The Great Outdoors for Weight Loss: How Outdoor Exercise Can Benefit Your Journey

Friday, Mar 10, 2023 | Activity, Lifestyle

The Great Outdoors for Weight Loss: How Outdoor Exercise Can Benefit Your Journey

For most people, exercise is a necessary part of their weight loss journey. However, the idea of hitting the gym every day or staying indoors to work out can be daunting, demotivating, or simply expensive. Dissipating clouds of despair, outdoor exercise emerges as a great alternative that not only helps you lose weight but also provides numerous health benefits. In this article, we’ll explore the benefits of outdoor exercise for weight loss and how you can use a powerful tool to facilitate your goals.



  • Introduction
  • Types of outdoor exercises
  • Benefits of outdoor exercise
  • Choosing your pick
  • Facilitating tools
  • Conclusion



Types of outdoor exercises

The following list highlights outdoor exercises that you can pick from when curating your physical activities each week, the diversity of which paves a path toward motivation:

  • Walking and hiking
  • Running and jogging
  • Cycling
  • Swimming
  • Kayaking and canoeing
  • Rock climbing
  • Yoga
  • Pilates
  • Boot camp
  • CrossFit
  • Team Sports (Soccer, Basketball, Volleyball, etc.)
  • Tennis
  • Golf
  • Skiing and snowboarding
  • Surfing and paddleboarding
  • Beach volleyball
  • Skateboarding
  • Parkour
  • Calisthenics
  • High-Intensity Interval Training (HIIT)



Benefits of outdoor exercise

  • Outdoor exercises, such as hiking or running, burn more calories than indoor exercise. This is because outdoor activities usually involve more varied terrain, such as hills or inclines, which requires more effort and energy. Additionally, outdoor exercise exposes you to natural light and fresh air, which can boost your energy levels and help you burn more calories.
  • Spending time in nature has been shown to improve mental health and reduce stress levels. Outdoor exercise can have a similar effect, as it allows you to connect with nature and experience the benefits of being in an open space. 
  • Sunlight is a primary source of vitamin D, a crucial nutrient for maintaining healthy bones and teeth. Vitamin D deficiency has been linked to various health issues, including weight gain. Outdoor exercise is a great way to get your daily dose of vitamin D while also burning calories and staying fit.
  • Outdoor exercise can also improve your immune system, which is essential for maintaining good health. Exposure to nature and fresh air has been shown to boost the production of natural killer cells, which help fight infections and diseases. The Healthi app’s food tracking feature can also help you maintain a balanced diet that supports your immune system.
  • The natural surroundings and fresh air during outdoor exercise can help to boost energy levels and improve overall well-being.
  • Being outside allows you to breathe in the fresh air, which can improve lung function and overall health. Outdoor environments are also generally less polluted than indoor environments, which can improve air quality.
  • Outdoor exercise can also be a great way to meet new people and form connections with others who have similar interests.


Choosing your pick

When choosing outdoor exercises for weight loss, here are some things to consider that are specifically beneficial to women:

  • High-intensity exercises: High-intensity exercises such as running, cycling, and interval training are great for weight loss because they burn a lot of calories and help increase metabolism.
  • Resistance training: Resistance training such as bodyweight exercises, lifting weights, or using resistance bands can help build lean muscle mass, which can help increase metabolism and burn more calories.
  • Cardio exercises: Cardiovascular exercises such as jogging, swimming, or cycling can help to increase heart rate, burn calories, and improve overall fitness.
  • Low-impact exercises: Low-impact exercises such as walking, hiking, or yoga can be good options for women who are new to exercise or those with joint pain or injuries. These exercises can still burn calories and help with weight loss.
  • Functional training: Functional training exercises, like Piliates, include moves such as squats, lunges, and core exercises that can help improve overall fitness, balance, and coordination, which can help with weight loss and improve overall health.

It is important to choose exercises that you enjoy, alongside those that are sustainable for you to do consistently. Incorporating a variety of exercises can also help prevent boredom and reduce the risk of injury. Consulting a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions, must be kept in mind as an absolute necessity. 



Facilitating tools

The Healthi app is a powerful tool that can help you achieve your weight loss goals by providing personalized insights, tracking your progress, and offering tips and motivation along the way. Here are some of the ways in which the Healthi app’s features can complement your outdoor exercise routine:

  • By tracking your exercise and outdoor activities, the app can help you understand which kinds of exercises are most effective, and how you can improve your routine. 
  • The Healthi app allows you to set and track your goals, making it easy to stay motivated. Additionally, the app’s water intake tracking feature can help you stay hydrated, which is essential for maintaining good health and supporting your exercise routine.
  • The Healthi app’s community features can help you connect with other people who are also on a weight loss journey. You can join groups, share your progress, and receive support and encouragement from others. 



Outdoor exercise can be an effective and enjoyable way to support your weight loss journey while also providing numerous health benefits. In addition to potentially opting for outdoor exercises, you can use the Healthi app to stay the course, ensuring that you’re kickstarting your 2023 in an airtight manner.