Any type of physical activity offers benefits, but they are amplified for those who choose to move outdoors.
Lose weight, strengthen muscles, strengthen bones, increase flexibility and mobility, increase lung capacity, improve sleep, prevent diseases… The list of benefits provided by the practice physical activities they seem to have no end – and if they happen outdoors, even better.
According to study published in American Journal of Lifestyle Medicine, Outdoor environments encourage people to move more and improve, among other things, immune function, the body’s resistance to the effects of the weather and control of atmospheric conditions Pain.
Those who exercise outdoors also see improvements in cognitive function, are in better mood, less anxious, feel better, have a reduction in physical activity. stress he feels happier.
These benefits are also perceived by those who do physical activity in general, but are amplified for those who choose open spaces.
“Indeed, scientific evidence shows that performing physical activities outdoors provides greater gains, especially in relation to cognition, involving attention and memory at work, and perception of well-being, compared to physical activities performed indoors.” , says physical education professional Brendo Faria Martins, an exercise physiology specialist at the Einstein Sports and Rehabilitation Space, at the Israelita Albert Einstein Hospital.
Among the explanations is that exposure to sunlight and the natural environment increases satisfaction and energy and increases levels of vitamin D, which helps regulate substances such as serotonin, a mood-related neurotransmitter and well-being.
Furthermore, the variation in terrain and contact with nature provide an additional challenge, which makes the activity more engaging and can even make people have fun.
The same goes for those who live in big cities. “Integrating outdoor physical activity into your daily routine, such as walking or cycling to work, is a practical and effective way to stay active and get all these benefits, even when you have limited training time “, suggests sports and orthopedic doctor Thiago Viana, member of the Brazilian Society of Exercise and Sports Medicine (SBMEE) and the Brazilian Society of Orthopedics and Traumatology (SBOT).
However, for gains to be consistent, it is important to maintain exercise consistency, and in this case, the weather can be an issue: conditions such as rain, severe cold or heat can make outdoor training less attractive and even dangerous .
So that this does not affect the regularity and quality of practice, it is important to have alternative plans for days with unfavorable weather conditions, such as going to the gym or having the equipment at home. “Also, you can choose activities that don’t require a lot of space or accessories, such as rhythmic gymnastics, yoga, pilates or circuit training,” suggests Viana.
It is also advisable to have a flexible weekly training program, taking into account weather changes and including recovery days or light training when the weather is not favorable.
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Safety is a point of attention when working outdoors. “When going out to play a sport, it’s important to let someone else know your route and expected return time, making sure someone knows your exercise schedule and where you’re likely to be if it takes longer than expected to get back,” suggests Martins . In addition to an emergency contact, try to also choose well-lit, well-known locations, especially when training at less conventional times.
Another tip is to keep an eye on the floor of the place where you will carry out physical activity. This is because, in addition to having a greater impact outdoors, the terrain tends to be uneven and full of obstacles such as tree roots, which can cause accidents. If you plan to sweat near busy streets, it’s best to wear reflective clothing and accessories to avoid going unnoticed. It is also interesting to escape from very polluted places.
“For people who experience pain during physical activity, it is recommended to take some specific precautions, such as avoiding uneven surfaces and opting for flat terrain to reduce stress on the joints. It is better to choose routes with less gradient, such as steep climbs and descents it can increase discomfort in these parts of the body,” says Martins. This also applies to the elderly: strengthening muscles and doing activities that improve balance helps prepare the body, preventing injuries.
Finally, avoid peak summer heat hours, apply sunscreen (even when the weather is cloudy or cold), wear clothing appropriate for the temperature and, of course, make sure you hydrate well.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
