You know that exercise is good for you. The recommendation is to get at least 150 minutes of moderate-level physical activity and two days of strength training each week. Exercising outside, however, can be even better. According to the American College of Lifestyle Medicine, three pillars of good health are physical activity, restorative sleep and stress management. Outdoor activity helps you with all three of those pillars simultaneously, and the vitamin D you get from sunlight strengthens your bones. Consider the following strategies to fully enjoy the benefits of exercising outdoors:
- Whether you hike, run, bike or join a regular basketball game, make sure you work your way up to longer periods in the sun. Notice how on that first hot day of the summer, you get exhausted very quickly. Your body takes time to acclimatize to intense activity in the heat.
- Once you’ve worked your body up to more activity, don’t hesitate to take a break. Intermittent rest is good for you. You also want to be careful not to develop heat exhaustion, which can start quickly and can progress to heatstroke, which can be fatal. Giving yourself breaks can help you avoid overstressing your body.
- Stay hydrated. Be sure to pack a bottle of water or two before you leave home. If you’re thirsty, you are already dehydrated. Plenty of liquids are especially crucial on hot days.
- Apply a broad-spectrum, 30 SPF or higher sunscreen to your skin. Although the sun is good for you, your skin does need to be protected from it, even on cloudy days. It’s also helpful to find natural shade. Indianapolis is home to numerous nature trails and great parks with tree coverage. Check out Marott Woods Nature Preserve, Eagle Creek Park, Holliday Park and other favorite spots. You can find various options at Parks.Indy.gov or seek out the ideal trail at AllTrails.com/US/Indiana/Indianapolis. A good hat will also keep you cool, as will lightweight clothing.
- Avoid outdoor workouts when the ultraviolent (UV) index is high (dangerous levels of sun exposure), when the air quality is low or when your only option is exercising during the greatest heat of an already sweltering day (between 10 a.m. and 4 p.m.).
One of the things you will miss when winter arrives is the variety of options for physical activity available to you in the sunshine. It is true that exercising inside is good for you as well. But right now, you can exercise outside in comfort, resulting in multiple benefits to your health.
Before making any significant changes to your exercise routines, consult with your primary care physician. If you don’t have one, please call Eskenazi Health Connections at 317-880-7666.
Broderick Rhyant, M.D., chief physician executive with Eskenazi Health Center Grande
