Aerobic Exercise: Jump Rope

According to the Jump Rope Institute, jumping rope for just five minutes per day may improve your fitness level and overall cardiovascular health. Better yet, doing 10 minutes of continuous jump rope has the same health benefits as 30 minutes of jogging, 720 yards of swimming, or two sets of tennis singles. It’s fun to jump rope outside, but be sure to use proper technique to avoid injury:

• Hold the jump-rope handles firmly, keeping your elbows close to your sides
• Focus on making small circles with your wrists as you turn the rope
• Keep your torso relaxed and your head erect, while looking straight ahead
• Don’t jump too high—you should only jump high enough to stay above the rope, staying light on the balls of your feet
• The rope should touch the ground lightly as you turn it
• Don’t go too fast—you should never sacrifice proper form for speed

Aerobic Exercise: Walking, Running, or Biking

Jump roping provides a great aerobic workout, but the Cleveland Clinic notes that any form of aerobic exercise may improve cardiovascular conditioning. Great choices for outdoor aerobic workouts are walking, running, or biking. The American Heart Association (AHA) recommends that adults get 30 minutes of moderate aerobic exercise five days a week.

Walking is the simplest way to get moving. It’s free to get started and the AHA reports walking has the lowest dropout rate of any form of exercise.

Running regularly may help you lose weight and relieve stress, but it’s a more intense workout. If you have a health condition, you may want to speak to your doctor before you start a running program.

Cycling outside requires a bike and helmet, at a minimum. But once you have what you need, biking can provide a great workout while also building your muscles.

Strength-Training with a Resistance Band

Fitness experts at the University of Arkansas recommend doing strengthening exercises at least twice a week for your major muscle groups. You might think strength-training means weightlifting, but there are other options. For example, a resistance band is a light, portable, elastic tool that can be used instead of weights. Head to the park and try this resistance band exercise to work your shoulders:

1. Grasp the handles of the resistance band, one in each hand.
2. Step on the band with one or both feet. Hold your hands with your palms facing back and your thumbs rotated forward. Pull your shoulders first back, and then down.
3. Raise your arms out sideways, keeping them straight, then lower your arms to the starting position. Repeat 10 to 15 times, and then relax.

Strength-Training with Push-ups

You can also use the resistance of your own body weight to do strength training exercises. Classic push-ups allow you to maintain and build muscle mass in your arms and pectorals. Try push-ups outside on the grass or a mat:

1. Place your hands on the ground, positioning them a little wider than shoulder-width apart.
2. Raise your body up, so that only your toes and hands are supporting it. If this is too challenging, you can place your knees on the ground.
3. Lower your body until your elbows are at a right angle, and then raise it back up until your arms are straight. Repeat 5 to 10 times, and then relax.

Strength-Training with Crunches

Crunches are another great strength-training exercise, focusing on your abdominal region. Gain ab and core strength in the fresh air by finding a quiet spot to try this exercise:

1. Lie down with your knees bent and your feet flat on the ground, approximately shoulder-width apart.
2. Place your fingertips on the back or sides of your head—your elbows should be pointing outward.
3. Inhale deeply and then exhale. While breathing out, contract your abdominal muscles, and raise your chest and head until your shoulder blades are a few inches off the ground.
4. Pull your belly button toward your spine, flattening your lower back on the ground. Contract your abs tightly.
5. Inhale, lowering your shoulders back down to the ground.

Stretch Out with Yoga

The Mayo Clinic credits yoga with improving fitness, balance, strength, flexibility, range of motion, and mood. That’s pretty great for an activity that can be practiced both indoors and out! Grab a mat and head for the backyard to give the “warrior pose” a try:

1. Start with your feet together, standing on your mat, and then take a big step to your right.
2. Bend your right knee into a lunge position, keeping your thigh perpendicular to the floor. Your right knee should be directly over your ankle, and your toes should point slightly toward the right.
3. Turn your left foot to the side for balance, and then turn your torso to the left, extending your arms out to either side, palms down. Hold the pose for five breaths before you return to the standing position. Repeat on the other side.

Stay Safe Outside

Exercising outdoors brings many benefits including fresh air and sunshine, but it’s important to take some safety precautions as well. Springtime exercise sometimes means warmer weather, so be sure to drink plenty of fluids before, during, and after your workout.

It’s also crucial to wear sunscreen when exercising outside. Even if it doesn’t feel hot out, the sun’s rays can still damage your skin. If the weather does get hot and humid, don’t hesitate to move your workout back indoors. You can always hit the trails again once the heat wave passes.

Get Outside, Get Active

There’s nothing like sweating through an outdoor workout to wash the winter blahs away. With so many outdoor exercise ideas to choose from, you may have a hard time deciding which workout to tackle first!

Whatever you decide to try, you’re likely to come out ahead: The AHA states that just 30 minutes of exercise a day can help reduce your heart disease risk. Even something as simple as walking can pay big dividends: Studies show that for every hour you log strolling the roads, you could increase your longevity by two hours. So grab your workout shoes and your sunscreen, and go enjoy the spring!