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8 Outdoor Excercises To Replace the Gym This Summer

8 Outdoor Excercises To Replace the Gym This Summer

There are two types of people in the world, those who like winter and those who hate it. People are rarely indifferent towards winter, due to its large impact on the lifestyle of most people. For people who like to be physically active, winter can be quite a difficult time to manage. You are confined to the gym, forced to exercise indoors and breath in stuffy air (gyms never smell nicely and you need to face this fact) and although it is a great physically activity, it can cause you to become a bit claustrophobic and isn’t nearly as beneficial to your health. This is why now, that winter is over, we can finally catch a break and spend some time outdoors.

The advantages of outdoor training are many. You get some fresh air, catch some sunlight, it is far easier to keep your motivation high when you are not trapped inside and these are just some of the things that are worth mentioning. It is common knowledge that being active and spending time outside is one of the bigger factors for having a happy life.

Still, how do you do it? What exercises could you do outside in order to get fit and remain healthy? Well, this is exactly what we are here to talk about!

1. Outdoors Crossfit exercises

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    In later years, Crossfit has turned into a globally accepted exercising approach. Since its inception it has gone through more than a few modifications, and this is only natural due to its immense popularity, though there are a bunch of unprofessional people who jumped on the bandwagon handing out “advice”. Still, there are also professionals who create Crossfit variations that actually work. Jason Banada created a simple Crossfit program that you can do outdoors and that requires absolutely no equipment.

    Here are two variations you can do to get in shape.

    Workout variation no. 1:
    5 Rounds each (Beginner level)

    5x Push Ups
    10x Sit ups
    10x Squats

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    Workout variation no. 2:
    5 Rounds each (Intermediate level)

    10x Burpees
    20x Bench jumps
    30x Pushups
    40x Squats
    50x Lunges

    Apply your common sense. If you feel like you are going to pass out from exertion, take a break and catch your breath. Don’t push yourself till you fall. If you are novice at fitness training you might want to check out a few YouTube fitness channels to get prepared. Knowledge very much equals power and gains here, and many tend to forget that.

    2. Trail running exercises

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      I find the treadmill is one of the most boring ways to exercise at the gym. The reason I find it so drudgingly boring is a bit connected to the fact that I used to go jogging and trail running for both exercise and pleasure, so staring at a wall or a hall full of gym equipment ruins it for me. Trail running on the other hand is a great way to exercise, since it activates both your aerobic and anaerobic energy systems and it really gets you in shape.

      It also forces your body to adjust to the terrain and activates muscles you didn’t know existed! This will burn your excessive calories and give you a decent looking body if you stick to it 2-3 times a week. Be careful when you do this though and don’t let your mind wander while you are running. You can seriously injure yourself if you do not pay attention to what you are doing.

      3. Ride a bicycle

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        I know many people who really, truly hate running and this is nothing strange. If you fall into this category then riding a bicycle can be a great solution for you. Many disregard the importance of bikes but there are more than a few ways they can help out and have helped humanity out, in general.

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        First of all, a 135 pound (61 kg) female that rides a bike about 13 miles per hour, burns around 500 calories in a 60 minute ride! Furthermore, riding a bike reduces stress, is great for the environment and you can also ride a bike for charity. It is a legitimate form of transportation that is free after the initial purchase. So, what are you waiting for, get a bicycle and start exploring your environment to get in shape!

        4. SUP (Stand up Paddle Boarding)

        A discipline that is mostly associated with Hawaii is a form of a paddling exercise which works out your core, can be modified to be light or intense and due to its straightforward execution, you are very unlikely to injure yourself. It basically brings the same benefits as aerobics and strength training put together. It takes a bit of time to get used to and to get the form right but it is nothing that is outside anyone’s reach. The popular nickname for SUP is “hiking on water”.

        5. Swimming

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          If SUP is a bit too much for you and you don’t want to invest in any equipment, or you do not live near the seaside, replace it with good old fashioned swimming. This is also a full body workout method that avoids putting stress on your joints. You can visit your local pull and get yourself in shape with a regular training regime. If you can’t swim, this is another reason to it learn as soon as possible. A casual swimming tempo that lasts 60 minutes burns around 500 calories while a more intense one burns somewhere around 700 calories! If you want to lose weight, this is the thing for you.

          6. Canoeing

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            If you are more of a river person than a seaside fun kind of person, then canoeing is the best option for you. First of all, this activity will get your cardiovascular system in order which is a very crucial thing for your overall health. Furthermore, it builds up your upper body strength as well as your legs and glutes. You will need to get an instructor to help you out in the beginning and you have to invest into equipment, but this is a great hobby to have and it will also help you socialize more, meet new people and travel more.

            7. Take your jump rope for a spin

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              Ok, we’ve all seen footage of boxers training intensely with a jump rope (when I say footage I mean Rocky). While a lot of people assume that the jump rope is a warm up exercise, you can actually get a full body workout just using this simple workout tool. Cheyne Zeller, a Crossfit level 1 trainer based in New York has come up with a full body exercise program just by using a jump rope.

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              Here is how you to do it:

              (Spring five seconds from and five seconds back to the rope)

              10x Standard two-foot jump

              10x Double unders

              10x Alternating single leg

              10x Same foot single leg

              10x High knees

              10x Crossing feet in and out laterally

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              10x Crossing hands

              If you can’t pull of the entire thing or find some of these confusing take a look at this video, adjust the exercise intensity until you can manage and after that you are home free. Remember, this is supposed to be exhausting so don’t give up after the first coupe of exercises. Take a deep breath and keep going!

              8. Tennis

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                While tennis may not seem as a physically demanding activity, like for example American football, looks can be deceiving. Coordination, speed, precision, balance and a whole lot of other benefits are in store for those who hit the tennis court on a regular basis. This sport is also good for your metabolism, increases bone density and lowers blood pressure. If health and looks are your goal, than tennis might be the best solution for you.

                These are not the only choices you can go for, of course, and you can find your own thing when it comes to outdoor workouts. Remember, exercise is a great way to control your stress levels and works wonders on your health. Don’t let yourself become trapped inside this summer. Take advantage of the great weather and get yourself in shape.

                Furthermore, spending time outside will have a very positive impact on your mood and it will make you a whole lot happier. You can take your friend or partner to help you get motivated and make the whole thing more fun, but be careful not to side-track each other. Plan things out and start working out as soon as you can so you can reach optimal levels in the summer and really get going! Good luck exercising everyone!

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                Aleksandar Ilic

                Blogger, Social Media Butterfly, Guitarist

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                Last Updated on January 17, 2019

                8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                Why Is It Hard to Live A Peaceful And Happy Life?

                Our Habitat Has Become Too Technological

                The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                Too Many People Don’t Want to Unplug

                Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                Listen carefully:

                We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                8 Mindfulness Exercises to Start Practicing

                There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                Are you ready for it? Let’s go!

                1. Pray Daily

                You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                Pray. You won’t regret it.[5]

                2. Pay Attention to Your Inner Thoughts

                A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                This article can guide you to beat negative thoughts:

                How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                3. Smile Often

                Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                The moment that you smile unconsciously, you then know that you are truly happy.

                4. Organize Your Working Desk

                A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                5. Celebrate Your Friend’s Victories

                I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                6. Listen to Your Spouse/Partner

                God put someone in your life for a reason. You might as well listen to him or her.

                I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                7. Give Yourself a Break from Technology

                You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                How do you do that? This is my formula:

                First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                If you score more than 35, you need to take action immediately.

                Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                8. Go Exercise

                Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                12 Benefits of Regular Exercise You Should Know

                The Bottom Line

                It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                It is possible to live a happy and peaceful life. It only depends on you.

                Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                More Resources About Mindfulness

                Featured photo credit: Lesly Juarez via unsplash.com

                Reference

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