With the warm weather across the country, there will be plenty of opportunities to spend some time outdoors. Why not use some time to exercise while you’re at it? Below you will find a handful of easy to moderate level exercises that anyone can perform outside.
This exercise will strengthen your legs and is as simple as the name of the exercise sounds. Start by sitting on a park bench or another bench in your community. Stand up and then sit back down. Perform ten repetitions. To increase the difficulty of the exercise, perform three sets of ten repetitions. To progress the exercise further, don’t sit all the way down on the bench. Instead, touch your buttocks to the bench and then stand back up.
This exercise will strengthen the muscles on the sides of your hips. Start standing sideways on the sidewalk. Begin stepping sideways, making sure to keep your toes pointed perpendicular to the edge of the sidewalk at all times. This detail will make sure you use the correct muscles for the exercise. Take ten steps to your right and then ten steps back to your left. Advance this exercise by performing a higher volume of repetitions, e.g., three sets of ten.
This exercise will work on upper body strength. Start by finding a big tree that you can place your hands on shoulder-width apart. Position your feet approximately 18-24 inches away from the base of the tree trunk. Next, slowly lower your chest towards the tree in a pushup motion; return to the starting position and perform ten repetitions. Increase the difficulty of this exercise by performing a higher volume of repetitions, e.g., three sets of ten.
This exercise will strengthen your leg muscles and improve your overall endurance. Find a set of outdoor steps at a local park and select the top or bottom as your starting point. Depending on where you start, walk up or down the steps and back up or down to where you started. Feel free to use an available handrail if you need it. Start by performing three trips up/down the stairs. Increase the difficulty of these tasks by achieving a higher volume of repetitions, e.g., 5-10 trips up and down the stairs.
This exercise will strengthen your legs for balancing on uneven surfaces. Find something sturdy to hold onto, e.g., a tree or bench. Hold onto the stable surface while you position your right foot directly in front of your left, so your right heel touches your toes on your left foot. Once in position, let go from the stable surface and balance in this position for thirty seconds. Repeat with your feet in the opposite positions. Try balancing on one foot instead of both to make this balancing activity harder.
Are one or more of these exercises difficult for you? Are you having pain you can’t seem to get rid of? Come into an Athletico clinic near you for a free injury assessment. During the assessment, one of our talented rehab professionals will help you determine the cause of your pain. Then they will provide you with information on the next best steps to resolve your pain and help you achieve your goals.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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