If you’re after an extra vitamin D boost and want to make the most of the longer days this spring, why not start by taking your fitness routine outside? As we head towards sunshine season, we look at the benefits of outdoor exercise, from open-water swimming courses to mood-boosting runs…
Words: Amy Dowrick | Images: Shutterstock
Longer days and warmer mornings call for getting outside and soaking up the rays first thing – and what’s better than reaping the benefits of vitamin D without having to skimp on your workouts?
While the sunshine vitamin is known to support healthy bones and a strong immune system, exercising in the open air is also proven to help reduce symptoms of anxiety, anxiousness and loneliness according to a study published in the journal Psychotherapy and Psychosomatics.
Ready for a natural boost this spring? Here’s what to look out for if you want to add al fresco exercising to your fitness regime:
Take to the courts
From pickleball to padel, racquet sports are one of the best ways to keep your brain and body young, according to research from America’s National Cancer Institute.
“Tennis provides a great cardio workout, but also improves strength, speed, agility and co-ordination,” explains Laura Bewick of the Lawn Tennis Association (LTA). “It offers a huge mental and wellbeing boost, releasing endorphins through the intense workout, plus you’re socialising while doing it. Overcoming the physical and mental challenges of the game can help increase your capacity to deal with day-to-day stress.”
Open-water swimming
Going around in circles? Swap swimming lanes for open waves and get a full-body workout in the process, says champion open-water swimmer Keri-Anne Payne.
“Swimming is a great full-body workout, especially in open water where you don’t have a lane or wall to hold for a rest,” she says. “You have to learn to deal with your breath, the elements and, if you’re swimming in the sea, you need core awareness to handle the waves.”
Outdoor classes with Our Parks
Our Parks offers fun, inclusive workout classes to meet new people in your community – all while breaking a sweat. Held weekly in parks across London and other UK cities, sessions range from box-fit and HIIT, to yoga and Pilates – and they’re all free!
“Many use the classes as a stepping stone back to fitness – they equip you with the confidence and skills to exercise outdoors,” says founder, Born Barikor. “It’s the perfect way to get to know your community.”
Find your local class at ourparks.org.uk
Go for the climb
While indoor climbing and bouldering have taken the fitness world by storm recently, mostly for their ability to sculpt and strengthen your body from head to toe, taking it outside this season can do wonders for your mind too.
“Climbing is a beautiful combination of the benefits of green space, exercise and an activity that pulls us into the moment,’ says climbing coach Katherine Schirrmacher.
Not only does it get your heart pumping, it also challenges your core and brain as you balance and stretch your way to the top.
Try outdoor climbing with the British Mountaineering Council Women’s Ready to Rock course – it’s a fun, one-day session that covers the key skills and equipment you need to start.
Turn to the trails
Somewhere between a brisk walk and a run, speed hiking turns up the pace for a thrilling workout – and gives you a mental boost in the process. The aim is to cover long distances in the shortest time possible, and gets you scrambling over varied terrain to torch calories – all while being kind on your joints.
“The main fitness benefit is the cardio and full-body workout you get,” explains Olympian race walker and keen speed hiker, Tom Bosworth. “Your body is constantly working to stay stable, meaning with every step, even the smaller muscles such as those around your hips and ankles are fighting to maintain your balance while your core is being engaged.”
The benefits of outdoor workouts this season
While the options are endless, the benefits are fairly straightforward.
Lucy Arnold, founder of activewear brand Lucy Locket Loves, explains: “The main benefit of working out in the spring/summer months is obviously the added Vitamin D from outside exercise, which will contribute to positive mental health and happiness! An alarming amount of people are deficient in Vitamin D, so doing any form of exercise outside really helps – soak up those rays! Research has also shown that working out in the summer allows for more endurance in the winter months, so it also has the added long-term benefit.”
