With spring right around the corner, there is no better time than now to get outside and get some exercise. But after being cooped up all winter, many people ask, how do I do that? The best answer is to start at your own pace—you don’t have to go all out at once. In fact, gradually building into exercise can have better long-term benefits.
The 2018 Physical Activity Guidelines for Americans recommend that adults engage in a minimum of 2½ to 5 hours per week of moderate-intensity activity or 75 to 150 minutes per week of vigorous-intensity activity. With proper planning, you can easily fit 30 to 60 minutes of activity into your routine most days of the week to meet these goals.
Beyond just physical activity, there are other benefits to being outdoors, including:
- Improved Mood and Reduced Depression
- Enhanced Self-Esteem
- Ease of Access
- Low Cost
- Connecting with Nature
Lastly, before starting any activities or exercise, always check with your healthcare professional to ensure you are healthy enough to begin physical activity. And with that, let’s explore some ideas to get active this spring!
- Gardening
For those with a green thumb, gardening is a fantastic way to enjoy nature and get outside. It is perfect for passing the time and serves as a form of physical activity with all the pulling of weeds and planting of seeds. Gardening also has a therapeutic effect on the brain, reducing stress and providing a sense of accomplishment as you watch your hard work thrive.
- Walking and Hiking
Now that the weather is pleasant and the sun is out longer, you have more opportunities than ever to explore. There’s no better spring exercise than taking a break from the city and hiking your local trails.
- Yoga
Yoga is the perfect form of exercise to take outdoors. It’s also gentle enough for beginners who haven’t been very active during the winter. If you’re looking for a low-impact workout to kickstart your spring exercise routine, yoga may be a great choice.
- Biking
Cycling is not only a fun spring activity, but it also has huge health benefits. Spring is a great time to start biking around town—whether alone, with friends, or with a club. Cycling helps strengthen bones, increase muscle strength and flexibility, improve endurance, and enhance posture and coordination.
- Roller Skating
With the recent resurgence in popularity, roller skating is a fun activity to enjoy with friends and family. Benefits include improved coordination, increased muscle strength, better cardiovascular health, and enhanced balance.
- Swimming
Depending on where you live, as the weather warms up, swimming becomes a great option. This low-impact activity works the entire body and provides cardiovascular benefits, making it suitable for people of all ages.
Hopefully, this article has given you some ideas on how to get outside and enjoy the fresh air! Again, be sure to check with a doctor before starting any workout regimen. And remember, it’s never too late to start getting back into a fitness routine!
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About the Author
Kyle Almoney is a member of the Diabetes Coalition of York and serves as the Community Health Director of the YMCA of the Roses.
