5 Earth-Friendly Exercise Ideas

5 Earth-Friendly Exercise Ideas By Sara McEvoy, PT, DPT

According to the Department of Health and Human Services, adults should get about 150 minutes of moderately intense aerobic exercise per week. Translation? That’s equivalent to about 30 minutes of physical activity on most days at an intensity level that allows a person to talk but not sing.

These activity recommendations certainly seem reasonable. But for some people, the thought of working out in a gym can either bore them to tears or make them break into a sweat—and not the good kind.

Some people have other reasons to think twice about going the gym—the commute can really add up in terms of gas mileage and emissions.

Fortunately, it’s possible to get a great, challenging, and enjoyable workout in while also minimizing a person’s carbon footprint—simply take the workout outside.

Time to get moving in the great outdoors. Check out these five ways to boost physical and environmental health.

1 Grow a Garden

Just one hour of gardening—complete with standing, squatting, bending, and lifting—can help an average 150-lb person burn about 350 calories. But the benefits go far beyond calorie burning.

A 2012 paper published in the journal Psychiatry Investigation found that gardening may help older adults by improving attention, reducing stress, alleviating pain, and preventing falls.

Garden growing is also great for topsoil health. Plus, a home or community garden grants regular access to fresh produce. This can minimize the need for purchasing conventional produce that’s been grown with pesticides and has traveled thousands of miles to get to the grocery shelves.

2 Take a Brisk Walk Around the Block

One brisk half hour walk around the block can help a person burn around 75 to 110 calories. Neighborhood walks are also great opportunities for socializing with friends and family members, which has been shown to be an important factor in maintaining health in older age.

By the way, walking keeps exercise interesting and minimizes gas consumption, but walking outdoors versus on a treadmill offers an added health benefit. According to 2014 research from the peer-reviewed journal Frontiers in Psychology, time spent in nature can actually boost mental health and reduce signs and symptoms of stress, depression, and anxiety.

3 Play With the Kids or Grandkids

Adults would be wise to take a cue from their kids and get outside to play. Whether it’s tag, hide and seek, hopscotch in the driveway, or simply playing with bubbles, childhood games are a great and fun way to get physical—even in the comfort of one’s own backyard.

At the same time, outdoor family play provides essential bonding time and reduces the amount of time (for both adults and kids) spent sitting in front of televisions, smart phones, and computers.

4 Gear Up for a Bike Ride

Even an easy pace on a bike ride will help the typical 150-lb person burn around 400 calories per hour, making it an excellent low-impact (aka joint-friendly) workout. Cycling is also great for maintaining balance and reducing stress, and these benefits are enhanced when biking is done outside.

Still working? Consider riding a bike to work, at least on some days of the week. This can considerably cut down on carbon emissions—not only by taking cars off the road but by reducing traffic congestion and time spent idling. And according to the Atlantic, research suggests that people who bike to work are the only ones who report actually liking their commute, a worthwhile point, considering that long commutes are associated with poorer health, lower job satisfaction, and increased marital strife.

Remember: bike smart! Always wear a helmet and be aware of your surroundings.

5 Get That Yard Work Done

No need to procrastinate on those yard chores anymore. A person can expect to burn around 350 to 450 calories per hour raking and bagging leaves. Heavier yard work, including shoveling dirt, pushing a wheelbarrow, and moving rocks, can help a person burn up to 600 calories per hour.

And while a tidy lawn is pleasing to the eye, it’s pleasing to the earth, too. According to CNBC, a healthy lawn can make a positive environmental impact by absorbing carbon dioxide, producing oxygen, and (when mowed to an appropriate height) keeping weeds away, which can reduce the need for herbicides and pesticides. BHW