Exercise in an outdoor gym

People running in the snow

Just five minutes in the outdoor gym every day can lead to improvements in mood and self-esteem, as well as physical fitness. This guide has been devised by specialists to get you outdoors whatever the weather and feeling great.

The benefits of exercising outdoors

  • Burn up to 20 per cent more calories
  • Work harder and improve balance on uneven surfaces and in natural elements
  • Perfect full body workout
  • Vitamin D boost good for bones
  • Get a really healthy glow

Top tips for exercising outdoors

  • Wear plenty of layers
  • Be seen, be safe - wear high-vis clothing
  • Train with friends or family - make exercise social
  • Carry a mobile phone
  • Be aware of the terrain, environment, wildlife and livestock
  • Water - drink plenty

Download our 31 day plan to fitness and well-being:  Outdoor gym guide (PDF / 0.7998046875MB) download


How to warm up

It's important to warm up your muscles before exercising to reduce the chances of injury. This video contains several easy-to-follow routines.


Ideas for exercises

The great thing about the outdoors is that you can do whatever exercises you like, unconstrained by space or equipment problems. Get your blood pumping with these sample routines.


Cool down routines

Reduce muscle soreness and stiffness after your exercise by following these simple moves.