Outdoor Exercise
It is finally that time of the year again. The birds are chirping, the sun is up for more than a few hours a day, and the temps are rising. For many, this shift brings a natural urge to get outside and move. And with good reason—exercising outdoors isn’t just refreshing, it offers unique benefits for both physical and mental well-being.
Research suggests that spending just 20 minutes in nature three times a week can significantly reduce stress levels. Additionally, outdoor exercise may be linked to improved cognitive function and increased feelings of enjoyment and social connection compared to working out indoors.
Making the Most of Outdoor Movement
As the weather warms up, many people feel motivated to take on new outdoor activities, whether it’s running, golfing, or even tackling more yard work. While this enthusiasm is great, it’s important to ease into these activities to avoid injury. Even if you’re already active, shifting from indoor to outdoor workouts presents new challenges that your body may not be accustomed to.
Without a gradual transition, many people find themselves dealing with strains, sprains, and other overuse injuries. Every year, physical therapy clinics see a surge in cases as people dive into outdoor movement too quickly. Fortunately, a thoughtful approach can help you stay injury-free and enjoy the outdoors all season long.
Transitioning to Outdoor Running: Progress Gradually
If running is on your list, be mindful that running outside differs from running on a treadmill. The natural terrain introduces variables like hills, uneven surfaces, and shifting weather conditions, all of which place different demands on your muscles and joints. Without proper adaptation, these changes can increase the risk of overuse injuries.
To transition safely, start small and build gradually. A good rule of thumb is to increase either your distance or intensity by no more than 10% per week to allow your body to adapt. Begin with shorter runs on flatter terrain before adding hills, increasing distance, or pace- and don’t progress more than 1 variable at the same time! If you’re new to running, alternating between walking and jogging for set intervals can help build endurance and reduce the risk of overdoing it. Pay close attention to how your body responds, and don’t ignore signs of discomfort or fatigue. Incorporating rest days and cross-training activities can help prevent injuries while supporting long-term progress.
Listen to Your Body & Stay Safe
When starting any new activity, it’s essential to listen to your body’s signals. Minor aches and pains are common when adjusting to different movements, but they shouldn’t be ignored. Adjusting your routine—whether by decreasing duration, reducing frequency, modifying intensity, or taking an extra rest day—can make a big difference. If pain isn’t ~90% better within two weeks, it likely won’t resolve on its own and is worth getting checked out by a professional. The sooner you address an issue, the faster recovery tends to be.
Overcoming Common Barriers
Even with the best intentions, getting started with outdoor exercise isn’t always easy. Some people struggle with time constraints, concerns about injury, or uncertainty about where to begin. If aches and pains are holding you back, STAR Physical Therapy can help you recover and stay active. If you’re looking for guidance on building a sustainable fitness routine, Anchor Fitness and Wellness can support you in creating a plan that works for your lifestyle.
Samuel Lemaire PT, DPT