FITNESS

Outdoor Exercise

By Ashley Centers

Every day as I drive to and from work, I see multiple folks out and about bicycling, walking, or sometimes even jogging to get in their daily exercise. I’m always so happy to see them and to get a wave or two as we pass each other on the road. I so admire these folks and their commitment day in and day out to be outside getting the exercise they need and, for most of them, the exercise they so enjoy. It always makes me think about how lucky we are to live in a community where we can do all of these things comfortably and quite conveniently.

These thoughts bring to mind all of the excellent outdoor exercise opportunities afforded to us here in Mesquite. As a community, we have excellent trails, well-maintained sidewalks, and extremely nice parks for a community of our size. Hafen park, for example, has a large grassy area where you could easily bring a yoga mat for your morning sun salutations. Marilyn Redd park has a full basketball court and Volleyball net. Hunter Sports complex offers multiple sports fields for use. All of these and more offer us an opportunity to exercise for absolutely nothing, in some of the most beautiful settings imaginable. Not to mention as we know, we also have some of the best golf courses anywhere around! With so many incredible options and locations, the only things needed to get that exercise in are a little imagination and a desire to get out and about.

HERE’S ONE EXAMPLE OF A REALLY FUN WAY TO EXERCISE OUTSIDE AND HOW TO DO IT!

On your usual walk around the neighborhood, pick five landmarks you might pass, assign each of them a bodyweight exercise and number of repetitions. For example, at the park bench you always pass, use that bench to do five tricep dips. Or that tall rock you always have to walk around, maybe use it to do ten incline or decline pushups on before continuing on your way. When you pass a dog on a leash, stop to do some high knees - or upon seeing a goose on the pond, do a few walking lunges. If you see me drive by in my little black Toyota, do ten air squats. Basically, turn your walk into a scavenger hunt to find new ways to move.

TRICEP DIP: 1. Position your hands shoulder-width apart on a secured bench, chair, or rock. 2. Slide your rear off the front of the bench with your legs extended out in front of you. 3. Straighten your arms, keeping a slight bend in your elbows to keep tension on your triceps and off your elbow joints. 4. Slowly bend your elbows, lowering your body toward the ground until your elbows are at about a 90-degree angle. Be sure to keep your back near the bench. 5. When you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position.

***Keep your shoulders relaxed as you lower and raise your body, and you can bend your legs to modify this exercise according to your abilities.***

DECLINE PUSHUP: 1. Kneel with your back to a bench. 2. Placing your hands on the ground, shoulders over your wrists, and elbows at 45 degrees. 3. Place your feet on top of the bench. 4. Brace your core, glutes, and quads. Bend your elbows and lower your chest to the floor, keeping your back and neck straight. 5. Push into the floor to return to the starting position, extending your elbows. HIGH KNEES: 1. Start standing with feet hip-distance apart. 2. Lift up your right knee as high as it will go and raise the opposite arm, then switch quickly, so the left knee is up before the right foot lands. Continue pulling knees up for as long as desired.

WALKING LUNGES: 1. Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. 2. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.

AIR SQUATS: 1. Stand with your feet shoulder-width apart, with your knees and feet pointing in the same direction. 2. Keep your head up and torso tight, inhaling as you squat by simultaneously flexing your hips and knees, making sure to descend until your thighs are parallel with the ground. 3. Exhale as you return to the starting position.

***If needed, you may keep your hands up in front of you to maintain balance throughout the movement***

I hope to pass you on my daily drive, or in my own outdoor exercise adventures, maybe while playing roller hockey or while doing some practice laps on the trails around town! Just remember to always stay hydrated and layer up that sunblock! I can’t wait to get outside and see you there!V