Nature Walks with Strength Exercises: 3 Examples

Discover how to enhance your outdoor adventures with strength exercises. Explore these 3 engaging examples of nature walks combined with strength training.
By Taylor

Introduction

Combining nature walks with strength exercises is a fantastic way to get your body moving while enjoying the great outdoors. Whether you’re looking to build muscle, improve your cardiovascular health, or simply want to add a bit of variety to your fitness routine, these examples will help you make the most of your outdoor experience. Let’s dive into three diverse ways to integrate strength training into your nature walks!

Example 1: Trail Trek with Bodyweight Exercises

Context

This routine is perfect for those who have access to a local hiking trail. It’s a great way to enjoy the scenery while getting a full-body workout.

During your hike, you will stop at intervals to perform bodyweight exercises that will target various muscle groups. The beauty of this example is its adaptability for all fitness levels.

You’ll start with a 10-minute warm-up walk to get your blood flowing. Then, for every 10-15 minutes of hiking, stop to do a set of exercises.

  1. Push-Ups: Find a sturdy log or an elevated surface. Aim for 10-15 push-ups. If you’re a beginner, feel free to do knee push-ups.
  2. Squats: Find a flat area and perform 15-20 squats. Focus on keeping your back straight and pushing through your heels.
  3. Plank: After your squats, find a clear spot to hold a plank for 30 seconds to 1 minute.
  4. Lunges: As you walk, incorporate lunges every few minutes. Aim for 10-12 lunges per leg.

Repeat these exercises at different intervals during your hike. This not only keeps your heart rate up but also builds strength while you enjoy the beauty around you.

Notes

  • If you find a hill, incorporate hill sprints by running up and walking down for added difficulty.
  • Bring water and a towel to stay hydrated and wipe down after your workout.

Example 2: Park Circuit Workout

Context

This routine is great for those who prefer to exercise in a park setting. It encourages socializing as you can invite friends or family to join in on the fun!

You’ll create a circuit that combines walking and strength exercises using park amenities like benches or playground equipment.

Start with a brisk 5-minute walk to warm up. Then, set up a circuit with the following exercises:

  1. Step-Ups: Use a park bench or a sturdy step for this exercise. Step up with one foot, then the other, and step back down. Aim for 10-15 repetitions per leg.
  2. Bench Dips: Sit on the edge of a bench with your hands beside your hips. Slide off the bench and lower your body down, then push back up. Aim for 10-15 reps.
  3. Wall Sit: Find a wall to lean against. Slide down until your thighs are parallel to the ground and hold for 30 seconds.
  4. Burpees: Find an open area and perform 5-10 burpees to elevate your heart rate.

Repeat the circuit 2-3 times, walking briskly between each exercise to recover.

Notes

  • Feel free to adjust the number of repetitions based on your fitness level.
  • Bring a buddy to make it more enjoyable, or listen to your favorite playlist while exercising!

Example 3: Beach Walk with Resistance Bands

Context

If you’re lucky enough to live near a beach or a lakeside, this workout is a refreshing way to combine walking with strength exercises using resistance bands.

Begin with a gentle 10-minute walk along the shore to warm up. Then, find a spot on the sand where you can perform the following exercises:

  1. Banded Squats: Place a resistance band just above your knees. Perform 15-20 squats, focusing on pushing against the band for extra resistance.
  2. Banded Rows: Anchor the band to a stable post or wrap it around a pole. Standing back, pull the band towards you, squeezing your shoulder blades together. Aim for 10-15 reps.
  3. Banded Chest Press: Attach the band behind you and press it forward as you step away, working your chest and shoulders. Aim for 10-15 reps.
  4. Banded Lateral Walks: Keep the band above your knees and take side steps for 10-15 steps in each direction to work your outer thighs.

Finish with a cool-down walk along the beach, allowing yourself to enjoy the soothing sound of the waves.

Notes

  • Resistance bands come in various strengths; choose one that challenges you but allows you to maintain good form.
  • Don’t forget sunscreen and water to stay hydrated and protected!

By integrating these examples of nature walks combined with strength exercises into your routine, you’ll not only improve your physical fitness but also enhance your connection with the natural world around you. Enjoy your workouts, and happy exploring!