Outdoor Summer Activities & Their Health Benefits

While autumn is fast approaching, there is still time to take advantage of the warm summer weather and enjoy the great outdoors. Being outside is beneficial both for your physical and mental health, especially when doing something you enjoy. No matter what your level of fitness is, here are 6 ways to make the most of summer while improving your health and wellbeing.

1. Beach jogging

Whether you’re on holiday near the sea or live close by, running on the beach doesn’t only provide a scenic setting in which to exercise but can also take your running routine to the next level. Here are some of the benefits of jogging or running on sand:

• Burns more calories - compared to more solid running surfaces, running on sand requires more effort to propel your body forward and therefore you burn more calories.
• Less risk of injuries - when running on sand, the impact on your ankles, knees and hips is smaller than when running on hard surfaces such as pavement and grass. With less stress on your joints, you have fewer chances of musculoskeletal damage.
• Strengthens the core and the smaller muscles - running on an unstable surface like sand engages some smaller muscles in your ankles and feet that are not regularly used when walking. Your core also gets engaged to keep you stable thus improving your overall balance and stability.

 

2. Open water swimming

Swimming in seas, lakes and rivers can offer extra benefits from swimming in man-made pools. The main characteristic of open water swimming is the temperature of the water, which can be considerably lower than in pools, even during the summer. Because of this, outdoor swimming can benefit you in several ways:

• Gives you feelings of happiness - swimming in cold water makes your brain release endorphins which will give you a natural high and help you feel happier.
• Boosts your metabolism - cold water makes your body work harder to keep warm, thus you burn more calories and your metabolism increases.
• Better circulation - cold water makes your heart work harder on pumping blood through your body which helps improve your circulation.

Open water swimming can, however, be very dangerous, so before taking the plunge, make sure you plan your swim and take all the necessary precautions.

 

3. Paddling

Whether it’s kayaking, canoeing or paddleboarding, paddling is good for both your physical and mental health. Paddling is also a very inclusive activity that anyone can try because it’s low impact. Here are some of the health benefits of paddling:

• Improves core strength and stability.
• Makes for a good aerobic workout as even a leisure paddle can burn hundreds of calories per hour.
• Benefits your mental health as exercising on water has been shown to reduce depression and anger, as well as improve confidence.

 

4. Outdoor yoga

Yoga is known to boost physical and mental wellbeing by focusing on strengths, flexibility and breathing. Whilst it can successfully be practiced both outdoors and indoors, outdoor yoga can bring additional positive experiences to practitioners:

• Heightens the senses - a cool breeze, the song of birds, the smell of grass or other elements of nature can help you better connect with the present moment and with the environment which can aid your yoga practice.
• Improves core strengths and flexibility – practicing yoga on different surfaces can make you get out of your comfort zone and by working harder, you can burn more calories and improve your muscle tone, posture and flexibility. 
• Brings calm - being in nature can improve your mood and reduce stress and when you are more relaxed, you can gain further benefits from your yoga session.

 

5. Walking

With more daylight hours and warmer temperature, summer can be a great opportunity to take as many walks as possible. With no need for equipment and accessible for many people, walking is one of the simplest ways to exercise. Here are some of the benefits of walking:

• Reduces your risk of illness - walking as regular physical exercise can help prevent heart disease, high blood pressure, stroke, type 2 diabetes and dementia.
• Keeps bones strong - by keeping your bones strong, they are less likely to break when you are older.
• Improves your mental health - being outside is thought to reduce stress and boost your mood. Paired with a form of exercise such as walking, it can bring even more benefits to your mental health.

 

6. Gardening

Gardening is not only good for the environment and wildlife, but it can also be beneficial to your health and wellbeing:

• Keeps us fit - gardening and digging can be forms of exercise that burn around the same number of calories as playing badminton or volleyball.
• Helps with anxiety and depression - being around green spaces, including our gardens, is known to support mental wellbeing including stress release and reduced anxiety and depression.
• Promotes healthy eating - growing your own fruit and veg will encourage you to eat healthier and benefit from a lower risk of cardiovascular disease.

Even if you don’t have a garden, you can still enjoy the benefits of gardening by growing vegetables and herbs in pots such as tomatoes, chillies, basil and rosemary or growing beansprouts in a glass jar.

 

The warm summer weather can give us many opportunities to make our normal exercise routines feel more like fun than work. Beach jogging, swimming in the sea, paddling, outdoor yoga, walking in the nature or gardening, can all help you keep fit and healthy this summer while also allowing you to take time out for yourself or spend quality time with friends and family.

Disclaimer: The content of this website is provided for informational purposes only and does not substitute the medical advice from a healthcare professional.