Forget the treadmill at the gym. It's summertime, and it's the perfect opportunity for you to take your exercise outdoors. Experts say that training outside during the summer rejuvenates people and helps enhance the exercise experience -- both physically and psychologically.
"It helps us to appreciate nature and our bodies more," said Nate Henry, director of sports performance and a certified strength and conditioning specialist with the Sports Enhancement Center, Bloomington, Ill.
"You're taking deep breaths, breathing in fresh air," said Erin Kennedy, director of the Center for Healthy Lifestyles at OSF St. Joseph Medical Center, Bloomington, Ill. "There is increased caloric expenditure when you're doing things outside because your body is in complete control," meaning you're not relying on exercise equipment for support.
"All your senses are heightened," she said. You're looking out for other people, animals, pebbles and tree roots and sidestepping or increasing your pace to avoid them. You're smelling fragrant flowers. You're feeling the breeze and rain. You're using flat terrain and hills.
Vary the exercises you do to challenge your body in different ways.
Exercise that promotes cardiovascular fitness (walking, running, biking, swimming and inline skating) lowers blood pressure and total cholesterol, improves lung and heart health and enhances use of fat as fuel, explained Laura Vedeen Wheatley, exercise physiologist and program coordinator for the Illinois State University Exercise Physiology Lab, Normal.
Exercises that promote muscular strength and endurance (running, basketball, tennis, swimming and to a lesser degree walking and softball) lower back pain, improve bone density and allow you to burn more calories when you are at rest, she said.
Henry suggests doing a physical activity every day, not an exhaustive workout every day. Consider alternating workout days with fun, physical activity days.
"Looking at calories burned is OK but it shouldn't be your end goal," he said. "Your goal should be to make yourself healthy and fit. To feel normal and healthy every day, you need to move every day."
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