Strength Exercises Outdoors

Try these strength exercises outdoors to jumpstart your strength exercise program this Fall.. You can enjoy the weather while getting leaner and stronger with these easy strength exercises.  No equipment necessary!

Take a look at these easy strength exercises on video!

And here are all the exercises written out!

Strength Exercises Outdoors

Here are five easy exercises to tone you up; no equipment necessary. Try doing them every other day. For the first three start with eight reps and build up to 16. For the last two (isometric exercises) hold for 10 seconds and build up to 30 seconds. With all these exercises, remember to exhale on the exertion.
In a matter of a few weeks you should feel your body getting stronger and see it get shapelier.

Warm-up by taking a 10-minute walk. By the tenth minute, it should be brisk enough for you to just barely carry on a conversation.
Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.

Strength exercises

Mirabai Holland Standing Pushup

Standing Push-ups: Stand facing a surface, with legs hip width apart and place hands shoulder width apart. Keeping your body straight, lower yourself down to the surface and then push back

Strength exercises
SQUATS: Face surface, legs hip with apart. Hold on for balance. Shift weight back into heels. Keeping back straight, abs pulled in; gently bend at the knees and squat to about a 90-degree angle. Hold for a moment, then, using just your leg muscles, return to an upright position.
Muscles worked: Front of thigh (Quads), Back of thigh, (Hamstrings) Buttocks, Abs

Strength exercises
Wall Sit: Stand against surface for back support. Holding on as needed for balance, slide down to a sitting position against wall, knees at about a 90-degree angle. Pull your abs in and hold for 10 to 30 seconds.
Muscles worked: Thighs and Abs

Strength exercises
Calf Raises: Face surface and hold on for balance. With feet together pointing straight ahead, slowly lift your body up on to your toes, while tightening calf, abs and buttocks muscles. Then slowly lower yourself back down again. Muscles worked: calves, abs, and buttocks.

Strength exercises

Upper Back Squeeze: Stand with your back to the surface, feet shoulder width apart.  Place hands behind you on surface. Straighten your arms behind you and squeeze your shoulder blades together. Hold for 10 to 30 seconds.
Muscles worked: Back, Shoulders, Back of arms (Triceps)

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Drinking Enough Water While Active Outdoors

drinking enough water

Drinking enough water should have been the first thing on my mind because I was shooting an exercise video on the beach in 90-degree heat. I got on a roll and forgot about the time. Less than an hour in I started to swoon. Not a good shot on a fitness video.  I realized immediately what had happened; I got so involved I forgot to drink water between takes. Dehydration causes so many summer exercise accidents because it creeps up on you just like it did me. So here’s my take on drinking enough water to keep yourself water safe in summer.

Drinking Enough Water

Our bodies are about 60 % water, and that water plays a role in just about every bodily function. We could go a month without food but we can only live a few days without water.

If you exercise outdoors, you may notice that as the weather gets hotter you have trouble keeping up your usual pace.  Actually your body is telling you to slow down and you need to listen!  Water helps to deliver oxygen to your muscles and prevents your cardiovascular system from becoming over-taxed.

It takes about 2 weeks to get used to exercising briskly in warmer weather. You need to acclimate slowly to higher temperatures. Here are a few pointers to help you do that.

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Then a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already dehydrated. Remember to bring that water bottle with you!

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Give yourself a break. Try exercising if you can when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up.  Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Wear light colored, comfortable fitting clothes. Avoid tightly woven fabrics that don’t breathe. And don’t forget the sports sunscreen.

 

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