Exercise in an outdoor gym

People running in the snow — Don't let the cold weather stop you getting active outdoors

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 / 0.8MB) download

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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.

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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.