When the weather is warmer, spending some time outdoors is a great way to prioritize your health, both physical and mental. Getting some activity, sunshine, and fresh air can help to reduce stress, improve sleep, and increase energy.
Here are some great, low-impact outdoor activities to consider incorporating into your routine:
1. Gardening
Whether it’s planting flowers, supporting native plants, or growing your own vegetables, gardening has a host of benefits:
Increased physical activity: Carrying soil and tools back and forth, going from standing to kneeling and back again, and digging in the dirt can give your whole body a workout, supporting cardiovascular health and bone and muscle density.
Reduced stress: Time outdoors, creating a routine, and the satisfaction of a job well done can help to lower stress hormones and boost your mood.
Improved diet: If your gardening includes growing your own fruits and vegetables, the access to fresh and delicious produce can increase your overall intake of fiber, antioxidants, vitamins, and minerals by encouraging a well-balanced diet.
2. Bird Watching
Grabbing a pair of binoculars and keeping an eye out for local wildlife is more than just a relaxing hobby, it also boasts:
Cognitive protection: Bird watching may help protect against age-related cognitive decline.
Brain exercise: By exercising your brain through the need to pay attention to motion, visual searching, and the processes used to recognize and identify patterns, you can actively support your brain health.
Mindfulness: The quiet observation required for bird watching naturally encourages you to be present in the moment, acting as a form of active meditation.
3. Nature Walks (Rivers, Arboretums, and Parks)
You don’t need to hike steep mountains to get the benefits of walking in nature:
Joint-friendly cardio: A brisk walk on a flat, paved, or well-maintained dirt path gets your heart rate up without putting unnecessary strain on your knees and hips.
Mental clarity: Being surrounded by trees, water, and greenery has been scientifically shown to lower anxiety and clear a busy mind.
Vitamin D boost: Safe sun exposure while walking helps your body produce Vitamin D, which is essential for immune function and bone health.
4. Water Aerobics
Taking your workout to the pool is a perfect way to stay active during the hotter months:
Zero-impact resistance: The buoyancy of the water supports your body weight, making it incredibly gentle on your joints, while the water itself provides natural resistance to build muscle strength.
Temperature regulation: It allows you to get a vigorous cardiovascular workout without the risk of overheating.
Improved flexibility: The supportive nature of water allows for a wider range of motion, helping to gently stretch and lengthen tight muscles.
5. Fishing
Whether you are fishing from a bank, a pier, or a boat, this classic pastime is excellent for your well-being:
Deep relaxation: The rhythmic nature of casting, combined with the peacefulness of being near the water, helps to lower blood pressure and promote a state of deep relaxation.
Core and arm strength: Balancing, casting, and reeling in a catch engages your core, shoulders, and arms.
An excuse to unplug: Fishing requires a level of focus that naturally encourages you to put your phone away, step away from screens, and enjoy the quiet of the outdoors.
Ready to Get Outside? Your Next Steps
Incorporating more outdoor time into your routine doesn’t have to be overwhelming. Here are a few simple ways to get started this week:
Start small: You don’t need to commit to a full afternoon. Choose just one activity from the list above and dedicate 15 to 20 minutes to it.
Prioritize safety: Even with low-impact activities, the summer sun and heat can catch up to you. Always remember to apply sunscreen, wear protective clothing, and bring a water bottle to stay hydrated.
Listen to your body: Move at your own pace and take breaks when you need them. The goal is to feel refreshed and energized, not exhausted!
Buddy up: Invite a friend, family member, or neighbor to join you. Having a companion can make the experience more enjoyable and help you stick to your new routine.
Any information provided on this website is intended for general educational purposes and is not intended to be medical advice. You should always consult with your own medical provider about your health and medical questions and never rely on this or any other website alone to make medical decisions. Do not delay seeking medical advice or disregard any medical advice you have received from your provider because of anything you read on the website.
