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What is Outdoor Fitness?

Outdoor fitness refers to physical activities carried out outdoors, where the natural environment or urban landscape is used as the training ground. There is no fixed definition or set of exercises that must be included, but the aim is to improve fitness, burn calories and enjoy the process. Whether in nature or the city, outdoor fitness offers diverse opportunities to be active and move more.

What are the benefits of outdoor fitness?

Outdoor fitness provides a range of benefits that extend well beyond purely physical activity. Regular exercise initially strengthens the immune system by improving circulation and supplying the body with oxygen. This helps prevent colds and improves overall health. 

Furthermore, exercising outdoors enables the natural production of vitamin D from sunlight, which is important for regulating the calcium balance and thus for healthy bones, muscles and blood clotting.

Nature also offers the chance to reduce stress. With outdoor fitness you can escape everyday pressures, focus on your body and give your mind a restorative break. Outdoor training also strengthens community and motivation, as people support and challenge each other, helping to achieve training goals and reach new personal bests.

Another advantage is the variety and the fun factor. Unlike gym-based sports, there are many different training environments and tools outdoors that add variety and make training a more enjoyable experience. In addition, self-esteem can improve, as overcoming challenges and meeting goals boosts confidence and body awareness.

Outdoor fitness is accessible for all fitness levels and requires minimal equipment, making it a cost-effective alternative to gyms. Training outdoors also contributes to improved concentration and mental performance. Finally, fresh air, natural scents and the relaxing surroundings of nature can help reduce tension, fatigue and low mood.

Which sports are suitable for outdoor fitness training?

For effective fitness training, a wide range of sports and training styles are available that both boost physical fitness and encourage the enjoyment of being outdoors.

Running is a timeless classic of outdoor training. It is easy to do, requires no special equipment and can be practiced anywhere. By varying distance, pace and terrain, running can be tailored to personal fitness goals.

If running on paved paths feels repetitive, trail running offers an exciting alternative. Trail running takes you off the beaten track, often on uneven ground, challenging endurance as well as coordination and balance.

Whether it's a leisurely cycle through the countryside, challenging road rides or adventurous mountain biking, the bicycle provides diverse options for effective outdoor training. Cycling not only strengthens the leg muscles but also improves stamina and has a particular benefit for the cardiovascular system.

Swimming is another excellent form of low-impact endurance training that works the whole body and can be done in lakes, rivers or pools.

Various ball sports such as football, basketball, tennis and volleyball are not only enjoyable leisure activities but also effective forms of outdoor training. They promote physical fitness as well as teamwork and social interaction. Games like spikeball, mölkky (Wikingerschach) and slacklining also offer playful ways to train strength, coordination and reaction skills.

Which outdoor exercises are possible without fitness equipment?

Many parks and green spaces now offer outdoor fitness equipment free of charge. But even without these, there are plenty of ways to stay fit without relying on specialised equipment. You can simply bring your own fitness gear such as dumbbells, walking poles or resistance bands and train outdoors.

In addition to classic outdoor activities like hiking, running and swimming, there are many sports that can be practised without extra equipment and still provide an effective workout.

Yoga in nature is an excellent way to train both body and mind. Yoga sequences like the sun salutation and various balance poses improve mobility, strength and relaxation.

For maximum results, HIIT (High-Intensity Interval Training) is an effective option. HIIT exercises like burpees or jumping jacks can be done outdoors to burn calories and build muscle. Exercises such as push-ups, squats, lunges, planks and using body weight as resistance can be used to build muscle strength and endurance.

How to do outdoor fitness with a baby?

Training outdoors with a baby requires consideration and adaptation to the needs of both parent and child. After childbirth, a controlled rebuilding of the pelvic floor muscles is important before resuming more intense activities like running. Short training sessions spread throughout the day are particularly effective. In extreme weather conditions, training should be moved indoors. 

During walks or brisk walking, the stroller can be used as a piece of training equipment. Short stops can be used to include strength and coordination exercises. Once the child can sit steadily, hiking with a baby carrier or a child carrier backpack is suitable. Cycling with a trailer or a child seat is another option for staying mobile with a toddler.

How to best reach your fitness goals: basic tips 

• Define clear fitness goals that match your individual training needs before starting outdoor training.
• When choosing a training environment, consider the distance and time required to get there.
• Ensure adequate fluid intake during training and plan water breaks to maintain hydration.
• Begin your training with a suitable warm-up to avoid injuries.
• Start slowly and avoid overexertion.
• Take current weather conditions into account and adapt your routine by choosing appropriate clothing and protective gear.
• Wear breathable clothing made of synthetic materials and choose shoes that offer comfort and stability, especially on uneven terrain.
• Don't forget important accessories such as gloves, a hat, sunglasses, sunscreen and insect repellent to protect yourself from the elements and make your training more comfortable.
• Dress warmly in cold weather, especially protecting the head to prevent colds.
• In summer, train during the cooler morning or evening hours to avoid heat.
• Exercise only when you feel fit and healthy.
• Avoid training at temperatures below freezing or proceed very slowly if you are a beginner.
• Join a group to enrich your workouts, or find out about a trial session with a trainer who can create a training plan for your goals. Try equipment as well, since this option exists not only in the gym.
• Pay close attention to a balanced diet to support your performance.

The great thing about outdoor activities is that you have the freedom to try different types and find out which you enjoy most and which suit you best. Everyone can find the optimal outdoor activity for them and benefit from the many health and psychological advantages.