Take your exercise routine out—outside, that is—for a fresh, healthy reboot. Exercising alfresco, like a breath of fresh air, not only invigorates your body, but also boosts your mental health and wellbeing and can keep chronic diseases at bay. Experts recommend aiming for at least 30 minutes of physical activity daily.
HEAD FOR THE HILLS
Some call it “forest bathing.” Time spent in nature surrounded by the greenery of parks or woods is beneficial for multiple reasons. Studies show as few as 20 minutes in a green setting can reduce stress and boost well-being.
Outdoor exercise such as hiking is especially beneficial, says Klinkner. “When we’re hiking, our bodies are working a little differently due to the ever-changing terrain,” she says.
An added bonus? When hiking, we’re motivated to reach beautiful landmarks such as mountain overlooks, waterfalls, and other scenic spots.
“Natural light tends to improve our mood,” Klinkner says. “When our bodies and minds notice details in nature—wind blowing through the trees, water in a stream, listening to birds—that helps to quiet our overactive minds and helps us to concentrate better.”
GET DIRTY
Gardening yields a full-body, physical workout, plus a bumper crop of benefits.
“There’s something very therapeutic about getting your hands dirty,” says Klinkner. “Gardening can beautify your property, provide stress relief and physical activity, and you have the added bonus of growing fresh fruits and veggies to support healthy eating.”
Weeding, trimming, and spreading mulch is also great exercise—just be careful to use proper form when bending, shoveling, or lifting heavy objects.
SOAK UP A LITTLE SUNSHINE
Vitamin D is an essential nutrient that our bodies need in order to absorb calcium, maintain strong bones, and support a healthy immune system and muscles. Medical guidelines recommend we take in Vitamin D from three sources: food, supplements, and the sun—spending 10-15 minutes a day outdoors in the sunlight. If your outdoor activities are longer, experts agree you should protect your skin and eyes by wearing sunglasses, a hat, long sleeves, and/or sunscreen.
BRANCH OUT
Ready for adventure? Beat cabin fever by heading outdoors and taking on a new challenge:
Biking provides great cardiovascular benefits and many Susquehanna Valley communities have bike share programs, bike lanes, paths, or rail trail connections.
The Susquehanna Valley’s waterways offer fun canoeing and kayaking experiences. “Water can have a calming effect,” says Klinkner. “And with paddle sports, you may feel muscles that you haven’t worked for a while.”
“We’re really promoting the idea of active transportation: If you have an errand to run, why not walk or bike rather than hopping in the car?” says Klinkner.
WALK ON THE WILD SIDE—OR STAY ON THE SIDEWALK
Health professionals agree that walking is one of the best and most accessible forms of exercise. From area rail trails to neighborhood walking paths, community park trails, or simply sidewalks, stepping out for a walk offers a multitude of fun options.
“Walking has compound benefits. When we walk around our neighborhoods, we have the opportunity to connect with others in our community, which can increase our feelings of belonging… addressing the social isolation many people feel,” says Jessica Klinkner, Manager of Community Health and Wellness at Penn Medicine Lancaster General Health.
