Green exercise is usually deemed to be any informal physical activity that takes place outdoors. This can include gardening, cycling, walking and even kite flying.
Studies on Green Exercise
The University of Essex have conducted an interesting six year programme of research investigating the benefits of engaging in physical activities whilst simultaneously being exposed to nature. Their analysis of over a thousand people drawn from ten existing UK studies showed that activity in the presence of nature (green exercise) led to mental and physical health benefits.
Forget the Gym and Go Outdoors
I have reservations about the study because it pooled research from one research institution and did not include control groups. Yet it reminds us that exercise outside is a brilliant way of getting fit and has potential benefits such as better mood- not to mention the saving of gym fees. For those who are horrified at the thought of donning shorts and running around the public park there are plenty of options for a variety of fitness levels. Here are some ideas:
Walking
Walking is beneficial for your heart and lungs, improving cardiovascular fitness and as a weight-bearing activity it can help improve bone density. Walking is an excellent choice for people who can’t do high impact exercise as it won’t strain your joints. A pedometer is a great way to measure your walking steps and it is recommended to walk around 10,000 steps a day.
Walking can easily be fitted into your daily routine is free, saves on fuel or bus fares and is the ideal choice for the planet as an eco friendly method of transport. Interestingly it doesn’t really matter how fast you walk, it’s more the distance covered that makes a difference. Regular walking increases muscle tone, boosts metabolism, raises energy levels and improves sleep. It can even ease stress! Specific health benefits of walking include reducing the risk of coronary heart disease, diabetes, stroke, high blood pressure, osteoporosis and arthritis.
Gardening
I must admit this isn’t one that immediately springs into my mind- especially in the winter. However when I think about it many of the fit older people I know are keen gardeners. Research shows that gardening for just thirty minutes daily can help to strengthen joints, increase flexibility, decrease blood pressure and lower cholesterol levels. Gardening offers the potential for increasing fitness and if you are growing vegetables it offered added green benefits of access to fresh organic food. So get weeding, pruning, mowing the lawn and enjoy seeing the fruit of your efforts while getting fitter.
Cycling
Take a leaf out of celebrities such as Evangeline Lilly and bike short journeys instead of using your car. Cycling is the third most popular recreational activity in the UK. We are lucky in the UK as many places have good cycle lanes and around three million people ride a bicycle each month. Cycling saves money by avoiding the bus or car and gets you fit- and cuts down on carbon emissions. As a low-impact exercise, cycling is gentle on the joints and still helps you get into shape. Remember to wear a helmet, keep tyres pumped up, use lights and wear reflective clothing if cycling in the dark.
Roller Skating
© Photograph credit: Carolynn
Research suggests that roller skating or roller blading can benefit cardiovascular health and burns calories. Many skating enthusiasts have toned and fit bodies and combining a variety of techniques can work the major muscle groups. Skating is a fun activity that can also act as a method of transport for short journeys. A skateboard can also be a good alternative though my head immediately conjures up images of loutish behaviour when I imagine skateboarders (forgive me!)
Horse Riding
Many think that riding horses is just for the rich but a little research shows that it can be quite affordable depending on where you live. Horse riding burns fat, tones muscles and provides an excellent cardiovascular workout.
Other fun exercises that can be undertaken outdoors include trampolining, using pogo-sticks (strictly in the garden I think), playing with frisbees, boating, sledging, climbing and kiting- which actually requires a strong core and arms. So join me in breaking away from the computer and getting some fresh air. Relish the beauty of nature and get fit by using these methods of green-friendly exercise.
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