As warmer weather and longer days become a regular occurrence, our chance to open up our fitness routines to the outdoors also becomes a regular occurrence. This chance to reset our bodies in the sunlight can certainly help stave off the boredom of being in a gym or a garage all the time. But this also brings the reminder to use that sunscreen or wear light, breathable clothing that covers and protects you against sunburn.
Benefits of Outdoor Workouts:
The benefits of taking our workouts outside are many: it improves circadian rhythms (sleep and wake cycles), enhances vitamin D production, helps fight Seasonally Affected Disorder (SAD), and more!
Hydration Tips:
Taking our workouts outside during the warmer weather also means sweating more! This brings the annual springtime advice to watch your fluid intake and stay hydrated.
Currently, most research recommends drinking to thirst: when you are thirsty, you should be drinking. Also, drinking 2-3 hours before a workout, then again right before can be helpful. “Drink to thirst” during your workout, and then again within 30 minutes after a workout.
Most research suggests plain water is best. Electrolyte drinks (like Gatorade, Body Armor and those sorts of beverages) are really for heavy, prolonged workouts in the heat (marathons, triathlons, soccer, football, etc… practice or games).
Managing Allergies:
If you deal with springtime or summer allergies, here are some tips to help you with your outdoor routines.
- Check for high pollen counts before you head out and decide if it’s the right time for you.
- Wearing a mask can help but can also be hot and annoying.
- Watch the clock! Ragweed peaks early and midday, while grass pollens tend to peak late in the afternoon.
- Rainy days are perfect days for exercising outdoors if you deal with allergies, while dry windy days can be more troublesome.
- Regular (daily) allergy medication use is a must during allergy season, but remember that many of those OTC medications take 3-4 weeks to really kick in and have a noticeable effect. So, starting your allergy medications a few weeks before you start sneezing and draining and getting stuffy is recommended.
Now let’s get you outside!
Now that you’re armed with these tips for maximizing your outdoor workouts during the warmer seasons, it’s time to get moving! Whether it’s a jog in the park, a hike in the mountains, or a bike ride along the coast, make the most of the sunshine and fresh air while taking care to protect your skin, stay hydrated, and manage any allergies. Embrace the outdoors and let your fitness routine flourish in the open air!
Could you use some extra support?
As always, if you’re dealing with an injury or feel like there is something holding you back, reach out to one of our coaches to help out, or shoot me, your resident physical therapist at Original Strength Institute, an email at drkurt@os-institute.com and let’s see how we can help you feel and move your best!
