says Errick McAdams, a certified personal trainer in Washington, D.C. Indeed, a review of studies comparing people’s mood after indoor and outdoor workouts found that exercising in nature led to lower feelings of tension, anger, and depression. Participants also said they enjoyed moving in nature more, and they were more likely to want to continue being active going forward.

So, are you ready to embrace nature? Use this guide to make the most of your outdoor workout.  

1. Make a plan 

“I would encourage everyone to get outside a few times a week and exercise, just to lift your spirits if nothing else,” says McAdams. Have a pair of running shoes or hikers? Great! But definitely not necessary. Something as simple as taking a walk before work or after dinner can make a noticeable difference, he says. Plus, the varied inclines and wind resistance can add an extra challenge (which equals more calories burned) to your stroll.

2. Wear sunscreen 

Choose a broad-spectrum sunscreen with an SPF of at least 30 to protect your skin from the sun’s damaging rays. Sport versions that are sweat- and water-resistant work best for exercise. Apply the sunscreen at least 15 minutes before going outdoors so that it can fully absorb and protect you, according to the American Academy of Dermatology.  

If you’re staying outdoors for a while, consider setting a cell phone alarm to remind you to reapply every two hours. It’s also important to reapply immediately after you’re done sweating. Wearing a hat or UPF-rated clothing can offer extra ultraviolet light protection.

Cloudy outside? The sun’s rays can still reach your skin, so don’t skip this step.  

3. Dress in loose, light-colored clothing 

When it comes to workout attire, light is best, and we’re talking about weight and color. Exercise clothes made from lightweight fabrics that wick away moisture can keep you from feeling weighed down by sweat.  

In terms of color, darker fabrics absorb more sunlight and can make you feel hotter. Try to pick light-colored fabrics to help you stay cool. And don’t forget a light-colored cap. The visor helps keep the sun off your face and out of your eyes.  

4. Drink water before, during, and after your workout 

Never start a workout without water on hand. “Working out in the heat of summer can be dangerous. It’s very important to stay hydrated,” McAdams says. Aim to drink water before, during, and after exercise, or roughly every 5 to 10 minutes, depending on how hot it is outside and how strenuous your workout is. Sipping often can help keep you from becoming dehydrated or developing other heat-related health problems.

5. Hit the stairs 

“Two of my favorite outdoor workouts involve the same activity: climbing stairs,” McAdams says. Jog or walk up and down bleachers at the local high school to blast calories. Or look for stairs around town for a combo cardio-and-toning workout. Alternate climbing stairs with strengthening exercises, such as squats and push-ups.

6. Play in the water or join an outdoor class 

Swimming laps at a community pool is a great way to cool off, get your heart pumping, and escape from the daily grind, says McAdams. Or look for free or low-cost fitness classes in the park. Yoga and tai chi are gentle, low-impact options that are popular in many communities.

7. Replace lost electrolytes after exercise

When you sweat, you lose important minerals called electrolytes. These minerals, such as calcium, magnesium, potassium, and sodium, are critical for maintaining the fluid balance in your body. They also help your muscles contract and perform at their best.  

If it’s an especially hot and sweaty day or you’re working out for more than an hour, you’re going to want to make sure you replenish those lost electrolytes. While low- or no-sugar sports drinks are one option, there are also a ton of naturally hydrating food sources, such as cucumbers, watermelons, low-fat yogurt, and coconut water. Eating a balanced meal post-sweat can also do the trick.

8. Don’t force it 

To stay safe while maximizing your enjoyment, listen to your body. “When it feels too hot to work out outside, don’t,” McAdams says. Instead, wait to exercise in the evening when temperatures cool down, or do it early the next morning before temperatures heat up.  

Ready to plan your next outdoor workout? The first step is ensuring you can do it safely. Some medications, including those for some mental illnesses, can affect the body’s ability to regulate heat. It’s a good idea to talk to your doctor before beginning any new exercise program. They can help make sure you stay safe while working out and embracing nature.