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| Fresh Air, Vitamin D and Sensory overload outdoors |
Some simple exercise each day, or every day, even if just a simple but effective walk which l mentioned in an earlier blog post, http://rayofsunshinenutrition.blogspot.com/2010/11/walkdont-run.html "Walk..........................Don't run, can have an amazing affect on physical but also mental health and wellbeing.
For me, having given up the gym 5 or so years ago now, getting out into the great outdoors for a run or a hearty walk, even if for just 20 minutes is better than anything any Gym session can offer.....in my humble opinion that is.
National Trust Green Gyms
So it was with great delight recently that the National Trust in the UK, the fine preservers and guardians of national countryside, coastline and historic buildings, were promoting a very simple outdoor fitness plan for all to try encompassing some stretching, running and Calisthenics with the aim to get more of us outdoors in the fresh air, whatever time of the year, becoming active and helping to improve our health.
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| Warm up and stretching just as important outdoors |
With Research on the benefits of outdoor fitness having been highlighted by a team at the University of Essex, UK, lead by Dr Joe Barton, a sports specialist, and an exciting programme devised by British Outdoor training company, Eco Fitness;
http://www.ecofitness.co.uk/index.html, the National Trust have thrown off the shackles of it's normal public perception and associations and come up with something that maybe very beneficial to many people when considering what exercise to do.
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| Park, forest, hills, beach....where would you like to try it! |
Check out some of their plan and their outdoor health & fitness promotion!
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Outdoor gym – Exercise Plan
Exercising outside is priceless, even at this time of year when many of us just want to stay inside and hibernate.
Just five minutes in the outdoor gym every day can lead to an immediate improvement in mood and self esteem, as well as physical fitness.
This 31 day plan has been designed to give you a real sense of enjoying the outdoors, freedom and refreshment to kick start the New Year (or Any time of the year) energised and invigorated.
So, fill your lungs with fresh air and take in the sights and sounds of nature as you jog, skip, run, jump and lunge. While enjoying the outdoor gym you’ll discover a great fun way to burn fat, tone up, de-stress and improve your inner strength and stamina. By following the plan below, and eating healthily you should lose any Christmas weight-gain and feel mentally fitter too!
Benefits:
- Training outdoors can burn up to 20% more calories!
- Outdoor workouts are even more challenging- due to working harder with uneven surfaces and the natural elements.
- Outdoor training provides the perfect total body workout!
- Training with the uneven surfaces improves your balance and core skills.
- Provides us with essential vitamin D, which helps us maintain strong healthy bones, by retaining calcium, not forgetting a healthy glow!
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| Why not exercise with friends |
Top tips for exercising outdoor include:
- Wear plenty of layers. Training outside is unpredictable, the weather conditions change frequently. Wearing layers insulates the body and keeps you warm.
- Be seen, be safe. Wear a high-vis jacket so others can see you.
- Buddy up & train with a friend or family member and make exercise a social occasion too!
- Carry a mobile phone at all times in case of emergency.
- Be aware of your surroundings, the terrain, environment, wildlife & any livestock.
- Water – drink plenty. Hydration is very important not only in the hot conditions but in the cold too.
- Towel – training with a towel is a great tool, especially when it rains!
- Gloves - will keep your hands warm and offer a little protection from the outdoor gym.
- Take with you a Torch or head torch – if you’re training after work you don’t want to get caught out in the dark.
Whatever the weather you can do some sort of activity and exercise. So if it’s raining, try not to be put off. Wearing the right clothing will mean you can still get outside and feel the benefit. It’s just a case of being prepared. You’ll still feel great afterwards.
If it snows!
Wrap up warm and keep active. The snow will bring a whole new dimension to your work out. If it snows during the winter months, adapt the plan accordingly:
- walking in the snow is more challenging to your core
- snowballing is great fun for all ages and a great upper body workout too
- dust off the sledge, sledging up and down hills is the perfect way to burn calories
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| Whatever the weather, dress appropriate and exercise anytime |
The plan
Much of the activity below is based around walking, jogging and running.
But, if you suffer from dodgy knees, have any hip or general joint problems, then we recommend trying Nordic Walking. It reduces the strain on joints by 30% plus it will burn over 40% more energy than ordinary walking, and give you a total body work-out.
Nordic Walking mimics the movements of cross country skiing and the introduction of two poles ensures that the upper body is given a workout.
It uses 90 per cent of the body’s muscles, toning the arms, particularly the triceps, chest and waist, as well as legs and bottom.
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| Nordic Walking, ever popular and a better option for some. |
We’ve included Nordic Walking in our plan, but if you do suffer from joint problems, and wish to do more, visit http://www.nordicwalking.co.uk/
If you want to know what calories you’re burning, visit
Starting off
Find your nearest green outdoor space, Park, Forest, Hills, beach, Cycle/walk Track
Warming up
Before any exercising (outside of walking) follow these basic steps.
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| Stretching, warming up, cooling down....and Tree Loving! |
Warm up by walking briskly 5-10 minutes. Perform the exercises below for 60 seconds each:
- Squat reach
- Jumping jacks
- Rotations
- Step backs
Cooling down
Cool down by jogging or walking slowly for 5 minutes. Hold each of the stretches below for 30-45 seconds:
- Calves
- Hamstrings
- Quads
- Hip flexors
- Chest and shoulders
- Triceps and biceps
Q. How do you know you’re working hard enough to gain benefits from exercise?
A. A good guide to getting benefits from exercising within your training zone is when you can no longer hold a conversation with the person you’re exercising with
Don’t forget:
- Exercising with friends is a great way to stay motivated and is a sociable way to get fit
- Mix your routines – that way you won’t get bored
- Encourage your work colleagues to join in – a lungful of fresh air at lunchtime gets the oxygen flowing!
- Keep fit as a family – that way everyone can be involved, set goals and share their achievements
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| Enjoy the great outdoors...but watch out for Private land! |
For the complete Programme to Download and use see the National Trust Outdoor Gym:
For the more adventurous of you looking for some expert advice, help, motivation and the chance to buddy up with others looking for the same king of Fitness/Exercise experience, these alternative outdoor options may appeal:
http://www.regimentfitness.co.uk/
http://www.ecofitness.co.uk/
http://www2.btcv.org.uk/display/greengym
http://www.lisafoleyfitness.co.uk/friends-you/national-trust/
http://www.nationaltrust.org.uk/main/w-global/w-localtoyou/w-eastengland/w-eastengland-outdoor-gym.htm
http://www.newyoubootcamp.com/
http://www.bordersbootcamp.com/
http://www.fitfarms.co.uk/
http://www.armybootcampfitness.co.uk/
http://www.born2move.co.uk/
http://www.britmilfit.com/
http://www.theworkoutcompany.co.uk/outdoor-fitness-training.html
http://www.greenwichpilates.co.uk/Running-Mummies.aspx
http://www.acceleratehealth.co.uk/classes.php
So Training shoes out, Tracksuit and Fleeces at the ready, water bottle full......Rocky music playing in your ears....
Time to get outside..........
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| Choose your outdoor shoes and Clothes Carefully....headband is optional! |
Don't say l didn't warn you if lot's of kids start running behind you...and watch those steps when your Shadow Punching!
Happy Exercising.
Nutrition Advice
For more benefits of a well balanced diet, healthier lifestyle and the potential of Exercise outdoors and the environment that surrounds you, come and visit me at my clinic and see what positive changes maybe suitable for you.
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