> "Move often and live longer."


## The Benefits of Exercising Outdoors

Let's talk about something that can bring some excitement into your workout routine—exercising outdoors. There are so many ways to stay active in the open air, and you don't have to be stuck in a gym to get your fitness fix.

I'm talking about simple things like walking in the park, using neighborhood fitness equipment, biking along scenic trails, or even doing yoga in the fresh air. 

When you step outside, you get more than just a physical workout—you get the added bonus of improved mental health and a sense of freedom.

![Outdoor Fitness Training](/images/articles/en/health/exercising-outdoors/1.jpg)

Think about it: when you exercise outside, you're breathing in the fresh air, not the recycled air of a gym. 

If you exercise during the day, you get sunlight, which is one of the best sources of vitamin D. This vitamin is essential for strong bones and a healthy immune system. 

In sunny states like California, Florida, or Texas, you're bound to get plenty of it, so why not make the most of it?

---

Beyond that, working out outdoors can be way more interesting than being in a gym. Instead of staring at walls and mirrors, you've got natural scenery, trees, blue skies, and maybe even a chance to see some wildlife.

It gives you a whole different feeling—something that helps you relax and recharge. And if you've had a hectic day, exercising outside can be a great way to unwind and lower your stress levels. Just take a deep breath and enjoy the great outdoors.

---

## Flexibility and Accessibility

If there's one thing that's really awesome about outdoor workouts, it's the flexibility. When you work out outside, you can just get up and go whenever it suits you.

You don't have to worry about gym hours or waiting in line for a machine. You can decide in the morning that you want to work out, head to the park, and start walking, jogging, or using the outdoor fitness equipment. It's great because you don't have to stick to a strict schedule—you're in control.

![Outdoor Walk with a Friend](/images/articles/en/health/exercising-outdoors/2.jpg)

Another great thing about working out outdoors is that you can change your location as often as you like. Tired of the same old park? Just find a new trail or another scenic spot. This keeps things interesting and can help you stay motivated. Who wants to keep repeating the same workout routine day in and day out?

Plus, outdoor workouts are a great opportunity to meet up with friends or family. Instead of catching up over coffee or lunch, why not meet at the park for a walk or some light exercise?

It's a fun way to spend time together, and it's a healthy alternative to typical social gatherings. It makes your workouts more enjoyable, and you're more likely to stick to them when you've got a workout buddy to keep you accountable.

---

## Outdoor Workouts Are Cheaper

One big advantage of exercising outdoors is pretty clear: it's cheaper. Think about it—no more monthly gym fees or spending a fortune on fancy equipment. All you need is a little space and some creativity to get your workout in for free or at a minimal cost.

You can work out at a local park, on the beach, or even just on the sidewalk near your home. If you've got the motivation, you don't need much else.

When it comes to saving money, outdoor workouts are a solid option. You don't have to worry about gym memberships, which can add up, especially if you don't use them often.

---

You also don't need to buy a ton of expensive equipment or high-end workout clothes. You can stick to bodyweight exercises, and if you want a bit of gear, a couple of dumbbells, a yoga mat, or resistance bands are more than enough.

Another big plus is that you don't have to pay for parking or travel to the gym. When you work out outside, you just step out your door and head to the nearest park or walking trail. It's convenient and easy on the wallet.

If you like variety, many public parks have outdoor fitness equipment, like pull-up bars and parallel bars, that can add some fun to your workout. It's like having a gym outdoors without the high costs, plus the bonus of fresh air and open spaces.

---

## Variety in Outdoor Workouts

Working out outdoors gives you so much more variety compared to hitting the gym. When you're outside, you get to choose from a wide range of activities and enjoy a constantly changing environment. A perfect example is going for a walk outdoors.

When you go for a walk, you're not stuck on a single path or treadmill with the same view over and over. You can take a different route each time, explore new areas, and even adjust your workout depending on your mood or the weather.

For example, on a sunny day, you might hit a trail in a nearby park and soak up some sunshine. If it's overcast, a walk along a scenic riverbank or around a city lake could be just what you need.

![Walking on the city lake](/images/articles/en/health/exercising-outdoors/3.jpg)

The best thing about outdoor walking is that it feels fresh every time. If you choose to walk in a park, you're surrounded by nature and greenery, while if you're in the city, you can enjoy the architecture and street art. It's a lot more interesting than walking on a treadmill, where every step is identical and there's no scenery change.

Another perk of walking outside is that you can easily change your route, find some hills for a bit of a challenge, or take it easy on a flat path. If you have friends or family who want to join in, it makes the whole experience more social and enjoyable.

In short, outdoor workouts offer you the freedom and variety to make each session feel like a mini-adventure, and that's what keeps you coming back for more.


---

# Community and Social Connections

If there's one thing a lot of people are seeking these days, it's a sense of community and social connections. That's why outdoor workouts are so fantastic!

You can join running groups, cycling clubs, or even outdoor fitness classes, and suddenly, you're not alone in your workouts. You're surrounded by people who love the same things you do, and that can create an amazing sense of belonging.

Think about it: when you're working out in a group, there's an element of mutual motivation. Maybe you're not feeling like running today, but if you know your friends are waiting for you at the park, it's a lot easier to get up and go.

![Outdoor Group Workout](/images/articles/en/health/exercising-outdoors/4.jpg)

And here's the thing—it can lead to better results. When you work out with others, you have a supportive environment that encourages you to push your limits.

You see someone achieve something you haven't yet, and it gives you the drive to try it yourself. And they're there to cheer you on as you make progress. It's like a group of friends who support each other.

Beyond that, working out in a group can really help reduce feelings of loneliness and improve mental health. There's something empowering about knowing you're surrounded by people who are on the same journey as you. It creates a sense of connection and brings a lot of joy and laughter along the way.

---


## Summary

- **Flexibility and Accessibility**: You can work out anytime, anywhere that suits you, without worrying about gym hours or the availability of equipment.

- **Fresh Air and Sunshine**: Exercising outdoors lets you enjoy fresh air and sunshine, boosting your vitamin D levels and contributing to your overall health.

- **Cost Savings**: There's no need to pay for gym memberships or invest in heavy, expensive equipment. Working out outdoors can save you money.

- **Workout Variety**: Outdoor workouts offer a range of options, like running in the park, using neighborhood fitness equipment, or doing yoga on the beach. The changing scenery makes exercise more engaging and challenging.

- **Sense of Community and Social Connections**: Joining running groups or fitness classes in the park can foster social connections and help reduce feelings of loneliness.


---


### References
1. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/" target="_blank" rel="noopener">The great outdoors: how a green exercise environment can benefit all</a>

2. Some images involve AI technology.

Exercising outdoors is the perfect solution for those seeking fitness without a gym. Discover how outdoor activities improve health, boost mood, and offer flexibility and accessibility.

Want Fitness Without the Gym? Try Exercising Outdoors

## 1. Crushed Garlic:

Garlic is a superhero for the common cold! The magic lies in allicin, a potent compound with anti-bacterial and anti-viral properties. Eating one clove of fresh and crushed garlic daily unleashes allicin, helping your body fight off infections. It's a natural antibiotic, tackling cold symptoms and supporting your immune system.

So, about garlic – there's a trick to unleashing its power. You gotta go fresh and crushed to get that magic allicin released. Now, if you're feeling adventurous, you can slice it thin and crush it with your teeth. But heads up, it packs a spicy punch!

> "Good food is wise medicine." - Alison Levitt, MD

Now, imagine you want garlic in your salad or tahini – tasty, right? Here's the drill: crush the garlic right before tossing it into your dish. That way, you get all the flavor without losing the allicin goodness.

Quick tip: Allicin is a bit of a drama queen. It's super unstable and breaks down fast if you leave it hanging. Cooking or steaming? Nah, that's a no-go – it zaps allicin in a flash. So, keep it fresh, crush it when needed, and let that garlic superhero work its magic! 

---

## 2. Ginger Goodness:

Ginger is a cold-fighting champ! Packed with anti-inflammatory and antioxidant properties, it helps soothe a sore throat, reduce nausea, and alleviate cold symptoms. The spicy root also aids in clearing congestion, making it easier to breathe. Ginger's natural goodness gives your immune system a boost and helps you feel better in no time.

So, here's the scoop: you can totally munch on it fresh, just like a candy. Cut a round slice, peel off the skin if you're up for it, and pop it in your mouth. But watch out, it's got a kick to it!

![Ginger](/images/articles/en/health/foods-sick-cold/ginger.jpg)

Now, if you're not into the whole munching thing, no worries! You can still enjoy ginger by dropping it into a glass of water or your favorite tea. It adds a zingy flavor that's just so refreshing.

Oh, and a little tip: when you're munching on ginger, feel free to crush the end with your teeth every now and then. It releases even more of that spicy goodness!


---

## 3. Hydrate with Water:
Keep it simple yet essential – stay well-hydrated with water. It helps thin mucus, soothes a sore throat, and supports your overall recovery. Drink up to let your body do its thing!

Water helps to thin out the mucus, making it easier to clear out all that icky stuff from your nose and throat. It's like a gentle cleanse from the inside.

But here's the thing: hydration isn't just about guzzling water when you're already parched. It's a constant support system. So, keep sipping, keep hydrating, and let water be your sidekick in the battle against the common cold.

---

## 4. Chicken Soup with Veggies:
The classic chicken soup is a winner. Packed with nutrients, it reduces inflammation, keeps you hydrated, and provides that extra comfort.

So, imagine this – you've got a pot bubbling with chicken, veggies, and bones. It's not just a tasty meal; it's your ticket to a speedy recovery.

Firstly, those bones are like the unsung heroes. They add depth to the flavor and bring in nutrients, especially if there's marrow involved. It's not just about taste; it's about the collagen they release, which is fantastic for your joints and gives your soup that heartwarming richness.

![Foods to Eat When Sick With Cold](/images/articles/en/health/foods-sick-cold/1.jpg)

Now, the veggies are doing their part too. Carrots bring in a boost of Vitamin A – a superhero for your immune system. Onions? They're loaded with antioxidants, ready to tackle those pesky germs.

But here's the real magic: the chicken. It's not just about the protein; it's about the goodness it brings. Chicken soup has anti-inflammatory properties that can ease your sniffles and give your throat a soothing hug.

And hey, cooking those veggies? Sure, you might lose a smidge of vitamins, but the benefits far outweigh that. Some veggies even become more nutrient-packed when cooked.

---

## 5. Citrus Fruits:
Picture this: lemons and oranges are like little bundles of Vitamin C magic. They swoop in to boost your immune system, helping it fight off those pesky cold germs.

Now, when you're feeling under the weather, your body craves that extra kick, and that's where citrus fruits shine. They're like zesty, immune-boosting powerhouses that deliver a dose of antioxidants. These little warriors help reduce the duration and severity of your cold symptoms.

But it's not just about the health perks; it's also about the comfort. Sipping on warm lemon tea or munching on a juicy orange isn't just soothing; it's like a burst of sunshine in a chilly moment.

So, next time you're battling a cold, grab a lemon or an orange, embrace the citrusy goodness, and let those little Vitamin C warriors work their magic. It's like a citrusy hug for your immune system! 

---

## 6. Berry Blast:
Alright, let's talk about these tiny wonders – blueberries. They're like little flavor bombs that not only taste amazing but also bring some serious health perks to the table.

Here's the deal: blueberries are packed with antioxidants. Now, these aren't just any antioxidants; they're like the superheroes of the nutrition world. They help your body fend off those cold germs by supporting your immune system. It's like giving your body a little extra armor to battle the sniffles.

![blueberries](/images/articles/en/health/foods-sick-cold/blueberries.jpg)

And you know what's cool? Blueberries aren't just about health benefits; they're a delicious way to add a burst of sweetness to your day. Whether you toss them in a smoothie, sprinkle them on yogurt, or just snack on them solo, these little guys are working behind the scenes to keep you feeling good.


---

## 7. Tea Time:
Whether it's a cozy cup of ginger tea or a fragrant herbal infusion, tea time is like a mini spa for your soul.

Now, imagine this: you've got a warm mug cradled in your hands, and that first sip? Pure magic. Ginger tea, especially, is like a soothing hug for your insides. It warms you up and gives a gentle kick that feels like a comforting remedy, especially when you're battling a cold.

But here's the genius part – teas are not just about the warmth and the taste. They're like undercover agents for your health. Sneaky, right? You can toss in immune-boosting ingredients like ginger, lemon, or honey, and it's like giving your body a little extra support against those pesky germs.

And let's not forget the hydrating part. Tea isn't just about sipping; it's about keeping you refreshed and hydrated. So, next time you're winding down or in need of a pick-me-up, brew a cup of your favorite tea, let the aroma swirl around, and enjoy the soothing, immune-boosting experience. 


---

## Conclusion
Remember, it's not just about individual foods but the synergy of a holistic approach. Combine these elements, get some rest, and let the healing begin. Here's to a speedy recovery! 

---

### References
1. <a href="https://en.wikipedia.org/wiki/Allicin" target="_blank" rel="noopener">Allicin - Wikipedia</a>
2. <a href="https://en.wikipedia.org/wiki/Collagen" target="_blank" rel="noopener">Collagen - Wikipedia</a>
3. <a href="https://pixabay.com/photos/ginger-fresh-ginger-food-organic-5108742/" target="_blank" rel="noopener">Ginger - pixabay</a>
4. <a href="https://pixabay.com/photos/blueberries-fruits-farm-fresh-hand-6352547/" target="_blank" rel="noopener">Blueberries - pixabay</a>

Discover the secrets to battling a cold with immune-boosting foods, effective hydration, and nurturing overall well-being.

Foods to Eat When Sick With Cold

> "A healthy mind in a healthy body"


## Motivation
Our bodies are designed to move, legs and arms are necessary for locomotion, allowing us to walk, run, jump, and climb.
Regular exercise plays a vital role in preserving overall well-being, both physically and mentally.

Regular physical activity helps you to:
* Strengthen muscles and bones, improve cardiovascular health, and boost the immune system.
* Reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.
* Promote good mental health, and can help to reduce stress and anxiety.
* Increase your energy levels, and improve your mood.
* Positive impact on our brain.

![Fitness](/images/articles/en/health/start-exercising/1.jpg)

Lack of physical activity can lead to a variety of health problems, including:

* Obesity: Physical inactivity can lead to weight gain and obesity, which increases the risk of heart disease, diabetes, and other chronic health conditions.
* Cardiovascular disease: Regular physical activity can help lower the risk of heart disease by improving circulation, strengthening the heart, and reducing blood pressure.
* Diabetes: Physical inactivity is a major risk factor for type 2 diabetes, and regular exercise can help prevent and manage the disease.
* Cancer: Lack of physical activity is linked to an increased risk of several types of cancer, including colon, breast, and endometrial cancer.
* Osteoporosis: Regular exercise can help build and maintain strong bones, reducing the risk of osteoporosis.
* Poor sleep: Lack of physical activity can disrupt sleep patterns and lead to insomnia.

I suggest considering physical activity as a straightforward task, simply moving your body.

---

## Privacy in Your Personal Fitness Journey
People often feel self-conscious about their bodies and fitness levels when starting a new exercise routine, and may not want others to see them or judge them.

Sharing personal information about your exercise routine or progress with others can make you feel vulnerable and exposed.

Here are a few suggestions:

* Exercising in a private room at home or designated exercise area.
* Scheduling exercise time for when others in the household are not present or busy.

---

## Start Small and Persist
If you're new to exercise, it's important to start with small, manageable goals. This can be as simple as taking a 10-minute walk every day.

* Choose exercise that is simple to execute and does not necessitate a lot of space or equipment.
* Find an activity you enjoy: The key to sticking with an exercise routine is to find an activity that you enjoy. Whether it's swimming, running, cycling, or something else, make sure you're doing something that you look forward to.
* Set a schedule: One of the best ways to make exercise a regular part of your life is to set a schedule. This can be as simple as setting aside 30 minutes every day to exercise.
* Find a workout buddy: Having a workout buddy can help keep you motivated and on track.
* Incorporate small exercises into your daily routine, such as taking the stairs instead of the elevator or doing squats during commercial breaks while watching TV.

![Fitness](/images/articles/en/health/start-exercising/2.jpg)
<div class="imgDescription">Stick with your chosen exercise.</div>

## Goals and Progress
To progress with your exercise routine, it's important to set specific, measurable, and achievable goals. As you achieve these goals, you can then set new and more challenging ones.

5 goals for starting your exercise journey:

1. Taking the stairs instead of the elevator when possible.
2. Walking for 30-40 minutes a day, at least 3 days a week.
3. Holding a plank for 30 seconds, working up to a minute over time.
4. Doing at least 10 push-ups and 10 squats every day.
5. 1 pull-up, it can be challenging, but with consistency and the right approach, you can work your way up to 10 pull-ups.

![Target](/images/articles/en/health/start-exercising/3.jpg)
<div class="imgDescription">Set an achievable goals.</div>

Here are a few ways to progress with your exercise routine:

Increase the duration or intensity of your workout: As you become more fit, you can gradually increase the duration or intensity of your workout. For example, if you currently walk for 30 minutes a day, you can gradually increase that to 40 or 60 minutes.

Add variety to your workout: Doing the same exercises over and over can lead to boredom and a plateau in your progress. Try incorporating new exercises or activities, such as swimming, cycling, or weightlifting, to challenge your body in different ways.

Increase the weight or resistance: As you become stronger, you can gradually increase the weight or resistance of the exercises you do. This will help to continue challenging your muscles and promoting growth.

Track your progress: Keeping a record of your progress, such as by tracking your weight, measurements, or strength levels, can help you see the progress you're making and stay motivated.

---

When exercise is fun and enjoyable, it is more likely to become a regular part of your routine, as opposed to feeling like a duty.
By finding activities that you enjoy and that make you feel good, you are more likely to stick with it and make it a sustainable part of your lifestyle.

---


## Reward Yourself
View each exercise as a step towards your goal, and reward yourself at every milestone.
Don't wait until you reach the end to celebrate, savor the journey along the way.
Give yourself a pat on the back every time you finish a workout and remind yourself that you're making progress.

Some ideas for rewards include:

* Buy a new workout outfit, piece of equipment or a new water bottle.
* Plan a fun day trip or weekend getaway.
* Take a break and indulge in a favorite meal or dessert.
* Treat yourself to a new book or movie.
* Give yourself a day off from exercise and do something that you enjoy.
* Treat yourself to a massage or spa day.
* Keep a progress journal and when you reach a certain goal, take a look back and see how far you've come.

It's crucial to ensure that your rewards align with your objectives, values, and are something you genuinely desire and will relish. Additionally, it's vital to avoid rewards that could undo your progress like consuming a whole cake or neglecting exercise for an entire week.

---

## Family Activity
Once you passed the first level, you can set a time for family activity.<br>
It is a formative and enjoyable time that contributes a lot to family life.<br>
Choose exercises that is easy enough for everyone to do, the goal is to instill habits and move the body, not to win the Olympics.<br>

There are several ways to integrate exercise and family activity:

* Have a family fitness challenge with rewards for meeting goals.
* Turn household chores into a game or competition.
* Plan family walks or bike rides together.
* Team sports like soccer or baseball.
* Backyard games like frisbee.
* Take a hike or go on a camping trip together.
* Yoga or fitness classes together

![Family](/images/articles/en/health/start-exercising/4.jpg)
<div class="imgDescription">Family activity.</div>

## Selecting Exercises
When selecting exercises, it's important to consider your personal goals and physical abilities.
If you're new to exercise, it's best to start with low-impact activities such as walking

It is advisable to select exercises that have widespread popularity.

If you haven't found an exercise that you enjoy or that works well for you, there are a few things you can try:

* Keep looking: There are countless exercises out there, so don't give up if you haven't found one that you like. Keep searching and experimenting until you find something that works for you.
* Try different formats: Exercise can come in many forms, such as group fitness classes, personal training, home workouts, or outdoor activities. Try different formats until you find one that you enjoy.
* Be patient: Finding the right exercise can take time. Be patient with yourself and don't give up on your goals. Remember that the most important thing is to stay active and moving, no matter what form that takes.

![Fitness](/images/articles/en/health/start-exercising/5.jpg)
<div class="imgDescription">Choose the right workout for you.</div>

## Creating A Visual Reminder
Creating a visual reminder for your exercise routine can help you stay on track and motivated. One way to do this is to write your exercises on a small note or card and place it in a conspicuous place where you will see it often, such as on the fridge, on your bathroom mirror, or on your computer monitor.

This note can list the exercises you want to do each day, along with the number of reps or sets you want to complete. You can also use color coding or symbols to help you quickly identify which exercises you need to do.

![Note](/images/articles/en/health/start-exercising/6.jpg)
<div class="imgDescription">Note as a visual reminder.</div>


## Exercise Ideas

* Walking - Simulate walking or walk in at home for a period of time.
* Running - Simulate running.
* Jump - Simulate a jump on a rope.
* Head - looks up and down and to the sides.
* Shoulders - movement of the shoulders.
* Sitting - sit and stand on a chair.
* Elbow Stretching.
* Crunches.

---

## Videos
You can use videos to start exercising is to find instructional workout videos online, such as on YouTube or fitness apps. These videos can provide guidance on proper form and technique for various exercises, as well as offer different workout options for different fitness levels.


When using videos to start exercising, it's important to remember that everyone's body is different and what may be a warm-up for one person may feel like an intense workout for another.

It's important to not push yourself too hard and to only choose exercises that are good for you.

Tips for using videos to enhance your exercise Routine:

* Put the video in slow motion to learn how to perform the exercise correctly.
* Follow along with the video and pause it when needed to ensure proper form and technique.
* Use the videos as inspiration and don't feel obligated to follow them exactly.

<div class="separatorBlank"></div>
<div class="videoContainer">
	<iframe src="https://www.youtube.com/embed/Ks-lKvKQ8f4" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<div class="imgDescription">Short activity (5 minutes).</div>
<div class="separatorBlank"></div>
<div class="videoContainer">
	<iframe src="https://www.youtube.com/embed/OL7XCM7dVUg" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<div class="imgDescription">Back and shoulder exercises (12 minutes).</div>
<div class="separatorBlank"></div>
<div class="videoContainer">
	<iframe src="https://www.youtube.com/embed/CceuBtzVQUI" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<div class="imgDescription">Yoga (10 minutes).</div>
<div class="separatorBlank"></div>
<div class="videoContainer">
	<iframe src="https://www.youtube.com/embed/VecbXgWY0DI?start=45" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
</div>
<div class="imgDescription">Warm up from top to bottom (10 minutes).</div>

---


## Summary
Starting and maintaining a regular exercise routine:

* **Motivation** - regular physical activity is essential for maintaining overall health and well-being, both physically and mentally.
* **Start small** - start with an easy and reasonable exercise to perform.
* **Progression** - start with a manageable amount of exercise and gradually increase the amount over time.
* **Movement** - keep in mind that the goal is to get your body moving and active.

Remember that starting a new exercise routine can be challenging, but it's important to be patient and consistent. With time and dedication, you will see improvements in your fitness level and overall well-being.

It is recommended to periodically re-read this article to refresh these points.

---

### References
1. <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity" target="_blank" rel="noopener">Physical activity - World Health Organization</a>
2. <a href="https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who" target="_blank" rel="noopener">Every move counts - World Health Organization</a>
3. <a href="https://health.gov/news/tag/physical-activity" target="_blank" rel="noopener">Physical activity - U.S. Department of Health & Human Services</a>

Get in shape and improve your overall health by learning how to start exercising regularly. Discover tips on setting realistic goals, such as starting with just 10 minutes of physical activity a day.

Articles

Want Fitness Without the Gym? Try Exercising Outdoors

Foods to Eat When Sick With Cold

How to Start Exercising Regularly