29. 08. 2016

By Tomás Würst

Learn about the many benefits associated with outdoor activity. All guaranteed to have a positive impact on your overall wellbeing. They’ll leave you feeling more alive! 

Now that spring is here, there’s no better way to improve your fitness than to exercise outdoors in the many beautiful locations Sydney has to offer. Whether you hike, swing, surf or fitness train, just getting outside and interacting with nature will leave you feeling refreshed, re-energized and focused.

Nature nurtures us

Connecting with nature is substantial to our overall health and wellbeing.

Our hunter-gatherer ancestors existed for thousands of years in outdoor environments. Thereafter, we all share an innate affiliation with nature. 

The problem is that we now spend less time outdoors interacting with the natural world even though our brains are hardwired for it. Outdoor workouts allow us to reconnect with nature while providing numerous benefits.

Benefits of outdoor exercise:

Stress reduction and improved mindset

Green exercise refers to physical activity that takes place outdoors in natural environments. Studies have shown that it contributes to decreased tension, confusion, and anger. Even looking at green space can decrease the stress-related hormones cortisol and adrenalin.

Exposure to natural sunlight combined with physical activity is thought to increase serotonin levels in our bodies, which can improve feelings of wellbeing and happiness. (Serotonin is a mood-enhancing chemical, and a deficiency has been linked to depression, anxiety, fatigue, and impaired cognitive function).

As our world becomes busier, we typically experience more stress and have less time available for physical activity.  Dedicating time each week to exercising outdoors will alleviate stress on busy days and actually improve mental wellbeing and self-esteem, and may even help fight depression.

Richard Louv, author of Last Child in the Woods (Algonquin Books, 2008), coined the term “nature-deficit disorder.” He believes human beings spend less time in nature, which contributes to increased behavioural problems, especially among children.

Improved mental focus and commitment to exercise

The environment constantly changes when we exercise outdoors; weather, temperature and terrain are all factors out of our control. Our minds require a great deal of mental focus to adjust to these subtle changes. As a result, we receive a temporary break from daily stressors, which can improve our ability to focus on day-to-day tasks.

Studies reveal that those who incorporate outdoor exercise into their fitness regimen have better adherence to their exercise programs. The sights, sounds, and varying terrain associated with outdoor training cannot be replicated in a gym.

Natural landscapes simply provide us with more interesting things to view. The visual distraction decreases our rate of perceived exertion allowing us to train harder and for longer periods of time. Completing a long and challenging outdoor hike or WOD (Workout Of the Day) has an addictive quality that leaves us craving more!

Maximise the benefits

Surelly gym workout is beneficial and has a positive impact on our daily performance. 

But indoor gym training can become tiring and unmotivational for many of us due to its sometimes odd and cramped atmosphere and space limitations. Outdoor workouts and activities are a great way to maximise the benefits, as you can get all the exercise benefits plus you get in touch with the natural elements further improving your wellbeing.

If you are growing bored with your gym exercise routine, try incorporating one or two days of outdoor exercise and give yourself the freedom to engage in more varied, exciting movements out in nature. Exposure to fresh air and sunlight will leave you feeling refreshed.

Boosted levels of vitamin D

For most of us, the majority of our time is spent indoors. Outdoor training will help ensure we are receiving adequate levels of “the sunshine vitamin.”

When exposed to UVB rays from the sun, our bodies naturally convert cholesterol in our skin to vitamin D3. Deficiency of vitamin D has been linked to increased risk of a host of chronic diseases, such as osteoporosis, heart disease, and some cancers.

In Sydney weather our skin only requires a few minutes of daily sun exposure in order to maintain adequate levels. There are many factors that influence the exact exposure needed, such as ethnicity, amount of skin exposed, age, and the UV index.

Incorporates different muscle groups

Outdoor sports and activity utilize different muscle groups than structured indoor workouts. For example, outdoor running or hikking are more difficult than exercising on a treadmill. The uneven terrain requires more lateral movements and the activation of stabilizer muscles throughout our ankles, knees, and core.

Mountain biking requires far more balance and coordination than a stationary or recumbent bike. Additional upper-body strength is also required for control and quick movements.

Avoids pain or injuries commonly related with stationary cardiovascular equipment

As mentioned, while running and hiking outdoor we experience a greater activation in our stabilizer muscles, but most importatly we have a much more variable mechanical patterns than running or walking on a treadmill. This, not only increases the intensity of the workout and improves our balance, coordination and reaction-time, it also avoids the very common joints pain and injuries associated with repetitive-mechanical-patterns found in treadmills or stationary bikes.

Our recomendations before you head outside:

Protect yourself from the sun
Although some sun is good for you, too much can be dangerous. Cover up exposed skin or wear sunscreen with a minimum SPF of 30.
Keep hydrated
Muscles that are hydrated function better, so make sure to drink water before, during, and after exercise. If you are exercising hard in hot weather for longer than one hour, you should consume a sports beverage that contains carbohydrates and electrolytes.
Warm-up
Prepare your body for activity. The cooler the weather is, the longer your warm-up should be.

Enjoy and RESPECT Mother Nature's elements



News and Info

How to Get Started a Workplace Wellness Program. Part 1 (Elements Choice)

How to Get Started a Workplace Wellness Program. Part 1 (Elements Choice)

You don’t have to be a large corporation to implement some form of Employee W ...

How to prevent injury? Part 1 (ROM)

How to prevent injury? Part 1 (ROM)

Fully functioning joints equal better able athletes to perform at their best and ...

Top 10 Benefits Of  Workplace Fitness & Wellness Programs

Top 10 Benefits Of Workplace Fitness & Wellness Programs

When Google opened up in the 90s it took a unique approach to employee ...

Why is Exercise Good for You? Why pain leads to gain?

Why is Exercise Good for You? Why pain leads to gain?

Run your car hard and it breaks down. Run your body hard and it picks up. Dr ...

Healing powers of fruits and vegetables

Healing powers of fruits and vegetables

 Here we are in the days when we have to pay attention what we eat. The world ...

Eat. Move. Live. (A Breakdown of Our Wellness Program Philosophy)

Eat. Move. Live. (A Breakdown of Our Wellness Program Philosophy)

"we want to help you make wellness simple, effective, and practical.. To do ...

Motivation & Mindset for Exercise Success

Motivation & Mindset for Exercise Success

 At New Year resolutions time I like to talk about your stronger friends: ...

Thank You!

Thank You!

We sincerely appreciate the confidence you instil in us to train you and the tru ...

The Why, What And How Of HIIT

The Why, What And How Of HIIT

HIIT workouts provide similar fitness benefits as continuous endurance workouts, ...

The Many Benefits of Outdoor Exercise

The Many Benefits of Outdoor Exercise

Learn about the many benefits associated with outdoor activity. All guaranteed ...

The Essentials of Corporate Wellness Programs and Fitness Training

The Essentials of Corporate Wellness Programs and Fitness Training

No matter the resources you have a corporate wellness program, fitness ...

Workout and Tips to Fight Bad Posture

Workout and Tips to Fight Bad Posture

Not only does good posture boost your body image and make you look great, but it ...

Exercise Lowers Risk for These 13 Cancer Types

Exercise Lowers Risk for These 13 Cancer Types

A large new study confirms that exercise lowers the risk of many different types ...

2 Free Boot Camp Weeks

2 Free Boot Camp Weeks

Faina (Chickpea Flatbread) Recipe

Faina (Chickpea Flatbread) Recipe

It is as easy and fast to cook as it is healthy and delicious

Tabata Explained: Why, How and What.

Tabata Explained: Why, How and What.

A Tabata is a high-intensity workout protocol that has fitness and weight-loss ...

Workout Australia Tough Mudder 2016 Team

Workout Australia Tough Mudder 2016 Team

We love this event as it enhances fitness as much as it promotes camaraderie and ...

Why our constantly varied fitness programs are more effective to increase fitness performance?

Why our constantly varied fitness programs are more effective to increase fitness performance?

A regimen develops fitness to the extent that it improves each of the ten ...

The Paleo Diet. The good, the bad and the ugly.

The Paleo Diet. The good, the bad and the ugly.

"based on evidence showing that basic human physiology has changed little or ...

What’s the Best Fat-Busting Exercise? Does Ab work aid weight loss?

What’s the Best Fat-Busting Exercise? Does Ab work aid weight loss?

Once you’ve addressed your diet, exercise can truly begin to work its magic on y ...

Everything You Need to Know About Self Massage for Muscle Recovery

Everything You Need to Know About Self Massage for Muscle Recovery

"Self-myofascial release provides the user the ability to control the healing ...

6 MAJOR MISTAKES LIMITING YOUR FITNESS DEVELOPMENT

6 MAJOR MISTAKES LIMITING YOUR FITNESS DEVELOPMENT

Fitness training is all about discipline, not excess. Save yourself months of ...

Top 10 Running Tips for Absolute Beginners.

Top 10 Running Tips for Absolute Beginners.

This is a great physical activity. Among the most important benefits It ...

How Eating "Green" Impacts The Environment

How Eating "Green" Impacts The Environment

Regardless of what you think about global warning, you'll likely agree that the ...

Do diets work?

Do diets work?

Counting calories, high protein low carb diet, the zone diet, the fasting ones a ...

Why "Diet" Soda and Fat-Free Foods Make you Fat?

Why "Diet" Soda and Fat-Free Foods Make you Fat?

They trick your metabolism into thinking sugar is on its way. This causes your ...

Healthy Coconut Flour Pancakes

Healthy Coconut Flour Pancakes

Grain free (paleo friendly)A healthy and delicious treat to indulge the entire ...

The importance of Posture

The importance of Posture

While exerciseing correct posture and aligment are the key to correct ...

Freshwater Fun-Workout

Freshwater Fun-Workout

Join us for an action-packed workout at the astonishing Freshwater Beach  

Principles of training FITT

Principles of training FITT

Throughout the physical training industry there are many myths, misconceptions, ...

What is post-workout nutrition?

What is post-workout nutrition?

By consuming particular nutrients after your workout you improve your body ...

Workout Australia Royal NP Coastal Walk Challenge 2013

Workout Australia Royal NP Coastal Walk Challenge 2013

The 25 of May 2013 we will meet in Bundeena Ferry Wharf and head south. This ...

Soy products Vs Health

Soy products Vs Health

Although it's often lauded as a healthy, cholesterol-free, cheap, low-fat ...

How much fruit can I have If I am on a weight loss diet?

“When we flood the liver with fructose, our liver responds by turning much of it ...

Nutritional guidelines for healthy living

My general eating philosophy is to eat from natural & unprocessed sources. ...

Lift Weight 2 Lose Weight

Simple: The more lean muscle you have, the faster your resting metabolism is, ...

Watching your weight? Then Dress for the occasion

Adding 1 tablespoon of Caesar salad dressing to your lunch can add 393kJ - ...

Workout Australia's team proudly accomplished the 100Km Trailwalker

Workout Australia's team proudly accomplished the 100Km Trailwalker

Thanks so much to the team, support group and the generous donors who raised ...

Willoughby Women Fitness Camp - Mondays to Fridays 930AM Saturday 6:30am

Willoughby Women Boot Camp (Group fitness training and optional childcare ...

Garlic. The great protector!

Boost your Immune System  

Workout Australia is proudly supporting Oxfam on its work against poverty.

http://trailwalker.oxfam.org.au/sydney/teams/team/?team_id=12632

A life of NO REGRETS comes from one with NO EXCUSES.

Dairy-Free Calcium Food Sources

Back Stretches

It's fundamental to stretch after exercise.  Here there're a few great back ...

Workout in Palm Beach Day

BOOKED-OUT On Sunday the 6th of May at 10:00am Lucie and I would love to have y ...

Proprioception and Fitness Training.

" proprioception is the sense of the orientation of one's limbs in space"

Machine VS Free Weights

Simple answear to a common question among fitness trainees: Should I/we use ...

Interactions between sodium, protein and calcium

The effects of various nutrients on iron absorption

Coastal Walk Royal NP Challenges

 The Workout Australia Challenge was fantastic! BIG THANKS to the team's ...

Why is Exercise Good for You? Why pain leads to gain?

Run your car hard and it breaks down. Run your body hard and it picks up. Dr ...

What is a Paleo Diet?

Are sports-drinks necessarily? Do they improve performance?

Workout Australia Royal NP Coastal Walk Challenges

The 30th of October 2011 we will meet in Bundeena Ferry Wharf and head south. ...

Determination - Commitment - Perseverance

These 3 will take you wherever you want to be

Basic Fitness Principles

Never underestimate how long it will take you to work off that sugary treat

For example, a regular cappuccino (420 kilojoules) and a berry muffin (2100 ...

Are foods labelled "low-fat" really healthier?

Coffee Calories / Here’s what’s in your cuppa (350ml):

News by email