Sports in nature: about the benefits and organization of the process

Harmony. Harmony of bodily, mental and spiritual activity. Isn't this the quintessence of happiness? Isn't this the state we are striving for? But for some reason, in the search for harmony between physical health, intellectual development and mental balance, often one or two of these three pillars slip away. How to put them together? One of the ways - on the surface - is to leave the four walls into the light of day, change the hall to a park, forest or beach, and conduct training in nature. And if your inner skeptic has not yet rolled his eyes, clicked his tongue and given up on this idea, offer him the arguments below.

How are outdoor sports healthier than indoor sports?

A small note: in this text we use the word “sport” not to denote professional sports training, but as a synonym for general physical training (GPP), moderate physical activity, and physical education.

Doctors and instructors involved in the preparation of Olympic champions noticed a pattern back in the 70s and 80s: during outdoor training near the sea or in the forest, their students showed better results, and the more they worked in the open air, the more resilient they became. Are you planning on tearing down the Olympic rings? Use this life hack anyway! After all, this observation was confirmed by scientists, explaining it by two main factors:

Oxygen. Aerobic activities require a lot of oxygen as it is the main source of energy. In simple words: the more fresh air, the more strength. That’s why in a closed, poorly ventilated room, and even with a lot of people, your “batteries” will run out faster than outside. But in the open air you can load your body longer and safer, thanks to which you become more resilient.
Good mood. It does not fall from the sky, although to some extent it does... Scientists have noticed: unity with nature, contemplation of a clear sky, dawn sun, bodies of water, being among trees and flowers in good weather, communicating with animals - all this increases the production of a whole cocktail of so-called “happiness” hormones and “good mood” neurotransmitters. In addition to a smile and a desire to train, their “chemistry” entails a lot of useful actions. For example, it increases the pain threshold - results improve painlessly and more effectively; It also increases resistance to stress - the hormone cortisol is produced less, the high concentration of which only interferes with physical and mental development.

Let's add another bonus - generous portions of vitamin D, which the sun provides. Just be prudent, do not overdo it in the summer sun; only reasonable portions of sunbathing are good for your health.

Thus, yoga and meditation classes, martial arts training and dance movements, sports games, fitness, swimming and any other sport - outside in good weather will always be more productive.

How does outdoor sports help intellectual and spiritual development?

Let's face it: it's very weak if it's purely muscle pumping and nothing more. But! If you approach tasks consciously, you will notice that nature seems to have heard your intentions and is maximizing the achievement of harmony in all three of the above-mentioned areas.

When you train in the gym, for example, on a treadmill or practice yoga, taking a certain asana, you simply mechanically perform the task, you do not have to solve any problems or overcome the resistance of the environment. There is nothing wrong with this if the goal is to work up a sweat, lose weight or become stronger, more resilient, more flexible, etc.

Now transport yourself mentally, or better yet physically, to open locations. It could be a green city park with dense thickets of trees or on the banks of a river, maybe a suburban forest or a wheat field, or maybe an alpine meadow or a rocky massif... Let's take the same jog or do yoga. Immediately the workout gains volume!

On the one hand, you are filled with aesthetics, aromas, the chirping of birds, the quiet squelching of waves or even the sound of a waterfall (have you ever tried to meditate by a waterfall?!) - all this develops a sense of beauty, pacifies and calms, which is so much lacking in reinforced concrete boxes. On the other hand, thoughts begin to develop in unison with the planet, with life on Earth, you become more sensitive and aware, and perhaps you will catch an epiphany. The broader and more versatile our thoughts are, the more we see “from the other side,” the better we solve pressing issues. Moreover, what else will pump up the spiritual body so much as realizing oneself as a part of nature, part of the universe, a simultaneous feeling of transience and eternity...
The “thinking mind” is also involved, because the constantly changing landscape stimulates the brain. Plus, you are faced with a lot of problems that immediately need to be solved: which path to take, how to find the best place, get around an obstacle, use a tree, log, puddle or cones in training... At first glance, these may seem like trivial tasks, but everything they also include analytical thinking. What information does the brain process and analyze on a treadmill or on a mat in the gym?
The muscles don’t “walk” either. Your body is forced to adapt to changes in terrain, step over something, jump over something, maintain balance somewhere, group, dodge branches, cobwebs - these little things involve many more muscle groups, pumping up coordination, attention and other skills. At the same time, you try not just to cross the terrain, but consciously - so as not to cause damage to plants and animals.

You will also notice how your sensory perception is enhanced by contact with natural “simulators”. Yes, yes, after all, nothing prevents you from doing fitness in nature: doing pull-ups on a branch, using stones instead of dumbbells, clinging to a trunk, pumping up your abs, developing stretches while sitting on the warm sand... but what is it worth to jog on sand or snow?! What about physical education in the water? Just try it!

outdoor fitness exercises

Taking care of yourself (appearance and health, beauty) 1. Follow a daily routine (go to bed before 10 pm and get up early - before 6-7 am). 2. Self-care for hair (everything, including masks, coloring, styling and hairstyle). 3. Care for the skin of the face and body (cleanliness and beauty; cleansing, moisturizing, nutrition). 4. Visit the hairdresser (haircut, coloring, styling, new hairstyle). 5. Lie in a bath with aromatic oils, rose petals, salt (you can also combine it with reading a women's magazine).

6. Go for a massage or ask someone to do it (only the masseuse must be a woman - THIS IS IMPORTANT!) Self-massage is also good. 7. Buy yourself a new outfit (something new clothes). 8. Get a manicure, pedicure yourself or go to a salon for these procedures. 9. Look feminine and beautiful (wear skirts, dresses, blouses, sundresses), do makeup, wear earrings and jewelry. 10. Decorate your head with a scarf, turban, wreath, flowers, etc. 11. Use aromas, aromatic oils and incense. 12. Buy yourself a bouquet of flowers or a flowering plant in a pot. 13. Collect flowers and medicinal herbs in nature. 14. Pamper yourself with small pleasant purchases or goodies (cakes, cocktails, ice cream). 15. Visit a SPA center, sanatorium, dispensary (procedures for body beauty). 16. Healthy lifestyle (proper nutrition, absence of bad habits and swear words). 17. Use health procedures (breathing exercises, fasting, douches, contrast showers, etc.). 18. Get involved with nature (spend some time on the coast or river bank, walk barefoot on the grass or earth, breathe country or mountain air, eat vegetables and fruits). 19. Dress according to the weather, keep your feet warm. 20. Have positive contact with animals (petting a cat and other furry animals, riding a horse, playing with puppies, swimming with dolphins, etc.)

Inner peace (alone, for the soul, relationship with the Universe) 1. Be in solitude (this could be, for example, meditation or a walk alone). 2. Take a vow of silence or remain silent for some time. 3. Show modesty and humility, accept everything as it is (as the will of the Creator). 4. Read beautiful poetry 5. Read books (women's novels, fairy tales with happy endings) 6. Watch a movie or TV series (about love and relationships, about nature and animals, about the world) 7. Listen to pleasant, positive or favorite music 8. Contemplate natural landscapes, observing people and the world; watch the clouds, starry sky and the Moon 9. Look at pictures, photographs, magazines (nature, family, travel, fashion, handicrafts, design). 10. Meditate in nature or a quiet place. 11. Read prayers, pray from the heart. 12. Read and feel affirmations, sing mantras. 13. Cultivate optimism, kindness and positive thinking. 14. Feel and express inner wishes, praise and gratitude (if desired, keep a Diary of gratitude to God, fate, people). 15. Feel someone's help, care, support. 16. Smile at yourself in the mirror every morning 17. Make a list of “wants” or desires (decide on your desires). 18. Dream about your future. 19. Cultivate and gain a sense of self-esteem 20. Keeping personal notes and a Diary (in any form - DChiM, US, a list of what you can change; a list of ideas; write your dreams; a list of gift ideas for loved ones).

Active pastime (workouts, walks, trips) 1. Set aside time for a walk alone. 2. Visit churches, temples and monasteries (walk around the area to fill yourself with subtle energy). 3. Go shopping alone or with a friend (trying on whatever you like, not necessarily buying anything). 4. Go to a bookstore (just look through it, see what’s new). 5. Regularly set aside time for walks with friends (the main thing is together). 6. Family walk or walk with children (in nature - forest or forest park; amusement park, zoo, etc.) 7. Have a picnic in nature in good company (family, friends, girlfriends). 8. Outdoor games with children in nature or something at home (snowball fights, badminton, all kinds of ball games, catch-up, hide-and-seek, etc.). 9. Active sports in nature (biking, skiing, sledding, skating). 10. Participate in the life of the child’s kindergarten or school 11. Participate in holidays, parades, costume processions (any walk in a beautiful outfit) 12. Sign up or visit the pool; swim in a clean river, lake or sea (the main thing is a body of water). 13. Do exercises in the morning, physical exercises, sets of exercises. 14. Develop body plasticity and graceful movements (stretching, reaching like a cat, practicing walking beautifully and gesturing). 15. Arrange a weekend trip out of town with your friends (without reporting where you will go). 16. Organize and arrange a trip to another city, country (excursions, travel, pilgrimage). 17. Dancing (as an amateur) or dancing and improvising yourself. 18. Go to a yoga class (led by a happily married woman). 19. Buy yourself a membership to a fitness club. 20. Spin a hula hoop or run in the morning.

Caring for others (service, surrounded by love, charity) 1. Participation in life, care and support of family and friends. 2. Raising and teaching children. 3. Send a card (for any occasion) or write a letter to someone. You can even send a parcel. 4. Give a good gift, make a pleasant surprise for someone. 5. Set up a bird feeder or feed some animals (street, domestic). 6. Engage in growing or breeding flowers (plant and care for plants, especially flowering, fruit-bearing and edible ones). 7. Babysit your friend’s child and take care of him. 8. Take care of other people's children (orphanages, on the street, during games). 9. Offer or provide help to someone (friend, family, strangers... those in need). 10. Unselfishly participate in the work of medical institutions, hospice, or children's boarding school. 11. Participate in charity (in deeds and financially) 12. Feed hungry or homeless people. 13. Selflessly participate in the lives of lonely and elderly people. 14. Express joy and love in any form and at any time (share your happiness with others). 15. Give things - clothes, toys, books from which children have grown up - to an orphanage, kindergarten or to friends who have children of suitable age.

Relationships (joint business, communication, relationships) 1. Stay up to date with events by communicating with family and friends (in person, telephone, Skype, correspondence). 2. Send photos of your family to friends and girlfriends. 3. Invite friends and girlfriends to visit and show them your album with photographs. 4. Ask someone for help (for example, a stranger to help do something). 5. Gather a group of women around you and start doing something together. 6. Form a club for young mothers or join existing clubs. 7. Give compliments and praise to other women. 8. Participate in spiritual and religious events. 9. Communication with like-minded people (people with similar interests), with positive and inspired people. 10. Invite family or friends to visit and have a dinner party or just feed them and treat them to something. 11. Play with children in their games and have fun together (swing on a swing, play with marbles, blow bubbles, jump in hopscotch, etc.). 12. Spend your free time with your family fun and usefully (there are many options). 13. Go with friends to chat and eat in a cafe. 14. Regularly communicate with happy married women. 15. Participate in rallies in defense of women's rights. 16. Long-term communication with a friend (by phone or meeting her) or other women. 17. Get together with friends, have a get-together, have a tea party or a tea ceremony, do all sorts of nonsense (the main thing is the mood of cooperation).

Creative activity (creation and self-realization, art) 1. Compose poetry and fairy tales, write prose. 2. Photograph the beauty of the world and people. 3. Participate in a photo shoot. 4. Make a photo album on any topic (your photos, photos of a child, nature, etc.). 5. Draw, paint or paint something. 6. Do handicrafts (any kind of weaving - sewing, knitting, embroidery, beading, macrame, etc.). 7. Craft or make crafts, toys, jewelry (from wood, ceramics, stone, clay, fabric, glass, paper). 8. Come up with and make your own talisman, amulet, amulet (for happiness and good mood, good luck, love, fulfillment of desires, etc.). 9. Collect a “pampered” bag (https://flymama.info/about-me/balovannaya-sumka-mamy/) 10. Decorate the interior with flowers, unusual and beautiful objects. 11. Experiment with cooking new recipes. 12. Create aromas, perfumes and incense. 13. Compose, collect and expand collections of anything (figurines, pictures, souvenirs, recipes, parables, poems, etc.). 14. Make a beautiful collage of your own desires or a happy future. 15. Organize and arrange a holiday, a friendly evening for someone for any reason. 16. Attend a presentation or speech by the author of a book, or a poetry evening. 17. Start organizing and systematizing something (solving logical riddles and puzzles, putting together puzzles, restoring the sequence of notes, autobiography, compiling dictionaries). 18. Start building your family tree (get support and know your roots). 19. Learn any new skills (juggle, embroider, knit, do various crafts, master new technologies, learn to interpret dreams, etc.). 20. Arrange cultural leisure for yourself, with your family or with friends (go to an art museum, exhibitions, gallery). 21. Go to the cinema in the middle of the day and watch a good movie. 22. Go to the theater or ballet, operetta. 23. Take up decoupage, quilling, origami, paper-making or any other type of paper craft.

Personal growth and self-education (schools, clubs, seminars, courses) 1. Read magazines about the lives of famous and successful people. 2. Read parables, stories, fairy tales (educational stories). 3. Be interested in Vedic culture or start studying another culture (cuisine, interior, traditions). 4. Be interested in and use the knowledge and experience of ancestors (communication with the forces of nature, magical and secret knowledge). 5. Start learning a foreign language. 6. Go to a psychologist or communicate with a Teacher (Mentor). 7. Work on yourself (voice, public speaking, obedience to your husband, filling yourself with love, working with LE). 8. Show your feminine spontaneity and cheerfulness, spontaneity and unpredictability. 9. Develop your intuition and feeling for other people and the world. 10. Develop logic (the ability to analyze, draw conclusions and conclusions). 11. Go to a nunnery (for spiritual communication with someone). 12. Sign up for singing lessons, take vocal lessons, sing or sing along yourself. 13. Learn to play musical instruments (at least on glasses of water). 14. Enroll in a theater studio, attend drama therapy courses; acting lessons. 15. Enroll in a painting, modeling and other arts club. 16. Learn to make soap. 17. Take a cooking class. 19. Sign up for floristry classes. 20. Sign up for courses on proper nutrition. 21. Learn to ski, tennis, ping-pong.

Household chores (housing, home, life, household) 1. Make a plan for the next day, week or month. Maybe for a year at once. 2. Use environmentally friendly household chemicals. 3. Disassemble the wardrobe, go through your wardrobe. 4. Invite someone to help you with cleaning, shopping, cooking. 5. Invite (hire) a person who would fix all the minor breakdowns in the apartment. 6. Update something in the house (furniture, textiles, appliances, kitchen utensils, etc.). 7. Cooking (including favorite dishes and new recipes). 8. Stock up on household necessities for future use. 9. Eat and drink from beautiful dishes 10. Clean and maintain cleanliness and comfort in the house (washing something, laundry, cleaning and taking out the trash, general cleaning). 11. Share household and household responsibilities with someone (delegate to husband, children). 12. Organize a beautiful and formal meal (for some occasion). 13. Observe religious traditions when eating (fasting, blessing of food). 14. Go to visit someone or visit someone.

How to pull yourself together and start training

First and foremost – don’t complicate things!

“Oh, this needs to happen 3 times a week for 2 hours - I don’t have that much time.” “Well, we need to rebuild our diet - there’s no time for that now,” “Well, we need to maintain regularity, but I’m so unorganized,” “Oh, I need to buy special comfortable clothes and a bunch of devices - there’s no money for them now " Discard such thoughts. Those who want, look for opportunities; those who don’t want, look for reasons. Yes, of course, it’s better to do everything as correctly as possible. But it’s even better to devote at least half an hour a day or two to evening or morning training in nature than to do nothing at all and whine about the lack of time.

Speaking of time and “right.” Exercising outside is more beneficial during daylight hours. And although in the summer you don’t want to leave the air conditioner before 9 pm, you shouldn’t carry heavy loads into the morning. According to the recommendations of chronobiologists who study human biorhythms, the most favorable time for the body for sports is the second half of the day, namely from 14 to 18 hours (alas, the hormonal system does not care that this is the height of working hours). What if you cannot leave work during these hours? It’s very simple: in the mornings and evenings on weekdays, do light physical exercise, or hour-long walks, light cycling, kayaking, but plan exhausting exercise for the afternoon on weekends.

Another practical point: if there is no coach and group, how to choose the place and exercises yourself. First of all, fitness in nature should be enjoyable in order to achieve harmonious functioning of muscles and brain. Therefore, choose the locations that you like:

for training on weekdays, look within the city for green areas secluded from people and cars (remember, you need more oxygen) - parks, embankments, beaches, ravines, inactive quarries, etc.
There is no need to take a break on weekends or during vacations. On the contrary, it is better to increase the intensity of your activities, especially if you are relaxing in the forest, in the mountains or by the sea.

Regarding the choice of exercises:

If you do yoga, dance, martial arts, or just go to the gym, you can practice on your own what your sensei gives you in group classes.
Ask a trainer (yours or any other from the field of interest) for an individual program for independent training in nature.
Select the set of exercises you are interested in on the Internet. Here it is important to pay attention to the qualifications of the instructor and understand how adequate the exercises he recommends are, because there are many amateurs on the Internet. Follow the main stages: first warm-up from small joints to large ones (i.e. from fingers and toes to hip joints, body tilts.), then strength loads and finally stretching, especially those parts that were most tense.

If, due to age, excess weight, health problems, or simply feeling unwell, you cannot train at full strength - no problem! Even a regular walk for at least half an hour to an hour in a row, without rest (slow down instead of taking a break) across rough terrain among eye-catching locations, has a strengthening, healing and developing effect. If it’s very easy, but you can’t devote more time, take fitness weights for your legs and/or arms, but not a backpack with weights, otherwise you’ll slouch and put a lot of stress on your knees!

Complete your promenade with sunrise or sunset viewing, insect, bird, water or plant watching. By the way, this can be done by also taking yogic asanas: Siddhasana (sitting cross-legged), Vrikshasana (standing on one leg), Urdhva Mukha Svanasana (lying on your stomach, raising yourself, supporting your body with your hands), Shavasana (lying on your back) and other.

Motivational tips on how to start exercising outdoors

Overcoming laziness, making changes to the usual rhythm of life, getting out of your comfort zone - do you think it’s hard? Nonsense! It just seems that way. The main thing is to take the first step. And here’s what can help you step over the illusory barriers:

Find organized yoga or fitness groups in nature in your city, or clubs that engage in team sports on the street - join them. A subscription, a strict and regular schedule, supervision by a manager - all this motivates, disciplines, and adds drive.
Organize your own company, it’s more fun and there’s less temptation to be lazy.
If you decide to play sports in nature alone, consider motivation and gradual encouragement/praise for yourself. For example, keep a diary of results and well-being - the best motivator on days “you don’t feel like doing anything.” Or compete with yourself yesterday: so that the effectiveness of each approach is one step higher than the previous one. Just please keep reasonable boundaries!
Use social media. Announce to your friends-subscribers that you have decided to start, tell them how, where, in what format and promise to promptly report (for example, a video in stories) - encouraging comments and likes also motivate. “Hard” option: invite subscribers to follow your reports, and if one of them is the first to notice and write that the workout was missed, you will owe him, for example, 5 kg of raspberries or something like that. If you miss it due to weather, do the physical training at home - it’s better than missing it.
Plan to participate in a competition, competition or sports festival and prepare for it. Moreover, every year in different cities competitions are held for everyone (and not professional athletes) - half marathons, swims, bicycle races, workout competitions, bouldering, triathlon-type relay races, “Race Nation” or “Dyka Gonka”, dance and hand-to-hand competitions tournaments... It doesn’t matter that you’re not a pro – the main thing is participation!
Get a dog and train by walking it according to the tips listed above - move for at least half an hour to an hour without stopping, etc.
Listen to music, audiobooks, lectures, or podcasts while studying. This point somewhat contradicts the main goal of outdoor sports, because it is better to focus your inner gaze on the “here and now” - that is, on physical training, healing and harmonization.
Advice for fashionistas Dress beautifully - so that you would furiously want to run in sportswear and show everyone how good you look. This is more of a joke, but for starters, you can take some truth from it.

Finally, let me remind you of the common truth Mens sana in corpore sano (a healthy mind in a healthy body) and share my observations: freedom and inspiration are important for a good workout. Get inspired and inspire others!

The benefits of street training

The most important thing in regular sports is acquiring endurance. It will help you improve your skills and take on more and more loads each time. Thanks to the abundance of oxygen, oxidative processes in the body gain momentum, therefore, a person becomes less vulnerable and stronger. If you exercise in sunny weather, you can get a good dose of vitamin D, which will strengthen the immune system. An important fact is that sports in nature relieve stress and improve your mood. There is a desire to change in a positive way and bring any ideas to life.

If you study within four walls and feel a lack of space, leaving the house is the best solution. In addition, constantly being in a confined space has a bad effect on the psyche. Outdoor activities can also be a fun way to spend time together with friends or loved ones. It is often mentally difficult to work out alone, but in good company, training will be easier.