According to the American Heart Association, adults should get at least 150 minutes a week of moderate-intensity cardio activity.
Exercising outdoors is one way to have fun while staying fit! You get the benefits of being in nature, the opportunity to be with others, and a chance to work on gaining skills that you don’t get in a gym.
Below are a few ideas to inspire your outdoor recreation. Some may be available as organized activities in your community. Check your local resources.
- Practice Tai Chi.
- Play with your dog.
- Go for a swim.
- Go on a hike (get a free California State Library Parks Pass at your local library).
- Volunteer to walk shelter dogs or a friend’s pet.
- Make the most of free body weight equipment stations, or use a park bench.
- Take up gardening.
- Host a bocce ball tournament.
- Go for a bike ride.
- Climb stairs or bleachers.
- Go surfing or boogie boarding.
- Pick up trash around town.
- Play disc golf.
- Float down a river, on a lake, or in a pool (check life jacket guidelines).
- Play beach volleyball.
- Take an art walk.
- Visit the driving range or play a round of golf.
- Skip a jump rope.
- Test your skills on an outdoor climbing wall.
- Explore your city—walk or ride your bike.
- Go for a horseback ride.
- Twirl a hula hoop.
- Go for a jog or a run.
- Bird watch at a park or natural area (Audubon offers tips for beginners).
- Explore the water on a kayak or paddleboard.
- Practice roller skating.
- Organize a scavenger hunt.
- Play with your kids or grandkids.
- Join a dance class or dance at an outdoor concert.
- Play backyard badminton.
- Pick up a tennis match.
- Toss around a frisbee.
- Organize a game of paintball.
- Go ziplining or take a tour among the treetops.
- Visit a miniature golf course.
- Grab some friends and play cornhole or horseshoes.
- Join a yoga in the park class.
- Take part in an aerobics class.
- Explore your local farmer’s market (PDF).
- Challenge your friends to a basketball, baseball, soccer, or flag football game.
Here are a few additional considerations when exercising outdoors:
- Carry water and snacks.
- Protect yourself from the sun with sunscreen, a hat, and UV protective clothing.
- Have the proper equipment, from supportive shoes to essential gear.
- If needed, grab bug spray and a first aid kit.
- Ensure your phone is fully charged.
- Know the signs and treatment of heat-related illness and hypothermia.
Our health plans offer events and resources designed to improve your health and well-being. Many of them are free and open to the public!