Get Out and Enjoy Some Vitamin D

For those of you who visit the gym frequently it can become stale and even seem like a chore sometimes. It is very easy to take exercise outdoors and get a full body workout along with some much needed fresh air and vitamin D. Whether in your neighborhood, a park, or the beach, adding variety and choice to your workout makes it more fun. By switching out of a normal routine your body is forced to test new limits and increase its level of fitness. Here are 10 exercises that can be done in any outdoor setting:

1. Lunges- Stand with feet shoulder-width apart then step forward, landing with the heel first. The knee should be exactly at 90 degrees and directly over the toes. Return to starting position by driving upward forward with the front leg.
   
   
2. Push Ups- Place hands on the floor just beyond shoulder width apart. Keep back straight, knees straight and parallel to the floor. Slowly lower body and then return to the start position by explosively pressing upward and exhaling. Beginner? Go down to knees but be sure to maintain a straight back. For a challenge place hands in a diamond shape, or elevate feet on a bench.
   


3. Squats- Stand with feet shoulder-width apart and arms straight out with thumbs up. Slowly lower buttocks, as if you were going to sit back into a seat. Be sure the knees do not go past the toes. Firmly press-up to starting position while exhaling.
   


4. Step Ups- Find a bench, rock, or something with slight elevation for this exercise. Keeping a straight back and head up, step onto the raised surface with one leg then step down; repeat on the other leg, alternating back and forth.
5. Sprints or Intervals- While jogging insert a 50 to 100 yard sprint every three to five minutes. If walking break into a 200 yard jog every three minutes. This principle can be applied to many other activities including biking and swimming, by pumping up the intensity for short periods of time throughout the routine. Keep a consistency in the length of sprint.

(Note: The Journal of Applied Physiology reported students that applied this technique over a two-week period, increased their strength, aerobic endurance, and their ability to exercise efficiently with just a small amount of interval training to their routine.)

6. Stairs or Uphill- If stairs are available; keep back straight while quickly alternating feet on each step going up and do the same going down. If there is a hill, keep steps close together and raise knees as if briskly moving up stairs, then down.

7. Jumping Rope- This is a simple and fun way to get some cardio and calf work done. Whether jumping quick or alternative feet, go at your own pace. Maintain it for at least 45 seconds to one minute. Take minute breaks between sets. Keep abs tight and back straight. No rope? Use arm motions simulating one and create a pace.

8. Dips- Use a bench, chair, or elevated surface. Keep head looking forward, place arms on bench, extended supporting weight with feet out in front. Slowly lower until your upper arms are parallel to the surface, hold in lower position before pushing back up until arms are fully extended again.

9. Standing Rows- Find a tree, column or pole and loop a towel around it. While standing tall and stiff, have your feet close to the pole and lean back gripping the ends of the towel. Slowly row up with both arms while exhaling. Keep back arched and row using back and arms.

10. Sports/Games- Get some friends together and organize a game of basketball, soccer, frisbee, football, or another activity. The competition will add to the fun while getting some great cardio in.

Remember it is key to warm-up, cool down and stretch every time you workout. Other great outdoor activities can be found in any town or city; marathons, triathlons, recreational sports, and fitness in the park events take place quite often. Go online and look for your cities list of fitness events. Get involved, get outdoors and get fit!