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Una giovane coppia che fa sport all'aperto.

Doing sport outdoors: benefits and how to do it

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Physical activity is one of the cornerstones of a healthy lifestyle and the prevention of many diseases. Regular exercise helps to improve cardiovascular health by strengthening the heart and circulatory system, and to maintain strong and flexible muscles, which is essential for balance and mobility. In addition, exercise has a significant impact on mental health, stimulating the release of endorphins and reducing stress and anxiety levels. People who exercise regularly are also at lower risk of diseases such as hypertension, type 2 diabetes and obesity. As we delve deeper into the importance of physical activity, it is essential to explore the benefits of exercising both indoors and outdoors, considering how each environment can enrich our workout experience.

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Is it better to do sport outdoors or indoors?

Choosing between indoor and outdoor exercise will depend on the needs, preferences and circumstances of each individual. Both environments have unique advantages that can be adapted to different lifestyles.

On the one hand, exercising indoors offers a controlled environment, ideal for those seeking comfort and safety. Gyms, for example, are equipped with machines and equipment that allow for constant performance monitoring, which is useful for those who want to follow a specific training plan. In addition, training centres offer a wide variety of guided classes, such as spinning, yoga or pilates, allowing you to diversify your routine and stay motivated. The option of training indoors is especially attractive for those who want to avoid extreme weather conditions, such as intense heat, cold or rain. For those with tight schedules who prefer to train early in the morning or late in the evening, the gym is also a safe and practical option.

Outdoor sport, on the other hand, offers a more dynamic and stimulating experience. Exposure to natural environments, such as parks, beaches or mountains, has positive effects on mood, reducing anxiety levels and improving motivation to be active. Those who prefer to feel the freedom of movement, take advantage of fresh air and ample space often find outdoor sport a more enriching and rewarding experience.

There are several factors that can influence the choice between one type of sport and another:

  • Weather: Weather conditions play an important role in the choice between indoors and outdoors. During rainy days or cold seasons, training indoors is a convenient and safe option. On the other hand, in times of pleasant weather, such as spring or summer, many people choose to go outdoors to enjoy the sun and good weather.
  • Availability of equipment: The equipment and machines available in a gym make it easier to perform specific exercises and to measure performance accurately. However, training outdoors also offers the possibility of using the natural environment as an exercise tool; for example, a bench can be used for strength exercises or a hill for sprints.
  • Preferences and schedules: Those with flexible schedules can take advantage of the outdoor spaces during off-peak hours, while those with limited time can opt for the gym. This flexibility allows the routine to be adapted to individual needs, while maintaining consistency in training.

Benefits of outdoor sport

As we have already mentioned, practising sport in the open air has many benefits. Below, we look at some of them in more depth:

A young man plays sport outdoors.

Improved mental health

Contact with nature has proven therapeutic effects. Exercise in natural environments significantly reduces stress and anxiety levels. Playing sports in parks, on beaches or in the mountains helps to combat depression and promotes a more positive mood. Even a short walk in a green environment can reduce cortisol, the stress hormone, and improve the overall sense of well-being.

Vitamin D and sun exposure

The sun is a natural source of vitamin D, an essential nutrient for bone health and the immune system. Practising sport outdoors allows the benefits of this vitamin to be obtained naturally, which is especially relevant in areas where sun exposure is limited during certain months of the year. However, it is important to remember the importance of sun protection, especially during the summer months or prolonged outdoor activities.

Increased variability in training

The natural environment provides a variety of terrain and conditions that require additional physical exertion. For example, wind, slopes and uneven surfaces force muscles to constantly adapt, which contributes to the development of strength and endurance. This variability is a unique benefit of outdoor training that cannot always be replicated in a gym.

Impact on creativity

Exposure to nature also has a positive impact on creativity and mental clarity. A walk or exercise session in a natural environment can help clear the mind and encourage creative thinking. In addition, contact with green environments stimulates creativity and improves the ability to concentrate, which can be especially useful for those seeking inspiration or solutions to complex problems.

Socialisation and teamwork

Playing sport outdoors offers greater opportunities to socialise and form training groups. From team sports such as football and basketball to activities such as running or cycling in a group, outdoor exercise allows interaction with others and encourages teamwork. This socialisation is beneficial not only for physical health, but also for emotional well-being, as it strengthens social bonds and motivation.

Best outdoor sports

Endurance sports

  • Running: Running outdoors allows you to take advantage of natural terrain, such as trails and varied paths, which strengthens the cardiovascular system and improves muscular endurance. Exposure to fresh air and the changing environment also help to maintain motivation.
  • Cycling: Road or mountain biking is a great way to work on aerobic endurance and balance. In addition, cycling is a low-impact activity for the joints, ideal for people of all ages.
  • Open water swimming: Swimming in lakes, rivers or the sea is a full-body workout that also offers a unique connection to the environment. The resistance of the water requires more effort and promotes the development of muscle strength.

Group sports

  • Football and basketball: These dynamic sports not only improve coordination and team strategy, but are also an excellent form of socialisation.
  • Beach volleyball: Played on the sand, beach volleyball strengthens coordination and endurance, as well as providing a lower impact environment for the joints.

Low impact activities

  • Hiking: Ideal for all levels of fitness, hiking promotes cardiovascular endurance and allows you to enjoy contact with nature.
  • Yoga and Pilates in parks: These outdoor activities combine the benefits of mind control, flexibility and stress reduction, as well as facilitating socialisation in group classes.

Adventure sports

  • Climbing: Works on strength, balance and concentration; ideal for those looking for a physical and mental challenge.
  • Surfing and rowing: Water sports that not only offer a physical challenge, but also a direct connection to the sea and its mental health benefits.

Tips for safe outdoor sports practice

A person plays sport outdoors at sunset.

There are several things to remember when practising outdoor sports:

  • Proper equipment: Comfortable clothing, appropriate footwear and sun protection are essential for a safe experience.
  • Weather precautions: Planning schedules to avoid extreme heat or cold and staying hydrated are important measures.
  • Respecting the natural environment: Not leaving litter and respecting the flora and fauna are practices that help to maintain natural spaces for everyone to enjoy.

Exploring the benefits of outdoor exercise is an opportunity to discover new experiences and strengthen both body and mind. There is a wide variety of activities to suit all tastes and levels, from low-impact sports to adventure sports.

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