15 Outdoor Activities You Can Do to Lose Weight And Stay Fit

Who says that losing weight and staying fit should only be done inside the gym? Have you considered that there are many outdoor activities to lose weight and stay fit?

Check out these suggested outdoor activities along with some weight loss tips and related information of some benefits and what you can do outdoors to either lose weight or stay healthy.

1. Exercise outdoors as much as possible

Exercising outdoors may improve energy levels and decrease stress to a greater extent than working out inside. Some of the benefits are feelings of revitalization, decreased anger, and increased energy.

Another study found that the outdoors have an overall positive effect on vitality, or your sense of enthusiasm, aliveness, and energy.

It is better to exercise outdoors as much as possible in the morning, when the air is cleanest.

2. Get plenty of fresh air

Go outside and take deep breaths. Revitalize your body by inhaling fresh air. Enjoy walks with your dog, if you have one.

Enclosed workspaces can reduce natural air flow, which makes you more susceptible to diseases.

Take a deep breath to let oxygen circulate more completely throughout your system

Calm, deep breathing for as little as ten minutes can improve your oxygen intake and your stress levels. Breathing also improves the quality of your blood through eliminating toxins and increasing oxygenation.

3. Take advantage of natural sunlight

Early morning sunlight can help boost the immune system. It has been known to combat depression.

Sunlight also lowers cholesterol. The sun converts high cholesterol in the blood into steroid hormones and reproductive hormones. In the absence of sunlight, the opposite happens; substances convert to cholesterol.

In addition, the sun’s rays lower blood pressure. Even a single exposure significantly lowers blood pressure in individuals with high blood pressure.

4. Walking is a good way to stay in shape

Walking is one of the easiest and most effective forms of aerobic exercise. It is available to everyone at no cost, and you can do it anytime and anywhere.

You protect your own health for years to come with just one small change in your daily routine.

For example, getting off a couple of stops early and walking the rest of the way if you are taking a subway, train or bus.

You can also park the car at the farthest point from your destination. If you are shopping, then you are going to push a trolley with all of your groceries in it from the store to your car.

 

5. Get your bicycle out

How long has it been since you took your bicycle out for a ride?  You would probably be surprised at exactly how effective bicycling is at bringing your health back into line.

Don’t ignore your body but make sure that you push yourself to a certain extent so that you get the maximum amount of exercise as possible.

The great part about doing this activity is that many of us enjoy it so much that the time passes quickly and we don’t even realize that we are exercising.

 

6. Enjoy after dinner walks

Walking after dinner is a great way to burn calories and bond. Establish the routine of enjoying quiet dinner walks around the neighborhood.

Moderate intensity exercise like can promote weight loss. A 30-minute walk helps burn off an estimated 150 calories.

7. Ride your bike to the mountains

Going to the mountains by riding bicycles, particularly if you have friends with you, is great. It gives you the cardiovascular exercise that you need to build your stamina.

In addition, you can also inhale fresh air once you reach your destination. Choose your bike well, though, to be on the safe side.

8. If you have a dog, take it for a run

Let your dog be your running partner and let your canine buddy lead you on. Dogs are always happy to run. They will run any distance without choosing a time or place.

They also let you choose the route and set the pace and distance. They don’t complain about the weather, either. Who can be better than that as your running buddy?

9. Go on hiking

One of the most interesting and enjoyable activities that you can do is go hiking.  This is more than simply walking around the block or perhaps strolling through the mall.

It is a strenuous exercise that you would need to build up to in order to be efficient at it.

Although it is not effortless, you will be surprised at how enjoyable it is and how quickly the time passes as you are doing it.

You can’t imagine how many calories you will be burning and how physically fit you will be as a result of this activity.  Take the time to do it on a regular basis and you will love the way you look.

10. Run to lose weight

Running is one of the most effective ways to burn calories. There’s no cost and you can do it on your preferred time.

Start every run with 10 minutes of walking and slow running and do the same to cool down. Here’s a way to check for safe speed, you should be able to talk in complete sentences while running.

There’s no need to be drastic; you can increase weekly training mileage by not more than 10 percent per week.

If something hurts for two straight days while running, then take some days off as well to rest and recuperate. Another reminder, wait about two hours after a meal before running.

 

11. Sign-up for a race

If you like running, then one of the best ways to speed up your progress in losing weight is to sign up for a race. This would provide you with more motivation to increase your pace.

Aside from that, since you don’t want to be the last person to cross the finish line, you would certainly see yourself training for it.

12. Water the plants with the use of pail and dipper

Whether you like to care for plants or not, you should water them everyday. Doing that will not just make the plants grow faster, but it can also help you lose weight.

Make use of a pail and a dipper instead of a water sprinkler, so that you can do it while getting some exercise.

13. Wash your car

Your car needs washing on a regular basis to keep it clean. To lose weight, instead of taking it to car washing stations, you should wash it yourself so that you can get more exercise.

Make sure to do it properly, so that you can lose weight and have a shiny vehicle as well.

 

14. Park your car a few blocks away from your destination

Whether you are going to a grocery store or to your office, parking a few blocks away from your destination would help you lose weight.

Doing this would let you get some exercise, by walking a few meters to get to your destination. Aside from that, it would also help you save some gasoline.

 

15. Hit the grocery store only after eating

When you visit the grocery store, you have a tendency to purchase lots of food items if you are feeling hungry.

It can even tempt you to buy foods that are loaded with fats and calories when you give in to your cravings.

Therefore, it is a good idea to eat, even just a light snack, prior to visiting the grocery store, so that you can avoid the temptation of purchasing more than you need.

Does fitness help in losing weight?

Fitness, specifically exercise, is widely recognized as a fundamental component for losing weight and maintaining weight loss. Here’s a breakdown of how fitness helps in weight loss, supported by scientific evidence and expert opinions:

1. Caloric Burn

Scientific Evidence: Engaging in physical activities increases the number of calories your body uses for energy, which is termed as ‘calorie expenditure’. Activities such as aerobic exercises (running, swimming, cycling), strength training, and high-intensity interval training (HIIT) are particularly effective in increasing calorie burn during and after exercise.

Expert Opinion: Experts suggest that a combination of cardio exercises and resistance training is best for effective weight loss because while aerobic exercises help burn fat, strength training builds muscle mass, which increases metabolic rate even at rest.

Donnelly, J.E., Blair, S.N., Jakicic, J.M., et al. “American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults.” Medicine and science in sports and exercise 41.2 (2009): 459-471.

 

2. Metabolic Rate Enhancement

Scientific Evidence: Regular physical activity increases muscle mass and promotes a faster metabolic rate. Muscle tissue burns more calories than fat tissue, even when at rest. A study published in the “Journal of Applied Physiology” found that resistance training can significantly increase resting energy expenditure, meaning more calories are burned throughout the day.

Expert Opinion: Fitness professionals often emphasize the importance of building muscle through resistance training as part of weight loss programs because it not only helps in immediate calorie burn but also in sustaining higher metabolism.

Pratley, R., Nicklas, B., Rubin, M., et al. “Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men.” Journal of Applied Physiology 76.1 (1994): 133-137.

 

3. Appetite Regulation

Scientific Evidence: Exercise can influence the release of hunger-related hormones like ghrelin and leptin, which help regulate appetite. A study in “Appetite” journal reported that aerobic exercise might reduce the motivation to eat through changes in these hormone levels.

Expert Opinion: Nutritionists and fitness experts commonly recommend regular exercise as part of a holistic approach to weight management, noting that it can help in managing hunger and reducing the tendency to overeat.

Broom, D.R., Stensel, D.J., Bishop, N.C., et al. “Exercise-induced suppression of acylated ghrelin in humans.” Journal of Applied Physiology 102.6 (2007): 2165-2171.

 

4. Psychological Benefits

Scientific Evidence: Engaging in regular physical activity can improve mental well-being, reduce stress, and increase motivation, all of which are important for sustaining weight loss efforts. According to research from the “American Journal of Preventive Medicine”, regular exercise supports maintaining weight loss by enhancing psychological resilience.

Expert Opinion: Psychologists and fitness coaches often highlight the role of mental health and self-efficacy in achieving and maintaining a healthy weight. They advocate for regular fitness routines to build a positive mindset and combat emotional eating.

Blumenthal, J.A., Smith, P.J., Hoffman, B.M. “Is exercise a viable treatment for depression?” ACSM’s Health & Fitness Journal 16.4 (2012): 14-21.

 

5. Prevention of Weight Regain

Scientific Evidence: Continuing with regular physical activity after losing weight is critical in preventing weight regain. A study in “Obesity Reviews” concluded that participants who engaged in regular physical activity after weight loss were more likely to maintain their weight over time.

Expert Opinion: Weight management experts consistently advise that ongoing physical activity is essential not just for losing weight but for maintaining weight loss long-term.

Swift, D.L., Johannsen, N.M., Lavie, C.J., et al. “The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases 56.4 (2014): 441-447.

In conclusion, both scientific studies and expert advice strongly support the role of fitness in effective weight loss and management. Regular exercise not only helps in reducing body weight but also improves overall health and well-being, making it a cornerstone of any weight management strategy.

Encouraging Outdoor Activities to Stay Healthy

Outdoor activities are the best ways to stay healthy, and at the same time, they provide you with fun-filled entertainment.

You can engage yourself in a variety of outdoor activities like hiking, fishing, cycling, horseback riding, whitewater rafting, kayaking, skiing, mountaineering, and rock climbing.

A lot of people taking part in outdoor activities do so to stay healthy since it provides a very good way of exercising.

Apart from the health point of view, people engage in outdoor activities since they relish the feeling of accomplishment after participating in one.

Outdoor activities provide the best way to escape the monotony of everyday routine life. It helps to strengthen the relationship between family members and office colleagues. They are also considered a means of socializing.

Outdoor activities are essential to lead a balanced life.

By reducing stress and tension, strengthening family bonds, and bringing a sense of accomplishment, outdoor activities help to improve the overall health of a person.

Swimming is an outdoor activity that most people practice.

Some of the other popular outdoor activities include walking intensely, gardening, jogging, cycling, hiking, camping in a tent, boating, golf, and other paddle sports like canoeing, rafting, and kayaking.

Outdoor activities should be started when the child is young. Thus, the parents have an influential role in it.

Certain factors, like scarcity of time, general disinterest, lack of knowledge, high club fees, and concerns about safety, can stop a parent from allowing a child to participate in outdoor activities. To solve this problem, you can just take a little walk or a bike ride.

Bringing in enthusiasm into the minds of people for outdoor activities can be a problem.

Purposefully turning off the television set, and starting to participate in small walks can help you start with outdoor activities.

Joining an organization or organizing different activities among friends and family members also helps.

If you are a Nature lover, then camping is a great way to get close to Nature. The National Parks are best for such an outdoor activity. It is always best to do a little bit of research on the type of outdoor activity you select.

Know the weather conditions and the food and kit you should carry with you. You can explore the National parks by cycling, fishing, rock climbing, horseback riding, and hiking.

Engaging in outdoor activities has no substitute for staying healthy while enjoying and exploring nature at the same time.

Fat Burning Workouts for Outdoors

Here’s a quick tip with fast workouts that can be done anywhere.

Now that it’s nice outside, why not take some of your workouts outdoors, instead of the stuffy old gym?

Your workouts don’t have to be long, drawn-out 2-hour events in order to get great metabolism boosting, muscle sculpting workouts.

Here’s an idea for an outdoor workout that can literally take you 10–20 minutes, but will have you soaking up sweat and pumping up by the end.

There’s a little playground and a softball field at the end of the road. Perhaps, there’s a park or an open space nearby your place.

So on a nice day, if you choose to, you can get a really quick outdoor workout.

Run over to the field. Spend a couple minutes limbering up.

And then, depending on how you feel, do about 10–20 minutes of the following exercises with almost no rest in between:

• 50, 75, or 100-yard wind sprints
• hill sprints (if you have a hill nearby)
• push-up variations
• walking lunge variations
• body-weight squat variations
• box jump, squat jump, or lunge jump variations
• pull-ups on the playground monkey bars
• mountain climbers on the ground

 

You can also rotate through all of these exercises, and sometimes you can just pick a couple of them and keep alternating.

Whatever you choose, keep the rest periods very short (10–30 seconds at most) so that the intensity stays as high as possible.

This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout.

If you do this at a high-speed clip, you’ll get a killer workout in as little as 10–20 minutes, and then you can get back home and get on with your life.

Even if you’re not in super shape right now, you can just take it at a little lower intensity to ease yourself into it. It’s worth it!

Working out in the outdoors and breathing in the fresh air has definitely a stimulating effect.

Some studies have indicated that you may burn more calories exercising outdoors compared to indoors.

So, give it a try. You have nothing to lose, except a little of that extra belly fat!

Have fun living an active lifestyle outdoors.

What are other activities you do outdoors?

 

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