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8 outdoor exercise ideas for active older adults

Regardless of whether your customers enjoy the challenge of exercising outdoors in the summer sun or simply going for a walk outdoors when the weather is nice, planning outdoor workouts can be a great way to help your customers stay motivated and relapse and to avoid subsequent relapses. At this point, it’s probably also a safer option to exercise indoors, especially for older adults and others at higher risk. If you are working with older adult customers who are interested in staying active, here are eight ideas to help them go outside and explore creative ways to get enough physical activity.

Agility exercises

Agility exercises such as side mixes and jumps can be seen as a combination of dynamic balance and vertical core training that prepare the body to quickly move its center of gravity over a changing support base. Take a seat in a park, mark a distance of 1

0 meters and instruct your customer to drive in one direction while making various movements, and then go back. Perform 2-4 repetitions of the following movements: high knee jogging, heel kick jogging, side mixing, back pedal, forward jump, side jump, and backward jump.


Exploring your regional parks in compliance with all relevant health and safety guidelines can be a great option for hiking, running and cycling. Encourage your customers to plan an outdoor hike with a friend to be physically active and connect personally while keeping a responsible distance.

Walk the dog (and play fetch)

If you walk the family pet often, you can get extra exercise time. For health reasons, however, remind your customers to keep to a good pace. If you walk at a pace that you can speak but can’t sing, you usually work with moderate intensity. Let your customer make an honest assessment: if their dog slows down their role, it’s probably better to go alone when it’s time for their fitness walks. Bringing a dog companion to a dog park to play fetch is another way to get additional activities, especially if the customer takes part by playing an active form of catch or tag.

Cycling on rail tracks

From fast trips to work to a weekend training trip to exploring a new region during a multi-day bike and camping trip, bike paths built on old railway rights of passage offer numerous options for those who like to ride on two wheels. Railways offer numerous opportunities for cycling, hiking or running. They are a great outdoor exercise resource that many people often overlook. Ask your customers to find one near them and start exploring.

Mountain biking

Although Generation X members (born 1965-1980) are largely credited with inventing outdoor adventure sports such as mountain biking, there is no age limit for those who like to exercise outdoors on a bike. The level of challenge can vary widely depending on the terrain – rocks and steep inclines can significantly increase the challenge and intensity, while flatter, wider trails are relatively easy to navigate. One of the important safety benefits of mountain biking is that there is no need to ride on city streets and compete for space with distracted riders. Remind your customers to look for classes or guides that can help them find local trails and learn how to navigate them.

Playground workout

Local parks and playgrounds generally offer everything you need for great training. Let your customers think about using the space, not just the equipment, when looking for space in a park or playground. Sprints or flexibility exercises can be carried out in this room. Parking features such as low walls or benches become great platforms for step-up or jumping exercises (use a lower height than the knee for safety reasons). Here is a quick and effective workout that your customers can do while walking through a local park: 10 steps in each direction on a low wall; 10 split squats; 6 jumps and 15 triceps dips on a bench. Once your customers see the park as their own fitness dojo, they will come up with lots of ideas on how to move around the room.

HIIT workout

A local park or playground is also a great place to do high intensity interval training (HIIT). And here is some good news about HIIT that you can share with your customers: Even a 10-minute workout (without complete warming up and cooling down can be very effective. Let your customers download a tabata timer on their smartphone and perform this workout in Bodyweight tabata style: jumping jacks, pushups, running on the spot, and mountaineers, do each exercise with good technique as quickly as possible for 20 seconds and relax for 10 seconds after each exercise twice before proceeding to the next exercise.

Stand-up paddle boarding

Stand-up paddle boarding (SUP) is a great option at a time when physical distance is important to stay healthy. The balance required to stand on an unstable surface combined with the strength needed to paddle make SUP an excellent outdoor fitness activity.

Exercising outdoors is a great way to give the body another physical challenge. However, changing the landscape or trying to learn a new form of exercise is also important. Learning a new exercise offers a unique way to move the body, and learning new skills also helps strengthen the brain. Your customers should never have to skip a workout when the gym is not available. When they take the time to identify a location and plan a strategy for outdoor training, they have the skills to be physically active no matter where they are.

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