Recent studies from the Texas A&M University Center for Health & Nature have indicated that exercising outdoors may offer more benefits than doing so indoors.
Exposure to natural surroundings makes the whole process more engaging and makes it easier to feel motivated.
Additionally, Cornell researchers have discovered that it only takes as few as 10 minutes in a natural setting for someone to feel happier and lessen the physical and mental effects of stress.
And while plenty of evidence suggests outdoor exercise is a meaningful way to stay healthy and active, doing so introduces external elements you need to be careful about.
The best thing to do is stay ready for sun, snow, and rain so you can reap the benefits of the great outdoors without putting yourself at risk.
Why Outdoor Exercise Is Essential
Since gyms and home setups make exercise perfectly accessible in the comfort of your chosen space, this may beg the question of why seeking the outdoors is essential.
For starters, exposure to the outdoors is the best way to get enough Vitamin D, which is responsible for the health of your bones.
Ample Vitamin D also lowers the risk of developing muscle pain and weakness – painful conditions that can come from both overexertion and sedentary lifestyles.
If you look at the life expectancy of Americans, those living in Hawaii have the highest at 80.7 years. It’s also ranked the healthiest state in the country.
While this is also owed to the healthcare system on the island, it also comes down to the fact that people spend much more time outdoors.
Taking the time to enjoy the activities available just by going outside can do wonders for not just your lifespan but the quality of your life.
Being outside also strengthens your immune system and improves your mood. When combined with exercise, it can help you avoid sickness and maintain your overall well-being.
Without movement and exposure to nature, you are more susceptible to both seasonal and chronic illness.
Protecting Yourself From The Sun
Although spending time in the sun is excellent and contributes to wellness, it poses certain dangers if you don’t protect yourself.
Your skin and eyes are the most vulnerable to the sun’s unwanted effects, so you must take certain measures to stay safe while working out in the heat.
The first thing to do is put on sunscreen. Adults should generally stick to SPF30 or above, making sure not to skip the face and neck.
If you expect to be outside for a long time, you may want to take it up a notch and stick to SPF 50.
The sun’s rays also hit their peak from 10 in the morning to 4 PM, so it’s best to find shade when possible during these hours.
Whether or not you are going to an elevated area, you should also think about the glare, dryness, and high UV rays that can affect your eyes.
If you have some trouble with your eyesight, you should wear prescription sunglasses instead of foregoing your vision correction altogether.
Well-known brands like Ray-Ban, Persol, and even Versace offer their most famed frames with prescription lenses fitted with UV-blocking coating.
This should provide you with clear visuals when going for a run while protecting your eyes and the sensitive skin surrounding them from the harshest UVA and UVB rays.
Finally, you’ll want to stay hydrated. The ACSM says three to eight fluid ounces of water are needed every 15 minutes if you are exercising for less than an hour. Otherwise, it’s best to have electrolytes in your fluids to keep up while outdoors.
Protecting Yourself From The Snow
If you’re exercising in the snow, you still need to protect your eyes. Snow goggles are a necessity if you’re doing winter sports like skiing or snowboarding. Otherwise, sunglasses are still a safe bet.
Not only does this protect you from debris and the elements, but it also keeps you safe from UV radiation.
The snow is highly reflective, causing painful glare and bouncing up to 90% of UV light your way. This is more than water, so don’t be fooled by the cool weather.
Goggles also protect your eyes from injury, so you’ll want to get something like an Oakley pair with air vents for better circulation.
Look for the OTG (over-the-glasses) label if you need to wear glasses while exercising. The cold also makes you more prone to injury, so make sure you wear enough layers to keep you warm without restricting your movement.
Gloves, earmuffs, thick socks, and a scarf are a must for keeping your extremities warm while you exert more physical effort.
On top of the warming properties of your gear, you may also want to incorporate some bright colors.
Since you’re moving outdoors during a time with more brutal visibility, you want to make sure you are easily spotted by vehicles and other pedestrians.
Finally, check for ice before going out. The last thing you want is to slip and fall while working out. It’s best to avoid running on icy surfaces, especially if there isn’t much friction available.
Protecting Yourself From The Rain
If you’re going to exercise during the rainy season, the first thing to check is any warning of thunderstorms, flooding, or landslides.
In these situations, it’s best not to endanger yourself and remain indoors until the weather is more forgiving.
Otherwise, you should be just fine if you dress in suitable layers. This will help you stay warm and regulate your temperature better as you exercise.
You don’t want the same layers as winter wear, or else you’ll feel too stuffy and give yourself a harder time.
Breathable exercise clothing should still be your go-to; simply add an extra windbreaker and a moisture-wicking hat.
Bring a waterproof bag with a change of clothes, so you’re not stuck in soaked socks and damp clothing. Since you’ll need added traction in the rain, make sure you wear shoes with thick rubber soles.
When exposed to puddles and wet surfaces, these should be durable, provide the traction to stay balanced and prevent water from seeping into your shoes.
Finally, don’t forget about sunscreen. It’s easy to think this isn’t as important when you’re out in the rain, but UV rays will still push through clouds and droplets.
To ensure it doesn’t wash off from rain and sweat, choose a sunscreen meant for outdoor activities (maybe even swimming, for good measure.)
Zinc is very good at blocking out UV rays and will stick to you even when exposed to liquids, so find brands like Shiseido and Verta that use this mineral.
With the proper preparation, you should be able to embrace working out outdoors without worrying about any unwanted side effects or risks from the elements.