Staying active outside can be a lot of fun and add more variety to your workout routine.
Here are 8 outdoor activities you can try to get in a good workout.
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1. Hiking
Hiking is an excellent cardio exercise that will help strengthen your lower body — such as your calves, hamstrings, glutes, and quads — as well as your core. Because hiking usually involves walking on uneven terrain, you’ll activate a variety of muscles to stabilize your body.
A typical hike can last a few hours, meaning you can burn some serious calories. For example, a 170-pound (77-kg) person can burn around 693 calories during a 90-minute hike (1).
2. Skiing and snowboarding
Outdoor activities aren’t just for warm weather. In fact, skiing or snowboarding can be a great way to improve your cardiovascular health and strength without really noticing it, since you’re having so much fun while you’re doing it (2).
These activities also can help improve your balance (2).
In an hour of casual downhill skiing, a 170-pound (77-kg) person will likely burn around 385 calories (1).
3. Stand-up paddleboarding
Stand-up paddleboarding has gained massive attention in the last few years thanks to its full-body benefits. It requires good core and lower body strength to maintain your balance. And paddling targets your arms, shoulders, and back (3).
4. Swimming
Whether you’re swimming in a pool or a lake, you’re getting in a full-body workout.
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When swimming, you use almost all your muscles to stay afloat and push against the resistance of water. In particular, swimming targets upper body muscles such as your lats and traps and the muscles in your chest and arms (4).
Swimming is also a great way to improve core strength (5).
What’s more, swimming burns a lot of calories and is great for improving your cardiovascular health since your heart and lungs need to work harder to deliver blood and oxygen to all your working muscles (6).
In 30 minutes of casual swimming, a 170-pound (77-kg) person can burn around 270 calories. And if the same person increases their speed or intensity, they can burn around 385 calories in a 30-minute session (1).
5. Recreational sports
If you prefer to play sports as a form of exercise, there are many great options. The benefits of playing sports are that they’re fun, usually target multiple muscle groups, and get your heart rate up.
For example, tennis requires lower body and upper body strength and cardiovascular fitness to help you run across the court and swing a tennis racket.
During a singles tennis session, a 170-pound (77-kg) person can burn an impressive 616 calories per hour (1).
Similarly, a casual game of soccer or basketball can burn 460-540 calories per hour (1).
If you prefer a slower-paced activity such as golf, you can still reap many benefits. Golf requires good core and upper body strength. Walking and carrying your clubs can also improve your cardio fitness and strength while burning around 345 calories per hour (1).
6. Inline skating or roller-skating
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If you’re looking for a low impact cardio exercise, you may want to give inline or roller-skating a try.
These activities are a good alternative to running since they can get your heart rate up but put less stress on your joints. They can also strengthen your calves, hamstrings, and glutes.
Although you may feel like you’re not working very hard, you’ll burn a lot of calories. In 30 minutes of casual inline skating, a 170-pound (77-kg) person can burn an impressive 424 calories (1).
7. Bike riding
Cycling is another lower impact cardio exercise.
Bike riding targets your glutes, hamstrings, quads, calves, arms, shoulders, and back. What’s more, outdoor biking may target your core better than a stationary bike does because you also have to maintain your balance while riding (7, 8, 9).
A 170-pound (77-kg) person can burn about 308 calories per hour when cycling at a casual pace (1).
8. Kayaking
Kayaking is a great summer activity that requires good upper body and core strength. It’s a great cardio exercise too.
In an hour of casual kayaking, a 170-pound (77-kg) person can burn around 385 calories (1).
Summary
Many outdoor activities can raise your heart rate, strengthen your muscles, and burn a ton of calories. Try exploring different outdoor activities to see which ones you enjoy the most.
Source: https://gardencourte.com
Categories: Outdoor
