According to the centers for Disease Control and Prevention, more than one-third of US adults are obese or overweight. 17 percent of all children and adolescents are now affected by obesity. On an average, children spend more than seven hours a day watching TV or playing video games.
In today world, huge amount of stress and daily pressure are simply unavoidable. The solution to our problems is nowhere to be found except in nature. According to some studies, staying outdoor can relieve stress, improve mood, boost vitality and can have a long-term impact on our mental health. Performing physical exercise while outdoor provides a way to get outside and enjoy your natural surroundings. Exercise can keep your appetite in check and can give you an emotional lift.
However, there is no particular exercise that can be considered as the best. The most underrated outdoor physical activity is walking, which don’t need any training or equipment, but just a pair of walking shoes. According to the research, regular brisk walking can improve the health of your heart, lungs and circulatory system and helps in the reduction of risk of cardiovascular disease. Walking is easy on the joints and muscles as it is a low-impact exercise. As per the Centers for Disease Control and Prevention (CDC), just 10 minutes of brisk walking, three times a day for five days a week is enough to improve your aerobic health. Here are some of the healthy outdoor activities that you can do without spending any money or without any training.
- Running: Just like walking, running also helps in improving your cardiovascular fitness. Adults can do 75 minutes of vigorous-intensity activity, such as running, which get the same benefits as 150 minutes of moderate-intensity activity, according the US Department of Health and Human Services. Running as a group can be both challenging and fun.
- Cycling: Cycling is also known as bicycling or biking. It is the use of bicycle for transport, recreation, exercise or sport. The best advantage of this activity is that you can do it anywhere and anytime. Cycling also helps in saving the environment and money on gas. Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. It builds muscle and is easy on joints.
- Swimming: Swimming uses all the muscles in the body and also exercising in water makes your body work harder. Swimming intensely does burn off many calories and works your lungs, heart and the muscles of your entire body.
- Hiking: Taking a route through the forest or any other place available is the easiest and most affordable outdoor activity. Hiking is an aerobic workout which may be good for your mental health. As per some studies, stress levels and negative thinking can be reduced by spending time in nature. According to the scientists, a green colour will help you to think in a more calm way, as it is located in the middle of colour spectrum.
- Yoga: Yoga is a spiritual, mental, and physical practice that has been around for centuries. Yoga is extremely beneficial for your mental and physical health. Even though yoga is not aerobic, some research finds it can be just as good as aerobic exercise for improving health. Yoga utilizes the perfect balance between exercising and meditation. The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome.
- Jump rope: Very few exercises burn calories like jump rope. Jumping at a moderate rate burns 10-16 calories a minute. Jumping rope increases bone density, but it is not as hard on your joints as running as the impact on each jump is absorbed by both legs. Jump roping is one of the best fat-burning cardio workouts and not only it works lungs, but also tones your legs and lower body.
- Mountain climbing: If you have no experience, it is best to join the local club or ask help from an experienced climber. If you are not living in the mountain regions, the alternative to mountain climbing is wall climbing. Climbing uses lots of muscle groups, both in the lower and upper body. Regular climbing can improve stamina and endurance as well as muscle strength.