Heureusement, vous avez encore le temps de savourer les derniers beaux jours avant que le froid ne nous pousse à l’intérieur dans un avenir prévisible – et une excellente façon de maximiser votre temps à l’extérieur est de vous entraîner à l’extérieur. Selon Ciara Gray, formatrice Nike Well Collective, il y a de nombreux avantages à en tirer en plein air exercices, et vous serez reconnaissant pour le temps supplémentaire passé dans la nature une fois que le temps plus frais aura atteint son apogée.
« Outdoor exercises expose you to natural sunlight, which offers vitamin D, which is great for bone health and the immune system, » Gray says. « Outdoor workouts offer accessibility, cost-effectiveness, and psychological benefits compared to indoor activities. »
If tapping into those benefits sounds like a no-brainer, but the only outdoor exercises that come to mind are walking and running, Gray has you covered there, too. Below, she’s sharing a few of her favorite ways to get creative with outdoor exercises, along with the activewear to match from Nike’s new Feel Good Collection that will allow you to move freely, feel comfortable, and look stylish while you take advantage of the crisp fall weather.
1. Gratitude movement practice
If you’re in an exercise slump, sometimes switching up the tempo or shifting your mindset is all you need to get back into a motivated mentality. Instead of dreading running on the treadmill again, head outdoors and focus on cultivating gratitude for the opportunity to connect with nature and appreciation for your surroundings. Gray says opting for low-impact movement like walking, hiking, yoga, or Pilates (and a non-constrictive activewear set that will move with you) is the way to go for a gratitude movement practice.
« These low-impact practices focus on being present at the moment, enhancing breathing, and providing a natural backdrop for meditation and relaxation, improving focus and reducing stress, » Gray says. »Regardless of the practice, find moments to practice gratitude and challenge yourself to state everything you’re thankful for. »
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2. Outdoor music challenge
Think of your favorite pump-up song—you know, the one that always pushes you to run faster, lift heavier, or stretch deeper. It’s not just in your head: Grooving out can literally make your body want to move because it lights up the area of the brain that’s responsible for movement. Working out to your favorite tunes could be the motivator you need to make fitness feel fun again.
« Outdoor music challenges [are] une façon amusante et unique de faire de l’exercice en plein air, adaptée à tous les âges et à tous les niveaux de compétence », explique Gray. « Avec un haut-parleur ou des écouteurs Bluetooth, tout le monde peut profiter d’une activité rythmée avec une bande sonore qui offre liberté et excitation. »
Pour un défi musical en plein air, Gray recommande de faire autant de répétitions que possible d’un exercice pendant chaque partie de la chanson. Par exemple, pendant le couplet, vous pouvez faire des squats, puis passer aux alpinistes une fois que vous avez frappé le refrain. Assurez-vous simplement de porter des vêtements de sport compressifs mais pas trop serrés pour pouvoir vraiment vous détendre, dit Gray.
Achetez les essentiels de l’entraînement en plein air
3. Circuit d’entraînement au terrain de jeu
La joie enfantine de jouer dehors vous manque ? Ensuite, enfilez un ensemble de vêtements de sport flexibles capables de supporter de nombreux mouvements, et dirigez-vous vers votre parc local et préparez-vous pour un circuit d’entraînement en plein air qui rivalisera avec le plaisir de la récréation.
Turn a long walk into a game by performing 10 reps of a bodyweight exercise (think: push-ups, lunges, or planks) when you pass a landmark item such as a stop sign, bench, or dog. If you have access to an empty playground, utilize benches or steps to support yourself while you do tricep dips or stair step-ups, try jackknives on the swing set, and do pull-ups or other core exercises on the monkey bars.
« This workout engages multiple muscle groups, improves strength and endurance, and adds variety to your fitness routine, » Gray says. « The mix of cardio and strength moves gives you a full-body workout and expands your attention and memory skills. »
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4. Staircase climbing
Rocky had the right idea—some outdoor stairs are really all you need for effective outdoor exercises. The idea is simple: As you climb up the stairs, do the work and as you descend, take your recovery. To start, use the staircase to walk, sprint, side-step, or hop on your way up. If you’re ready to up the intensity, Gray says to incorporate bodyweight strength moves, like calf raises or plank holds (the higher your hands on the staircase, the easier planks will be).
« All of this will improve balance, coordination, and cardiovascular fitness, » Gray says. « Be attentive to your foot, planting fully on each step. You can always use handrails or practice running or jogging to sprint intervals if the stairs seems intimidating. »
As for your ‘fit, Gray says a supportive leggings and a flexible, stable, and comfortable shoe are musts for tackling the stairs—and all your outdoor workouts this fall.
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