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単語数: 331語

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作成日: 2024/06/07 21:02

更新日: 2025/12/08 13:22

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Not a Gym Fan? Here's How to Get Into Outdoor Exercise
Not keen on the gym? Well, outdoor exercise offers a range of other choices like running, biking, hiking or outdoor sports.

The health benefits of spending time in nature have long been known, and exercise in general, of course, improves physical and mental well-being. Why not mix the two?

Here's how training experts recommend getting into outdoor exercise.

Start with what you like
If you haven't been active for a while, think back to activities you enjoyed years ago.

People who like hiking or biking can start by taking progressively longer walks or rides. Once comfortably in the 35- to 45-minute range, you can start adding some intensity to build strength.

However, be sure to prepare your body before jumping back into a sport you used to play. If you haven't run for a while and suddenly start sprinting, you could injure yourself.

Build strength with what's around
One benefit of exercising outside is that there's no need for expensive equipment.

Practice strength training by using your body weight and whatever is available. Find a picnic table or low wall and place your hands shoulder-width apart to do leaning pushups.

For your legs, you can do squats and lunges. Practice sit-ups on some grass.

Start with eight to 10 repetitions, or no more than you are comfortable with, and add sets with short breaks in between as you get stronger.

How to stay motivated — even in bad weather
When it rains or the weather turns colder, it helps to remember these words: there's no such thing as bad weather, only the wrong clothes.

Buy a jacket that breathes and a light hat with a brim you can use on sunny or rainy days.

Having a regular exercise partner waiting for you can help keep you motivated.

And setting a goal to work toward — such as a charity walk or a marathon — can also help keep you going.

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