Summer is a perfect time to take our usual indoor workouts outdoors. In this article, Larry Greenfield, New-York-based fitness guru, compares the benefits of walking, hiking, rope jumping, running, and cycling, so you can pick the one you like best.
The best thing about walking is you don’t need any kind of special equipment besides a good pair of shoes and it can be done from virtually anywhere. A brisk walk is a good form of low-impact exercise and can burn about 129 calories every 30 minutes.
Walking can also be done indoors or outdoors. It’s also a great way for people to get started exercising. It is the less intimidating, less demanding form of running. Injuries are still possible when walking, especially if you are walking in worn-out shoes. It can also be possible to sprain your ankle if you are walking on uneven surfaces or get distracted and don’t pay attention to where you are going. One disadvantage would be the calorie burn if you are walking too leisurely. A leisurely or slow walk likely won’t burn enough calories for you to see results.
Hiking is a great form of exercise for people who love being outdoors. Typically all that’s needed for hiking is a sturdy pair of hiking boots and a bottle of water. Depending on how far you plan to hike you may need some other things. Other hiking tools can be purchased like a backpack, food, weather-wicking clothing, a compass or GPS, a First Aid kit, and maybe even a knife. Hiking burns about 425 calories per hour.
Some of the injuries associated with hiking include sprained or broken ankles, blisters, cuts, sunburn, and dehydration. Hiking is a great way to exercise while soaking up the great outdoors. You can hike on your own schedule and at your own pace, and you have the chance to see some wildlife. Some disadvantages to hiking include getting lost, being lonely, encountering aggressive wildlife, and bug bites. Also, if you get injured and you are hiking alone, you could find yourself in big trouble.
Jumping rope may be a form of exercise that you haven’t thought about since elementary school, but it still has great cardiovascular benefits. All you will need to jump rope is a good pair of shoes and a jump rope and you can find yourself burning 200-300 calories per 15 minutes! Some of the injuries associated with jumping rope include shin splints, pain in your calves, and plantar fasciitis.
The benefits of jump rope include: it is an affordable exercise that burns calories quickly. It’s also a fun exercise and can be done from anywhere. Some of the downfalls of jumping rope include the amount of ground impact that can be tough on your joints and it can be a pretty hard exercise for beginners.
Running is another exercise that requires little investment upfront other than a good pair of shoes. Running can be done from almost anywhere, but it’s best to research and know your running paths in order to stay safe while out on the road or tail. Running burns between 280-500 calories per 30 minutes. Running is a great way to lose weight and improve your cardiovascular health. Running also has great benefits for your mind and can be a great way to gather your thoughts and burn off stress. Runners are at risk for shin splints, knee, hip pain, and foot problems as well as other injuries associated with overuse.
Cycling is the exercise that requires the most initial investment on this list because, in order to cycle, you need a bike. If you choose to cycle indoors, like with a Peloton, expect to shell up a couple of thousand dollars as your initial investment. In addition to a bike, you may need cycling shoes, a helmet, and other associated gear.
Cycling is a great form of low-impact exercise and also allows you the luxury to choose to bike inside or outdoors. Cycling is a great way to get to know the area that you are in and enjoy being outdoors. Cycling burns about 450-750 calories per hour. Some of the dangers associated with cycling include drivers that are not paying attention, unexpected costs and repairs, and road hazards. You can also be injured while cycling including scrapes and bruises if you fall off of the bike, knee pain, muscle fatigue, saddle sores, and neck pain.
About Larry Greenfield
Larry Greenfield is a certified fitness coach from New York, NY, who specializes in helping men and women over 40 get into the best shape of their life. Through years of experience, he’s discovered that personalizing his approach to fit each client’s needs and aiming for long-term results is the best path to improve his clients’ lifestyle. When he is not working, Larry enjoys fitness, art, traveling, and outdoor activities with his family.