P.R.E.T.T.Y.

Fun Outdoor Exercises

Spending time outside is beneficial for improved mental health and stress reduction. The Centers for Disease Control and Prevention (CDC) reports that the vitamin D we receive from the sun impacts blood cells and the immune system.

We all need to make an extra effort to get more vitamin D, which helps our body absorb the calcium needed to build strong bones—especially for older adults at risk of fractures due to decreased bone density.

Now that you are aware of the reasons why spending time outdoors can improve your overall well-being, you need to learn about fun outdoor activities that can help you get into shape, maintain a healthy weight, and improve cardiovascular strength.

1. Take a walk in the park. Locally, we have two beautiful parks with winding walkways, gorgeous oak trees, and flowers. The backdrop is perfect for meditation and breath-walking. I like to take a lunch break at the park that will end with a brisk walk for at least half a mile. After walking, I return to the office with a clear head and close to my daily steps goal. If you have kiddos and pets, take them with you. Toss around the ball, not the pet and not the kid.

2. Transform your yard into a personal gym. Engaging in yard work is not just a chore; it’s a fantastic way to build muscle, increase physical activity, and reduce stress.

The rhythmic sound of the lawn mower, as I push it across the grass, is surprisingly soothing. I opt not to use the self-propel feature, allowing me to strengthen my triceps and biceps. Walking at a brisk pace helps me meet my step goal and elevate my heart rate.

And it’s not just about mowing. Weed whacking your garden, when done properly, can be a fullbody workout. Consider setting aside one hour weekly for these yard activities, and watch your physical strength and confidence soar.

3. Cycle around the community. Riding your bike is an excellent way to improve heart health and joint flexibility. Apart from the health benefits, cycling through town is just fun.

It reminds me of my childhood when I used to coast down the streets in my small hometown without a care in the world. There is nothing like a fresh breeze hitting your face or a small dog running alongside you. Don’t focus on the dog because you will fall, and falling off your bike is a different story. If you don’t own a bicycle, you can purchase one for under $100 through retailers like Amazon and Wal-Mart.

These fun outdoor activities will increase your heart rate, and you will feel much better after you become active. Here’s to having fun in the sun. I hope to see you at the park.

Ronni Walker is a certified personal trainer and nutritionist with a bachelor’s degree in journalism and a master’s degree in mass communication. She is committed to helping people transition to and maintain healthy lifestyles through the P.RE.T.T.Y. Girl Fitness project. You may contact by sending an email to coach@PGF.life.