The flowers are blooming and the sun is shining. Spring is finally emerging. After being confined to four walls all winter long, I'll bet you can't wait to rid yourself of cabin fever and get outdoors.
Did you know that nature is not only our greatest playground but also our greatest gym? Nature-based exercise can reap even greater physical and mental benefits than working out in a gym. Between the fresh air and the rugged terrain, studies show that taking our fitness regimens into the great outdoors keeps us perpetually on our toes while also constantly reinvigorating our minds -- rewards you can't always obtain from the elliptical.
Still not convinced you should head outside with your workout? Here are a few additional reasons why you should consider occasionally swapping the treadmill for the trails:
You can work out whenever you want: Mother Nature doesn't have hours of operation or lines for the weight machines. She adapts to our plans and is ready to go whenever we are.
You'll ward off sickness: Gyms aren't necessarily the pinnacles of health that we imagine them to be. Aside from acting as breeding grounds for germs and bacteria, indoor air is two to five times more polluted than outdoor air.
You'll feel calmer and happier: Closeness to nature that is generated through feeling the warmth of the sun and inhaling clean air creates greater feelings of revitalization, energy, and positivity than being indoors does.
You'll increase your endurance: It's incredible how a simple change of environment can help the time fly by. Being distracted by the scenery makes you less aware of your efforts and can help you lengthen your workout time!
You'll burn a lot more calories: I knew I could get you with this one! Diverse terrain and fluctuating weather conditions cause you to challenge your body in new ways, helping you torch 5 to 7 percent more calories than you do at the gym.
If you do decide to take your exercise routine outdoors from time to time, a few helpful hints can help you get the most out of your nature-based workout:
Be an early bird: Temperatures are milder, air is cleaner, and energy levels are higher in the morning. Getting your workout out of the way early also helps you feel invigorated all day long.
Get your fill of H2O: You can lose a significant amount of water through sweat even in cooler weather, so it's important to stay hydrated by drinking 8-10oz of water before exercising.
Be sun safe: While some amount of sun is good and provides us with vitamin D, too much can be harmful. Always wear sunscreen, sunglasses and a brimmed hat for ultimate protection.
Now is the perfect time to start taking advantage of the warmer weather. Whether you opt for the stationary bike or your mountain bike this spring, I commend you for continuing to exercise and encourage you to get outdoors once in a while to enjoy nature while getting a stellar workout!
What's your favorite way to take your workout outside? Share it with us by leaving a comment.
Judi Sheppard Missett, who turned her love of jazz dance into a worldwide dance exercise phenomenon, founded the Jazzercise dance fitness program in 1969. The workout program, which offers a fusion of jazz dance, resistance training, Pilates, yoga, and cardio box movements, has positively affected millions of people worldwide. The international franchise business hosts a network of 7,800 instructors teaching more than 32,000 classes weekly in 32 countries. For more information, visit jazzercise.com.
The Oldest Nutrition Advice May be the Wisest: Eat More Fruits and Vegetables
As a dietitian, I come across nutrition "news" and diet advice daily that makes me what to cringe. Research findings are often misinterpreted, articles are written based on flimsy research (e.g., not published in a peer-reviewed journal), or the results are too preliminary to discuss.
There's more nutrition information available to all of us than ever before, but consumers seem more confused about what to eat. I see clients daily who can't eat enough butter or bacon (sat fat isn't bad for us after all, they believe) while they ban bananas (too "glycemic," they say). The foundation of a healthy diet -- eating several servings of produce daily -- isn't breaking through the clutter. Despite all the nutrition information Americans digest, a study by Produce for Better Health Foundation found that just 1 percent of all adults are getting the recommended servings of both fruits and vegetables.
A new study, published online in the Journal of Epidemiology and Community Health, should give you more reason to pile your plate with fresh produce picks. The study used data from more than 65,000 free-living English adults (at least 35 years old) and monitored their dietary habits and health status for an average of 7.7 years. During the course of the study, some 4,399 subjects died. Using the available dietary intake and mortality data, the researchers found an association between fruit and vegetable consumption and reduced risk for death from all causes, as well as risk of dying from cardiovascular disease or cancer.
Results? Subjects who reported eating seven or more servings of produce daily were 42 percent less likely to die from any cause during the study. In addition, those eating seven or more servings per day reduced risk of dying from cancer by 25 percent and from heart disease by 31 percent, compared to those who reported eating less than a serving per day. Vegetables were found to provide more disease-preventing benefits than fruit. For example, those eating 3+ servings of fruit reduced risk of death by 16 percent but eating 3+ servings of vegetables reduced risk of death by 32 percent.
The researchers accounted for confounding variables like age, sex, education, BMI, alcohol intake, physical activity and tobacco use, making the results of this study even more compelling.
The researchers also found that every additional serving of fruit or vegetable reduced risk for overall death. They did report, however, that canned and frozen fruit consumption was correlated with a slight increased risk of death. The researchers noted that this finding is not consistent with previous studies, and added sugar in many canned fruits may be the culprit. Due to the way in which the data was collected, they could not analyze frozen fruit separate from canned. However, unsweetened frozen fruits should provide similar health benefits as fresh fruit.
Bottom line: Eat more fruits and veggies. While it's unclear how many servings per day is optimal for overall health, this study shows that three or more servings of vegetables and three or more servings of fruit provided significant health payoffs. Produce may be the only food group that we can safely say, "More is better!"
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