While working from home has its perks, one major downside is missing out on the physical activity that used to come naturally from commuting and moving around an office. This can negatively impact mental and physical health…
That’s why it’s so important for remote workers to be intentional about incorporating exercise into their routines. And outdoor exercise offers unique benefits over indoor fitness. Research shows that exercising in nature lowers stress, boosts energy levels, and motivates you to work out longer and harder.
Let’s explore the benefits of exercising outdoors and discuss tips for overcoming barriers to outdoor fitness as a remote worker!
Physical Benefits
Exercising outdoors provides many physical health improvements compared to indoor exercise. The natural variability of outdoor terrain engages different muscles and improves balance and coordination. The fresh air also helps increase cardiovascular fitness.
- Outdoor exercise improves cardiovascular health more than indoor exercise. The variable intensity of outdoor movement and clean air circulation increases heart rate variability and lung capacity.
- Muscular strength, endurance, and balance all improve from exercising on uneven outdoor surfaces compared to flat, indoor environments. The body must constantly adjust to maintain stability and posture.
- Being outside provides vitamin D from sunlight, which improves bone density and joint health. Weight-bearing outdoor activities help build stronger bones.
- The variety of outdoor fitness options makes it easier to burn more calories. Hiking, biking, yardwork and other activities turn exercise into a calorie-burning habit. This contributes to weight management and loss.
Overall, outdoor exercise simply provides more health benefits by utilizing the natural environment. With fresh air and greater challenges for the body, outdoor fitness leads to better strength, endurance, balance, bone health, and weight management.
Mental Health Benefits
Getting outside and exercising has proven mental health benefits for remote workers. Nature has incredible restorative powers that can boost your mood, relieve stress, and leave you feeling more focused and energized.
One of the main mental perks of outdoor exercise is stress relief. Being immersed in nature allows your mind and body to relax as you disconnect from work and technology. Focusing on your surroundings while hiking or running can be a powerful mindfulness practice. The fresh air, sunlight, and sights and sounds give your brain a much-needed break.
In addition to lowering stress, outdoor exercise can increase feelings of energy and improve focus. Exposure to sunlight boosts serotonin and vitamin D levels, while breathing clean air and moving your body provides an invigorating effect. You’ll return from outdoor workouts with clearer thinking, ready to tackle tasks.
Exercising outside can also promote better sleep, which is essential for cognitive function and emotional regulation. The combination of exertion, exposure to natural light, and relaxation leads to higher quality and more restorative rest at night.
Finally, achieving fitness goals through outdoor activities gives a great sense of accomplishment. Pushing yourself to complete a lengthy bike ride or climb a hill builds self-confidence. You’ll feel proud knowing you relied on your own power and perseverance.
Immune System Benefits
Getting outside for exercise provides powerful immune boosting benefits. Exposure to sunlight increases vitamin D production, which strengthens your immune system and reduces inflammation. Fresh air and varied outdoor terrain also expose you to a diversity of microbes which can help boost immunity.
Studies show that just 20-30 minutes of sun exposure allows your body to produce 10,000 IU of vitamin D. This vitamin plays a critical role in your immune health by activating T cells that destroy harmful viruses and bacteria. Deficiency in vitamin D is associated with increased susceptibility to illness.
Additionally, breathing fresh outdoor air circulates oxygen through your bloodstream more effectively. It also exposes you to beneficial microbes which jumpstart your immune system. These varied microbial exposures train your immune cells to respond appropriately to pathogens. This reduces inflammation and the risk of allergies.
Types of Outdoor Exercise
When working remotely, incorporating outdoor exercise into your routine has many benefits. Here are some of the top outdoor activities to consider:
Walking/Hiking
Going for walks or hikes is one of the simplest ways to exercise outdoors. You can walk around your neighborhood, find local nature trails, or hike paths in state/national parks. Walking helps improve cardiovascular health, boosts immunity, and can elevate your mood.
Running
Running outdoors provides fresh air and can be more motivating than running on a treadmill. Trail running in natural settings also exercises your core and stability more than running on paved surfaces. Apps like MapMyRun and Strava allow you to track your mileage, pace, etc.
Cycling
Riding a bike outdoors allows you to easily cover more distance and terrain than walking. Road biking, mountain biking, and cycling on bike trails offer great exercise. Apps like Cyclemeter and MapMyRide provide tracking and route options.
Swimming
Swimming at an outdoor pool, lake, or ocean provides full-body conditioning without stress on your joints. Look for lap swim options, open water areas, or triathlon clubs to join.
Kayaking
Paddling a kayak engages your core, arms, back, and shoulder muscles. Kayaking on lakes, rivers, and coastal areas lets you explore nature while getting a great workout. Look for kayak rentals or guided tours in your region.
Rock Climbing
For adventurous remote workers, rock climbing is a challenging way to build strength and stamina. Indoor climbing gyms with outdoor access offer instruction for beginners. Or find guided climbs at state/national parks.
Overcoming Barriers
For remote workers, especially those living in cities, finding ways to exercise outdoors can seem daunting. Here are some common barriers and how to address them:
Lack of Access to Nature
If you live in an urban area, it may feel like there are limited options for getting outside. Look for city parks, hiking trails, beaches or rivers within driving distance for weekend trips. Walk around your neighborhood and discover new pockets of nature.
Even a small community garden, park or nature path can provide some exposure to greenery during weekdays.
Limited Time
Busy work schedules can make it tough to add new habits. Get up 30 minutes earlier for morning walks or jogs before starting work. Take advantage of lunch breaks for a quick hike.
Schedule exercise on your calendar so it becomes a regular priority. Short bouts of outdoor exercise like a 20 minute walk still provide benefits. Be strategic and efficient with your time.
Weather Concerns
Cold, heat, rain or snow can make outdoor exercise unappealing. Invest in proper all-weather gear so you stay comfortable in any conditions.
If the weather is truly hazardous, focus on indoor workouts those days. But don’t let mild conditions deter you – a brisk walk in the rain can be refreshing!
Safety Considerations
When exercising solo, stay aware of your surroundings and avoid risky situations. Carry your phone and ID. Stick to populated paths rather than isolated trails.
