If you struggle to stick to a standard exercise routine or feel intimidated by gyms, you’re not alone. Yet there are many ways to build strength outdoors.
Rather than toughing it out on the treadmill, or wreaking havoc on the weights, head outside for a fun (and free) workout. Gill Erskine, co-founder of WildStrong (which teaches movement skills both online and outdoors around the UK), shares how nature can become your very own gym...
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Make it sociable
Research shows that we’re more likely to stick with physical activity when it’s enjoyable, social and meaningful. We know that social connections are essential for good mental health, so why not start by finding a friend or a small group to move with? Establish a day or two each week, give your group a fun name – my father-in-law’s walking football team is called Arthritico Madrid! – and commit to exploring outdoor movement together.
Regular and meaningful social interactions can transform exercise from a chore into a shared experience. Playful movement together, inspired by our environment, can help build strength and confidence for life. And all without machines or structured classes.
Find a favourite spot
Spending time outdoors has proven mental health benefits, and there’s something magical about revisiting the same space throughout the seasons. So first, look for a green space near you – a park, allotment, garden or field ideally with enough props (trees, logs, stepping stones) for you to balance, climb or swing on.
As you and your friend return to your chosen spot, you’ll start to feel a sense of belonging and pride in your local environment. Not to mention that tangible practical skill of teaching your body and brain how to move on uneven terrain.
Use it or lose it
Your body is capable of an incredible range of movements – you just need to give yourself permission to try. Think about movements you’ve started to avoid; common ones include getting up and down from the ground, climbing over objects or jumping. We often stop doing these things due to fear of pain, falling or past injuries. Yet there’s almost always a way to regain these movements.
Build a toolkit of movement
Once you’ve identified movements to work on, create a list that covers key skills: creative locomotion (crawling; skipping; hopping forwards, backwards and sideways); balancing; lifting and carrying; getting up and down; pushing; pulling; jumping; landing and even falling safely. These movements form a toolkit to keep you moving confidently and practically, no matter what life throws at you.
Discover your 'why'
So many of us give up on exercise goals because we can’t feel the progress and we lose sight of the reasons we’re exercising. Yet creating an awareness of your key skills and movements allows you to discover your ‘why’. If you attach your why to real-life skills, such as doing landscaping work in your garden, you’ll start to see yourself improving quickly and looking for new movement opportunities everywhere you go outdoors, from parks to woodland paths and hilly trails. Movement literacy is a gift that creates endless possibilities.
Think like a child
Armed with your list of movements, explore your local area through a playful lens. Children are the experts at this – they’ll turn a walk to the post office into an obstacle course, hopping on white lines, balancing on walls and hanging from railings. Think like a child and ask yourself: what can I lift? What can I balance on? What can I jump over or crawl under? Where can I hang or push? Once you start looking, you’ll find movement opportunities both outside and around the house.
Assess your movements
Assess what you’re capable of right now. Work with your friend or group to identify which movements you can perform with ease, and which feel a little wobbly. For those on your wobble list, find ways to break down the movement into smaller steps. Support each other with feedback and try different techniques until you find what works for you.
For movements on your confident list, consider ways to make them more challenging – can you do them slower, faster or add a weight for example?
Listen to your body
Little and often is key with your movements and sessions. But remember to always listen to your body for any aches and pains. Experimenting with movements adds a playful element that helps build ‘in-between strength’ – the little wiggles and adjustments that stabilise us in real-life scenarios. This type of strength isn’t often trained on machines in the gym but is essential for everyday strength, such as picking up an awkwardly shaped bag or adjusting your grip while carrying something heavy, like a rock across the garden.
Create challenges
Your body is capable of more than you think – every joint and muscle has a wide range of movements. To keep your muscles and joints strong, aim for movement solutions rather than ‘correct’ exercises. In real life, there’s rarely one right way to move, so explore different movement paths that suit your body. Add fun by setting challenges – see how many ways you can get up and down from the ground. You’ll discover many variations while building functional strength.
Stay safe
Remember, movement doesn’t have to be complicated or structured. Do it little and often, and listen to your body as you go. If something doesn’t feel right, pull back. Don’t take risks, but do push yourself a little. Find a friend, get outside and discover the joy of playful movement together. Explore how your body can adapt and grow, one step, lift or balance at a time. These exercises might look different, but your body has an incredible ability to adapt. For more movement tips, go to wildstrong.co.
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