8 Outdoor Activities To Get In Shape and Lose Weight
With Summer approaching and the weather getting nicer, there’s no better time to get outside. Participating in outdoor activities is a great way to lose weight, boost your mental health, and keep your heart and body healthy.
By staying active, you can reduce your risk of heart disease while also maintaining a healthy weight. If you’re looking to lose weight this summer, these outdoor activities will help you burn calories to get to your goal weight.
1. Try Kayaking or Paddle Boarding
Kayaking and paddle boarding are great ways to exercise while enjoying the beautiful Florida waters. Both offer a great workout, but paddle boarding may be the way to go if you’re looking for a full-body workout this summer.
Kayaking will engage your arms and your core. Because you’re sitting down, your legs won’t receive any benefits. When you paddle board, your entire body is engaged. You paddle with your arms and use your core and legs to maintain balance.
A person of average wait will burn about 283 calories an hour while kayaking, while someone of a heavier weight will burn approximately 340 calories per hour.
2. Go On a Hike
Another great way to get outdoors is hiking. Not only will you get to see beautiful sights, but you’ll get a great work out in as well. While hiking, you can burn around 430 to 550 calories per hour depending on how much you weigh. The more you weigh, the more calories you’ll burn.
Some hikes will burn less calories than others, depending on how steep the climb is and how long you’re hiking for. When hiking, remember to frequently put on sunscreen and stay hydrated.
3. Get Into Cycling
Cycling is not only a great way to reduce your carbon footprint, but a great way to stay in shape as well. In order to maintain your currently level of physical fitness, you should aim to ride your bike at least 30 minutes every day. If you’re looking to lose weight and increase your physical activity, you may want to ride for longer—such as 45 minutes or an hour.
Cycling is a great workout for both your legs and your core. It’s easy to control how hard it is, as you can speed up and slow down as needed. Rides are harder on roads with hills, so if you’re looking for a serious workout, try biking up some inclines.
On average, biking at a moderate speed of 12 to 14 miles per hour will cause a person of approximately 150 pounds to burn nearly 300 calories in a half an hour. The faster you go, the more calories you’ll burn.
4. Play Some Tennis
If you’re really looking to step up your physical activity level, playing tennis is a great way to burn calories and lose weight. On average, you can burn 575 to 775 calories per hour playing competitive tennis. Competitive tennis means that you’re playing against another person, running back and forth on the court and engaging your entire body.
If you’re playing a more relaxed game of tennis, you can still burn about 350 to 500 calories in an hour.
5. Do Some Gardening and Yard Work
If you own your own home or have an apartment that allows you to garden, use this opportunity to burn some extra calories. You can burn plenty of calories by doing simple outdoor tasks, including:
- Heavy yard work (such as landscaping, moving rocks and dirt): 400 to 600 calories per hour.
- Gardening (pulling weeds or planting flowers): 200 to 400 calories an hour.
- Mowing the lawn: 250 to 350 calories an hour.
6. Go for a Swim
Swimming is not only a great way to get outside and enjoy the summer sun, it’s also great exercise that engages the entire body. On average, you can burn between 413 and 931 calories per hour while freestyle swimming. The amount of calories you burn depends on your weight and the speed at which you’re swimming.
Using different strokes while swimming will engage different muscle groups, giving you a better overall workout.
7. Starting Jogging
Jogging is essential when building your fitness routine. Many people dread running, but it can be fun once you get into it. Running and jogging often give people a “runner’s high“, giving them a sense of euphoria and relaxation while running.
Running and jogging can also help to make you feel less anxious and reduced pain immediately after your run.
The amount of calories you burn while running or jogging can fluctuate greatly depending on your speed, time, and weight. On average, people burn 11.4 to 17 calories per minute when running at a moderate pace.
8. Join a Local Sports League (Softball, Kickball, etc.)
Burning calories can be fun, especially when you get involved with a local sports league. Get some of your friends together, form a team and have fun playing softball, kickball, or even dodgeball!
In an hour of playing softball, you can burn about 360 calories. If you’re looking for a way to get outside, socialize, and burn calories, joining a league might be the way to go!
Staying Fit while Enjoying Nature Is a Great Way to Lose Weight and Have Fun
When is comes to exercising outside, there are so many options to choose from. There’s bound to be something that you love, making it easy to burn calories and lose weight. After all, working out is so much easier when you’re enjoying yourself.
All it takes is a few sessions to help get you into a routine. After the initial push, you’ll start to experience the benefits that come along with working out. Losing weight isn’t the only benefit. Exercising is a great way to increase your overall health, including your heart health, mental health, and more. People who exercise tend to sleep better and be less stressed out.
If you need help losing weight or developing a workout plan, consider joining our medical weight loss program here at Manasota Minor Care Clinic. For more information, please contact us online or at 941-756-1253.