Health Advocate Blog

Fun ways to spring into outdoor workouts

It’s finally that time of year where the sun is ready to come out and play—and so are you! As the days get longer and the weather gets warmer, it’s a perfect time to bring your workout outside, allowing you to switch up your workout routine and try new activities. There are so many great options to try!

Hiking is a great total body workout.  Challenge yourself by doing interval training throughout your hike. Power-walk up a hill, taking long strides. Then walk down the hill slowly to help yourself recover. Repeat this a couple times and you will have a great workout! Visit for a list of hiking trails in your area.

Enjoy biking? Try something new and see if mountain biking is a fit for you. Even moderate cycling is a great total body workout, and with all the great scenery to take in around you, you may not even realize you are exercising!

Canoeing is a full body workout and a fun activity to do with family and friends. It works the shoulders, obliques, core, back, and leg muscles. Once in the water, try turning the canoe in different directions so you are using both sides of your body.

Tip: Need to find fun new places to hike, bike, or canoe? The Yonder app can help!

Fitness walking is an aerobic workout that can improve your cardiovascular health and endurance. It’s low-impact, easy on your joints with a low risk for injury, and can strengthen and tone the muscles in your legs and torso. For cardiovascular fitness, walk at a brisk to fast pace (on average, about 3.5 – 4.5 miles per hour) for 30 – 60 minutes three to five days a week.

Running/Jogging: Challenge yourself to run a 5K or 10K race this spring.  There are many free training apps that can train you to run specific distances.  Couch to 5K and Zombies, Run! are great examples.

No matter what type of outdoor workout you choose, don’t forget to include stretching and bring along the right amount of water to have on hand as you exercise.

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more fun outdoor fitness ideas.