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How to easily start an outdoor exercise routine

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How to easily start an outdoor exercise routine
  • For those who do not enjoy working out in a gym, choosing to exercise outdoors can make a great alternative.
  • To get started, build on what you enjoy. If that is hiking or biking, take longer walks and rides until you’re comfortable being active for about 45 minutes.
  • To stay motivated and consistent, it can be helpful to recruit an exercise buddy and get appropriate clothing that will keep you warm and dry in inclement weather.

Between the sweat smell, fluorescent lights and omnipresent television screens, April Herring has never connected with going to the gym.

Instead, she runs, bikes, hikes, plays tennis, pickleball and football — anything to get her exercise outside as often as possible.

“Fresh air, sunshine, the variety of the trees as the seasons change,” said Herring, an administrator at Carroll Community College in North Maryland. “There’s something about the energetic healing quality of nature.”

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The health benefits of spending time in nature have long been established, and exercise in general, of course, improves physical and mental well-being.

Combine the two and you double down on what adults need to stay healthy, said Debbie Rhea, professor in kinesiology at Texas Christian University.

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“We’ve got to get outside. We’ve got to be active,” Rhea said. “If we’re going to live long lives, this is what it’s about.”

Racers compete for the title of “King and Queen” of The Alpine Training Center Gym in Boulder, Colorado, on July 26, 2023. Exercising outdoors combines the health benefits of physical activity with those of spending time in nature. (Scott Griesser via AP)

Getting started on an outdoor routine, however, might not be as easy as signing up for another gym membership. Here’s how to get going.

START SIMPLE WITH WHAT YOU LIKE

If you haven’t been active for a while, think back to the activities you enjoyed years ago, suggested Connie Sciolino, founder of the Alpine Training Center in Boulder, Colorado, a gym that trains athletes for outdoor mountain sports.

People who like occasionally hiking or biking should start building an aerobic base by taking progressively longer walks or rides. Once you’re comfortably in the 35- to 45-minute range, start adding some intensity to build strength, she said.

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“If jogging is their main activity, I would send them to the bleachers or do some up-down on stairs, either in sprint format or put a pack on their back,” she said.

Rhea cautioned against jumping back into a sport you used to play without preparing your body for the proper movement.

“Let’s say they’re in their 30s, 40s, 50s, and they haven’t sprinted and now they try to run around those bases,” she said. “They’re probably going to hurt an Achilles or a hamstring or something by doing something too fast.”

THEN BUILD STRENGTH WITH WHAT’S AROUND

A side benefit of exercising outside is that there’s no need to buy expensive equipment, trainers say.

After warming up with your preferred aerobic activity, add strength training by using your body weight and what is available in the built environment. That could be finding a picnic table or low wall and placing your hands shoulder-width apart to do leaning pushups. Then turn around, put your hands on the same surface and lower your body for dips that work your triceps.

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For working your legs, add squats with your feet shoulder-width apart, looking straight ahead with your back straight. Add lunges by taking giant steps and bending down into the space between your feet. For the core, find a patch of grass to do sit-ups.

Start with eight to 10 repetitions, or no more than you are comfortable with, and add sets with short breaks in between as you get stronger.

For a more complete workout, find a park or trail with outdoor exercise equipment, which is installed in one-third of park agencies, according to the National Recreation and Park Association. The equipment can range from basic pull-up bars to gym-style bench presses and rowing machines.

And many cities, including Chicago, San Antonio and Atlanta, offer free group classes outdoors.

HOW TO STAY MOTIVATED — EVEN IN BAD WEATHER

When it inevitably rains or the weather turns colder, it helps to keep in mind an old axiom: There’s no such thing as bad weather, only bad clothing.

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“If we have the clothing for whatever the temperatures are that we may be in, then we’re more likely to go outside to be active when we need to,” Rhea said.

She suggested investing in a jacket that breathes and a light hat with a brim you can use on sunny or rainy days.

Trainer Katie Higginbotham recommended having a contingency plan for inclement weather. Pick an area with surfaces that won’t get slippery when wet or somewhere with some tree shelter so as not to be bombarded by rain.

On those days, having a regular exercise buddy really helps, said Higginbotham, who oversees quality control for TrainFitness, a U.K.-based private training provider.

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“If you know someone is there waiting for you, it’s difficult to say no at the last minute,” she said.

Finally, it helps to set a goal, whether that is training for a 5K charity walk or a triathlon. If you’re working toward something, it keeps you motivated to keep going, Sciolino said.

“When you have that day marked on your calendar, you have to perform these things or die out there,” she said.

Health

Scientists pinpoint why COVID vaccine may trigger heart inflammation in certain people

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Scientists pinpoint why COVID vaccine may trigger heart inflammation in certain people

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POST-DOSE PATTERN — New research reveals why the COVID vaccine can trigger heart issues, especially in one group

PREVENTION PAYOFF — Simple lifestyle changes could slash heart attack risk for millions

A new study has identified why mRNA COVID-19 vaccines could trigger heart issues, especially in one demographic. (iStock)

SMOKE SCREEN — A major cannabis study finds little proof for popular medical claims and flags big dangers

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HIDDEN LINK — A common dental health issue may hint at a dangerous cardiovascular condition

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SCREENING DEBATE A new study questions whether annual mammograms are necessary for most women

SUPER SPREAD — An “aggressive” new flu variant sweeps the globe as doctors warn of severe symptoms

The flu season has intensified as the new H3N2 variant causes severe illness worldwide. (iStock)

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DANGEROUS DEFICIT — A nutrient deficiency has been linked to heart disease risk for millions

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CORONARY CHRISTMAS — Holiday heart attacks spike as doctors share hidden triggers and prevention tips

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Aging-related joint disorder increasingly affects people under 40, study finds

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Aging-related joint disorder increasingly affects people under 40, study finds

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Cases of gout are rising in younger individuals, according to a global study.

The condition, which is a type of inflammatory arthritis, steadily increased in people aged 15 to 39 between 1990 and 2021, researchers in China announced.

Although rates vary widely between countries, the total number of young people with the condition is expected to continue rising through 2035.

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The study, published in the journal Joint Bone Spine, investigated 2021 data from the Global Burden of Disease (GBD), spanning 204 countries within the 30-year timeframe.

The data measured gout prevalence, incidence and years lived with disability, tracking global trends over time. The results showed a global increase across all three outcomes.

Gout is expected to continue rising in young people through 2035. (iStock)

Prevalence and disability years increased by 66%, and incidence rose by 62%. In 2021, 15- to 39-year-olds accounted for nearly 14% of new gout cases globally, the study found.

Men from 35 to 39 years old and people in high-income regions had the highest burden, but high-income North America topped the list for highest rates.

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‘SKINNY FAT’ WARNING ISSUED AS STUDY FINDS HIDDEN OBESITY BEHIND NORMAL BMI

Men were also found to have lived more years with gout due to high BMI, while women tended to have the condition as a link to kidney dysfunction, the study noted.

The total number of cases is expected to increase globally due to population growth, but the study projected that rates per population would decrease.

The researchers noted that data quality, especially in low-income settings, could have posed a limitation to the broad GBD data.

What is gout?

Gout is a common form of arthritis involving sudden and severe attacks of pain, swelling, redness and tenderness in the joints, according to Mayo Clinic. It most often occurs in the big toe.

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The condition occurs when urate crystals accumulate in the joint. These form when there are high levels of uric acid in the blood, which the body produces when it breaks down a natural substance called purines.

A gout flare-up can happen at any time, often at night, causing the affected joint to feel hot, swollen, tender and sensitive to the touch.

Urate crystals, described as sharp and needle-like, build up in the joint, causing intense pain and swelling. (iStock)

Purines can also be found in certain foods, like red meat or organ meats like liver and some seafood, including anchovies, sardines, mussels, scallops, trout and tuna, according to the Mayo Clinic. Alcoholic drinks, especially beer, and drinks sweetened with fruit sugar can also lead to higher uric acid levels.

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Uric acid will typically dissolve in the blood and pass through the kidneys into urine, but when the body produces too much or too little uric acid, it can cause a build-up of urate crystals. These are described by the Mayo Clinic as sharp and needle-like, causing pain, inflammation and swelling in the joint or surrounding tissue.

Risk factors for gout include a diet rich in high-purine foods and being overweight, which causes the body to produce more uric acid and the kidneys to have trouble eliminating it.

Experts urge patients to seek medical attention for gout flare-ups. (iStock)

Certain conditions like untreated high blood pressure, diabetes, obesity, metabolic syndrome and heart and kidney diseases can increase the risk of gout, as well as certain medications.

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A family history of gout can also increase risk. Men are more likely to develop the condition, as women tend to have lower uric acid levels, although symptoms generally develop after menopause.

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Untreated gout can cause worsening pain and joint damage, experts caution. It may also lead to more severe conditions, such as recurrent gout, advanced gout and kidney stones.

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The Mayo Clinic advises patients to seek immediate medical care if a fever occurs or if a joint becomes hot and inflamed, which is a sign of infection. Certain anti-inflammatory medications can help treat gout flares and complications.

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Fox News Digital reached out to the researchers for comment.

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New study questions whether annual mammograms are necessary for most women

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New study questions whether annual mammograms are necessary for most women

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A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer.

The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography.

The WISDOM randomized clinical trial, led by study authors from universities and healthcare systems across the U.S., considered more than 28,000 women aged 40 to 74 years old, splitting them into a risk-based screening group and an annual mammography group.

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Researchers calculated each woman’s individual risk based on genetics (sequencing of nine breast cancer genes) and other health factors. 

A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer. (iStock)

Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. Patients with elevated risk were told to get an annual mammography and counseling.

Average-risk women were guided to get mammograms every two years, while low-risk individuals were advised to have no screening until they became higher risk or reached age 50.

HIDDEN TYPE OF BREAST CANCER COULD BE EXPOSED BY NEW BREAKTHROUGH TECH

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The researchers found that risk-based screening did not lead to more advanced cancer diagnoses (stage 2B or higher) compared with annual screening, indicating that it is just as safe as traditional methods. The risk-based approach, however, did not reduce the number of biopsies overall, as researchers had hoped.

Among the risk-based group of women, those with higher risk had more screening, biopsies and detected cancers. Women at lower risk had fewer procedures.

The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography. (iStock)

“[The] findings suggest that risk-based breast cancer screening is a safe alternative to annual screening for women aged 40 to 74 years,” the researchers noted in the research summary. “Screening intensity matched individual risk, potentially reducing unnecessary imaging.”

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Fox News medical contributor Dr. Nicole Saphier, associate professor of radiology at Memorial Sloan Kettering Cancer Center in New Jersey, commented that while these findings are important, the study “completely sidelines” what screenings are designed to do — detect cancer early.

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“If you don’t measure stage 0, stage 1 or stage 2A cancers, you can’t tell whether personalized screening delays diagnosis in a way that matters for survival and treatment intensity,” Saphier, who was not involved in the study, told Fox News Digital in an interview.

Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. (iStock)

More than 60% of breast cancers in the U.S. are diagnosed at stage 1 or 2A, where cure rates exceed 90%, the doctor noted.

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The trial doesn’t “fully evaluate” whether risk-based screening changes detection at the earliest and most treatable stages, where screening “delivers its greatest benefit,” according to Saphier.

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“Mammography is not without risk — radiation exposure, false positives, anxiety and potential over-diagnosis are real and should be acknowledged,” she said. “But it remains the most effective, evidence-based tool for detecting breast cancer early, when treatment is most successful.”

The expert added that labeling women under 50 as “low risk” is “outdated,” as breast cancer diagnoses are on the rise in younger females.

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“Until long-term mortality data support alternative approaches, annual screening beginning at 40 for average risk women should continue,” Saphier added. “Women should be assessed for breast cancer risk by 25 years old to determine if screening should begin earlier.”

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