An Exercise Routine to Try When You Feel Like Getting Outdoors

Spring and Summer are inspiring times of the year. Warmer weather, longer daylight hours, and the return of green leaves and fields gives us the message to wake up from a winter hibernation. This is the time of year for getting outside and getting active. Sunshine and fresh air provide benefits not only physically, but mentally and emotionally. Many people are inspired to start exercising outside when the weather warms, but often are not sure where to begin. This article will share a simple routine to help you get started.

Considerations

Make sure you are well-hydrated and wearing sunscreen. Exercise outdoors can lead to overheating much more easily than indoor exercise. It is also a good idea to let someone know where you will be exercising in case of an emergency.

Two Workouts

One workout is geared towards beginners. The other is for those who have been exercising regularly and want a challenge. For each of the workouts, all you need is a sturdy outdoor bench. Walk for 5 minutes or perform dynamic movement as a warmup prior to starting this routine.

Beginner Workout

Sit to stand: 8-12 reps, 3 rounds

Stand towards the front edge of the bench. Keep your arms in front of your body for balance and form. Make sure your knees and toes point the same direction, not allowing your knees to cave in.

Foot taps: 8-12 reps, 3 rounds

Stand facing the bench, a few inches back from the front edge. Hands on hips and tall posture. Lift one foot and tap the edge of the bench, then return to the ground. Repeat on the other leg.

Elevated pushups: 5-10 reps, 3 rounds

Stand behind the bench, with your hands on the top. Step backwards until your body makes a straight line from shoulder to ankle. Lower your chest towards the bench, while you maintain a straight body line. Push back to the starting position.

Lateral lunge: 8-12 reps, 3 rounds

Stay behind the bench, with your hands resting on the top. Step your legs wide, outside of shoulder width. Sit downwards and backwards towards your right leg, while keeping your left knee straight. Your body weight should feel centered on your right heel. Use your right leg to push back up to the starting position. Repeat on the left side, alternating legs.

Did the previous workout look or feel too easy? Awesome! Now try this progressed version!

Advanced Workout

Bulgarian split squat: 6-10 per leg, 4 rounds

Stand 12-18 inches in front of the bench. Place one foot on the seat of the bench. Lower yourself towards the ground until your hip is as low as your knee, while keeping your heel on the ground. Press back up to the starting position. Finish all reps on one leg before moving to the other side.

Foot elevated pushup: 10-15 reps, 3 rounds

Keep your hands directly under your shoulders and make sure they don’t flare out wide. Place both feet together up on the bench seat. Lower your chest towards the ground, while keeping a straight line from shoulder to ankle (no mid-section sag!). Press back up and repeat.

Leg lifts: 10-15 reps, 3 rounds

Lay on your back along the length of the bench. Reach over your head to grasp the bench edge. Press your lower back hard into the bench to prevent arching. Lift both legs together, aiming at least to a 45-degree angle with your body. Slowly return to the starting position.

Do you have pain or injuries holding you back from completing this routine? Contact your nearest Athletico for a free assessment. Free Assessments are available in the clinic or virtually through our Telehealth platform.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

Reference:
1. Manferdelli G, La Torre A, Codella R. Outdoor physical activity bears multiple benefits to health and society. J Sports Med Phys Fitness. 2019 May;59(5):868-879. doi: 10.23736/S0022-4707.18.08771-6. Epub 2019 Jan 16. PMID:30650943