Now that gyms are closed, it’s important to stay active! Outdoor training is a great option, as long as we keep enough distance from others and don’t have any health complaints. Physical activity can even help boost the immune system—a valuable benefit in times like these.
Exercising outdoors is also great for your mood. Being surrounded by nature can lead to a sense of relaxation, reduced stress, and is associated with a healthier mind. Outdoor activities may even stimulate creativity and problem-solving skills. People who exercise outside often feel more energetic than those doing the same activity indoors. A green environment can significantly boost self-confidence—and when water is nearby, the effect is even greater.
There are many online workouts available for outdoor training. Below is an example of a general workout you can do outside and adjust in intensity as you like.
Warm-up: Jogging, squats, burpees, jogging again, and lunges — each for 30 seconds.
Round 1: Jog 60 seconds, jumping jacks 45 seconds, squats 15 seconds, and rest for 15 seconds.
Round 2: Jog 60 seconds, burpees 45 seconds, plank 15 seconds, and rest 15 seconds.
Round 3: Jog 60 seconds, jump squats 45 seconds, squats 15 seconds, and rest 15 seconds.
Round 4: Jog 60 seconds, mountain climbers 45 seconds, jumping jacks 15 seconds, then rest.
Repeat each round twice. If the workout feels too intense, take longer breaks, slow the pace, or shorten the duration of the exercises.
You got this!