Spending time outside and staying active is one of the best things you can do for your body and mind. There are so many outdoor activities to choose from that you can pick something you actually enjoy. Whether you like calm options like kayaking or high-energy ones like rock climbing, the outdoors has something for everyone.
Being active outside offers more than just calorie burn. You get fresh air, lower stress, and more vitamin D to boost your mood. Different surfaces and terrain also work your muscles in ways you don’t get inside a gym.
With lots of options, you can stay fit while exploring nature. Here are six great ways to get outside and keep up your fitness routine, whatever your level or preference.
1. Hiking
Put on your boots and hit the trails. Hiking is a great workout and a chance to enjoy nature. Local parks often have easy trails for beginners, and you can challenge yourself later with steeper or rougher routes. Hiking uses your whole body and can burn about 300–500 calories an hour, depending on effort. Bring plenty of water and healthy snacks so you can keep going.
2. Cycling
From easy rides around town to intense mountain biking, cycling is a fantastic outdoor activity. It works your glutes, quads, hamstrings, and core, and riding outdoors lets you see new places and breathe fresh air. Road biking builds endurance, while mountain biking adds technical challenge and excitement. BMX or skate-park riding is an option if you want to practice tricks. Make sure your bike fits you well and always wear a helmet.
3. Swimming
Swimming gives you a full-body workout that’s gentle on your joints. It uses nearly all major muscle groups and boosts cardiovascular fitness without the impact of running. Swim laps at a pool, lake, or beach, and focus on good form—keep your body aligned and streamlined. Swimming helps build lean muscle and can aid weight loss. If you’re outdoors, wear sunscreen and stay hydrated.
4. Kayaking
Paddle for fitness with kayaking. It’s an excellent upper-body workout that uses your lats, shoulders, and arms, while your core helps stabilize and rotate with each stroke. Kayaking is also a fun way to explore rivers, lakes, and coasts at your own pace. Start by learning proper technique, then work up to longer trips or rougher water. Always wear a personal flotation device and dress for the weather.
5. Rock Climbing
Rock climbing is a full-body challenge that combines thinking and strength. Indoor climbing is a great place to learn safety and technique before moving to outdoor routes. Climbing builds your upper body, core, legs, grip strength, flexibility, and endurance. If you’re new, take a class or climb with a partner, and always use proper harnesses, ropes, and shoes. Chalk up and enjoy the climb.
6. Golf
Walking a golf course can be a satisfying way to exercise while practicing your swing. Walking between holes works your legs and core, and carrying your clubs adds resistance to build strength. Swinging the club uses your upper back, shoulders, and arms. Stretch before you play to improve mobility, and try to walk as much as possible to raise your step count. Golf can be low-key or a good workout if you move around the course.
Getting outdoors is a healthy choice with endless ways to raise your heart rate and challenge yourself. Hiking, cycling, swimming, kayaking, rock climbing, and golf are just a few ways to stay active outside. Pick activities you enjoy so it doesn’t feel like exercise, make them part of your routine, and you’ll reap both physical and mental benefits. What will you try this year? Get outside, be active, and enjoy the great outdoors!