Health
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.
“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.
“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.
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.
“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.
“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.
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Researchers have shed fresh light on how a simple, centuries-old Chinese practice could be almost as effective as some medications in lowering blood pressure.
Baduanjin is a form of exercise that’s been widely practiced in China for at least 800 years. It involves a series of eight slow movements, gentle breathing and meditation — and typically takes only about 10 minutes to complete.
In a clinical trial, researchers studied 216 adults age 40 and older with Stage 1 hypertension. Over the course of a year, participants performed either baduanjin, self-directed exercise or brisk walking.
SIMPLE NIGHTLY HABIT LINKED TO HEALTHIER BLOOD PRESSURE, STUDY SUGGESTS
Researchers found that participants who practiced baduanjin five times per week experienced lower blood pressure within three months.
The results were “comparable to reductions seen with some first-line medications,” they wrote in their report published by the American College of Cardiology.
High blood pressure, if left untreated, can lead to heart attack and stroke. Now, researchers have shed new light on how a simple, centuries-old Chinese practice could be almost as effective as some medications in lowering blood pressure. (andreswd/Getty Images)
Baduanjin also showed “comparable results and safety profile to brisk walking at one year,” the researchers further reported.
“Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their [blood pressure],” said the senior author of the study, Jing Li, M.D., Ph.D.
Dr. Matthew Saybolt, medical director of the Hackensack Meridian Jersey Shore University Medical Center’s Structural Heart Disease Program, said he was surprised by an aspect of the study’s results.
ANTI-AGING BENEFITS LINKED TO ONE SURPRISING HEALTH HABIT
“I was biased and expected that higher intensity exercise like brisk walking would have resulted in greater improvement in blood pressure than baduanjin, but the effects were the same,” Saybolt told Fox News Digital. (He was not affiliated with the study.)
Dr. Antony Chu, clinical assistant professor at Brown University’s Warren Alpert School of Medicine, was born and raised in the U.S. to immigrant parents — his mother is from Hong Kong and his father is from Taiwan.
Practitioners of baduanjin, such as those in this class, incorporate slow movements with mindful breathing. (Xinhua News Agency/Getty Images)
Having spent a lot of summers in Asia, Chu told Fox News he experienced “the best of both worlds” concerning Eastern and Western medicine, including exposure to the benefits of baduanjin.
“[These researchers] are taking a lot of things that have been commonplace for many, many centuries or millennia and then just applying mathematical modeling and statistical analysis to sort of give [them] some credibility,” Chu said.
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“Western medicine is reactionary,” Chu also said.
He compared the philosophies to a house on fire: Eastern medicine practitioners are more invested in preventing the fire, whereas Western medicine is more focused on “all those things that it would need to do to try to put that fire out,” he said, sharing his opinion.
A new study shows how people with high blood pressure can reduce it without medicine. (FG Trade/Getty Images)
Left untreated, high blood pressure has dangers that are “too numerous to count,” Saybolt said. The risks include increased risks of stroke, heart attack, atrial fibrillation and congestive heart failure.
Baduanjin, Chu said, is effective at reducing blood pressure, which he likened to “the water pressure and the pipes of your house,” by calming the nervous system and reducing stress.
SIMPLE DAILY HABIT MAY HELP EASE DEPRESSION MORE THAN MEDICATION, RESEARCHERS SAY
“People are totally stressed out,” Chu said. “And stress reduction is huge.”
Saybolt said the study offers hope for people with hypertension — “and that hope doesn’t immediately have to include pharmaceuticals.”
Baduanjin is easily incorporated into most lifestyles and can be done without equipment almost anywhere and at any time. (Getty Images)
Saybolt added that he’s always advocated for lifestyle modifications, including healthy diet and exercise, “as key therapies for treatment of diseases and to improve longevity.”
With the baduanjin data, Saybold said he is now “more optimistic than ever,” as “we have evidence that a very low impact exercise with mindfulness can yield a benefit.”
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Chu said that translating overwhelming medical guidelines is a big part of his job.
“It’s not to just tell somebody, ‘Hey, your blood pressure’s too high, pick a pill,” he said.
Baduanjin has been a preventative health practice the Chinese have been incorporating into their routines for centuries. (Xinhua News Agency/Getty Images)
“Lifestyle changes” can be daunting for many people, he added.
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“They always make it sound like you have to live for seven years in Tibet on a mountain somewhere, and it’s really not that.”
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His simple translation for the baduanjin study is this: “Close the door in your office and just say, ‘I can’t be bothered for 10 minutes,’ and just focus on breathing slowly and moving your arms or legs around.”
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Gabe Poirot says he ‘met Jesus’ during an 18-day coma
Kayleigh McEnany interviews Gabe Poirot, who shares his extraordinary near-death experience during an 18-day coma in October 2021. Poirot describes leaving his body, encountering Jesus, and witnessing how heaven is a person rather than a place. He also discusses his book, ’18 Days in Heaven,’ detailing his spiritual journey and message of hope.
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Rudy Giuliani, 81, is recovering from a severe case of viral pneumonia that led him into a coma in early May.
The former New York City mayor returned to his online talk show “America’s Mayor Live!” on May 13 and opened up about his health status.
“I feel like I’ve recovered 100%,” he said. “I’ve been home a few days and doing really, really well.”
RUDY GIULIANI OUT OF ICU, CONTINUING TO RECOVER IN HOSPITAL: ‘HE’S WINNING THIS FIGHT’
Giuliani reflected on his time in the hospital, revealing that he had a “very significant spiritual experience” while he was in a “state of out of it.”
“I would equate it to a dream of being on line headed for — I can’t say headed for heaven — headed for a trial with St. Peter,” he described.
Rudy Giuliani attends the annual 9/11 Commemoration Ceremony at the National 9/11 Memorial and Museum in New York City in September 2024. The former New York City mayor, 81, is recovering from a severe case of viral pneumonia that led him into a coma in early May. (Michael M. Santiago/Getty Images)
“And there was a very, very significant intervention by my Peter. I have my own Peter, Peter Powers. Peter J. Powers, my friend of my lifetime.”
During this dream state, Peter said some “very significant words,” which Giuliani made sure to repeat and have others record when he woke up, he shared.
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“As soon as I could, I wrote it out so that I wouldn’t forget it, and it’s meant a lot to me, and I’ve been reflecting on it quite a bit,” he added.
Giuliani was able to discuss his experience with a priest — and plans to share more at a different time.
“I don’t want to embellish it,” he said. “I don’t want to deny what was there.”
Powers and Giuliani reportedly became friends in high school. Powers later served as Giuliani’s campaign manager and his first deputy mayor. He died in 2016 at 72 years old from complications with lung cancer, according to multiple news outlets.
Giuliani was hospitalized in critical but stable condition on Sunday, May 3, due to severe breathing issues.
Giuliani’s doctor, Maria Ryan, told Fox News correspondent Danamarie McNicholl that the former mayor began feeling ill after returning from a trip to Paris, with his breathing deteriorating to the point that he was placed on a ventilator.
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Ryan said his condition turned critical, prompting a priest to be called to his bedside to perform last rites. But by Tuesday, Giuliani’s condition had improved enough for doctors to remove him from the ventilator.
According to political strategist Ted Goodman, Giuliani’s response and exposure to the Sept. 11, 2001, terrorist attacks later led to a diagnosis of restrictive airway disease.
New York Mayor Rudy Giuliani stands with Police Commissioner Bernard Kerik and Emergency Management Director Richard Scheirer before dedicating a public viewing platform overlooking the World Trade Center attack site in New York on Dec. 29, 2001. (Kathy Willens/AP)
Although Giuliani and his doctors have not confirmed that he had a “near-death experience,” similar encounters are often reported by people emerging from critical medical situations.
In a 2023 review published in the journal Frontiers in Psychology, researchers analyzed more than four decades of reports of near-death experiences, involving more than 2,000 studies and nearly 500 individuals.
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Near-death events were categorized into four types of experiences: emotional, cognitive, spiritual/religious and supernatural.
The research identified common traits in these reports – especially having out-of-body experiences, passing through a tunnel, having heightened senses, seeing deceased people or religious figures, encountering a bright light and reviewing life events.
A detailed view of the 19th century statue of Saint Peter the Apostle holding a gold key, symbolizing the key to heaven, located in St. Peter’s Square in Vatican City, Rome. (iStock)
Although these experiences can differ by interpretation, the researchers concluded that the heightened senses and improved consciousness indicate that “these experiences are neither dreams nor sleep, nor the disorders caused.”
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“This phenomenon is medically inexplicable,” they wrote, adding that the research points to a consistent pattern that “supports the clarity and authenticity of near-death experiences.”
Fox News Digital’s Landon Mion contributed reporting.
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