Safe and Refreshing Outdoor Activities to Try
Before you try an outdoor activity, check with your provider first. They can help you choose safe options that don’t interfere with your treatment. Exercises to consider include walking, biking, yoga, gardening, or swimming.
Take a Walk Around Your Neighborhood
“Walking is one of the best exercises because it targets multiple systems at one time,” says Scott, including your muscles, bones, and heart. “And you can vary the intensity very easily.”
For low-intensity walking, find a flat path or street, says Scott. If you want to try moderate intensity, walk up a hill to get your heart and breathing rates up, she says.
You can also try light hiking, says Fritch, who recommends choosing relatively even terrain.
Ride Your Bike on a Flat Path
Try cycling outdoors on flat, low-traffic paths, says Fritch. You can also modify cycling to a low or moderate intensity goal. If your doctor says it’s okay, try some gentle hills on higher-energy days, says Fritch.
Do Tai Chi or Yoga in the Park
You can do tai chi or yoga on your own or join a class that meets outdoors. These exercise types work well as a low-intensity option that still gets you moving. On low-energy days, bring a light, portable stool to do these exercises while sitting. If you’re a beginner, make sure to start with a beginner yoga class, and ask for modifications if you have difficulty with specific poses.
Tend a Garden or Do Yardwork
Fritch recommends gardening or other light yard activities as an outdoor exercise option. Low-intensity activities include weeding and planting while sitting or standing. Moderate-intensity yardwork could look like raking leaves or mowing the lawn with a power mower. A raised garden bed or vertical garden are other ways to modify your planting for accessibility.
Try Water Aerobics or Swimming
Try gentle swimming or water aerobics at an outdoor pool, says Fritch. Check with your local public pool for available classes and swim times. On days when swimming feels too hard, you can simply walk through waist-high water to lower the intensity of your exercise.
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