Whether your clients enjoy the challenge of exercising outside in the summer sun or simply appreciate an outdoor stroll when the weather is nice, planning outdoor exercise sessions can be a great way to help your clients stay motivated and avoid lapses and subsequent relapses.
At this time, it’s also likely a safer option to exercising indoors, particularly for older adults and others in higher-risk categories. If you work with older adult clients who are interested in staying active, here are eight ideas to help them get outside and explore creative ways to get adequate amounts of physical activity.
- Walking the Dog (and Playing Fetch)
- Agility Drills
- Hiking
- Cycling on Rail Trails
- Mountain Biking
- HIIT Workout
- Stand-up Paddle Boarding
- Playground Workout
1. Walking the Dog (and Playing Fetch)
Taking the family pet for frequent walks is a great way to achieve some additional movement time. However, for health benefits, remind your clients to maintain a good walking pace. As a rule, if you are walking at a pace that allows you to talk but not sing, you are working at a moderate intensity.
Have your client perform an honest assessment: If their canine is slowing their roll, it’s probably better to go solo when it’s time for their fitness walks. Taking a canine companion to a dog park to play fetch is another way to get some extra activity, especially if the client takes part by playing an active form of catch or tag.
2. Agility Drills
Agility drills, such side shuffles and skips, can be considered a combination of dynamic balance and vertical core training that prepare the body to rapidly move its center of mass over a changing base of support.
Grab some space at a park, mark off a distance of 10 yards and instruct your client to travel in one direction while performing a variety of movements and then walk back. Complete 2-4 repetitions of each of the following moves: high knee jog, heel-kicker jogging, lateral shuffle, back pedal, forward skips, lateral skips and backward skips.
3. Hiking
Exploring your regional parks while following all appropriate health and safety guidelines can be a great option for hiking, running and bike riding. Urge your clients to plan an outdoor hike with a friend as a way to be physically active and also connect in-person while keeping responsible distance from one another.
4. Cycling on Rail Trails
From quick rides for work commutes to a weekend training ride to exploring a new region during a multiday cycling and camping trip, bicycle paths built on old railroad rights-of-way provide numerous options for those who love to travel via two wheels.
Rail trails provide numerous options for cycling, walking or running they are a great outdoor exercise resource that many people often overlook. Urge your clients to find one in their areas and start exploring.
5. Mountain Biking
Although members of Generation X (born 1965-1980) are largely credited with inventing outdoor adventure sports such as mountain biking, there is no age limit on who can enjoy exercising outdoors on a bike.
The degree of challenge can vary widely, depending on the terrain—rocks and steep inclines can significantly add to the challenge and intensity, while flatter, wider trails are relatively easy to navigate.
One of the important safety benefits of mountain biking is that it doesn’t require riding on city roads and competing for space with distracted drivers. Remind your clients to look for classes or guides who can help them find local trails and learn how to navigate them.
6. HIIT Workout
A local park or playground is also a great place to do a high-intensity interval training (HIIT) workout. And here’s some good news about HIIT you can share with your clients: Even a 10-minute workout (not including a full warm-up and cool-down can be really effective.
Have your clients download a Tabata timer on to their smartphones and perform this body-weight Tabata style workout: jumping jacks, push-ups, running in place and mountain climbers; perform each exercise as fast as you can, with good technique, for 20 seconds and recover for 10 seconds after each exercise. Complete each exercise two times before moving on to the next exercise.
7. Stand-up Paddle Boarding
Stand-up paddle boarding (SUP) is a great option at a time when physical distancing is essential to staying healthy. The balance required to stay standing on an unstable surface combined with the strength needed to paddle make SUP an excellent outdoor fitness activity.
Going outside for a workout is a great way to provide a different physical challenge to the body, but it’s also important to have a change of scenery or to try to learn a new form of exercise.
8. Playground Workout
Local parks and playgrounds generally offer everything needed for a great workout. When looking for space at a park or playground, have your clients think about using the space, not just the equipment.
The space is where they can run sprints or agility drills; park features such as low walls or benches turn into great platforms for step-up or jumping exercises (use a height lower than the knee for safety).
Here’s a quick and effective workout your clients can do while walking through a local park: 10 step-ups in each direction on a low wall; 10 split-squats; 6 jumps and 15 triceps dips on a bench. Once your clients see the park as their own fitness dojo, they will start developing a lot of ideas about how to move in the space.
Learning a new exercise offers a unique way to move the body, and learning new skills helps to strengthen the brain as well. Your clients should never have to skip a workout if the gym is unavailable. Taking the time to identify a location and plan a strategy for exercising outdoors means that they have the skills to be physically active no matter where they go.
frequently asked questions (FAQs)
What are the benefits of exercising outdoors for older adults?
Exercising outside provides fresh air, exposure to natural sunlight (which boosts vitamin D levels), and a change of scenery that can improve mental health. It also adds variety to routines, encourages social interaction, and can feel less intimidating than gym-based workouts.
Is it safe for older adults to exercise outdoors?
Yes, outdoor exercise can be very safe with proper planning. Choose appropriate terrain, stay hydrated, wear weather-appropriate clothing, and avoid extreme heat or cold. Activities should match the individual’s fitness level and any medical conditions should be considered.
What are some low-impact outdoor activities suitable for beginners?
Walking, hiking on flat trails, stretching in the park, gentle cycling on paved paths, and dog walking are all excellent low-impact options. These activities support cardiovascular health and joint mobility without placing too much strain on the body.
How often should older adults engage in outdoor exercise?
The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week. This could mean 30 minutes of walking or similar activities five days a week, ideally with some strength or balance-focused movement included 2–3 times weekly.
Can older adults do high-intensity workouts like HIIT outside?
Yes, with modifications. HIIT (High-Intensity Interval Training) can be adapted to all fitness levels using bodyweight exercises such as walking intervals, gentle squats, or modified push-ups. Sessions can be as short as 10–15 minutes and still be effective.
What should older adults bring to an outdoor workout?
Essentials include water, a hat or sunglasses, sunscreen, comfortable clothing and shoes, and possibly a towel or mat. A phone for safety or workout tracking and any necessary medical items (like an inhaler or glucose tablets) should also be included.
Are agility drills safe for older adults?
Agility drills, when done safely and at an appropriate pace, can improve coordination and reduce fall risk. Start with low-intensity movements like side steps or heel-to-toe walks, and increase complexity gradually under supervision.
How can older adults use parks and playgrounds for workouts?
Parks provide benches for strength training (e.g., step-ups, triceps dips), flat paths for walking or jogging, and open space for stretching or bodyweight exercises. Playgrounds can be repurposed for balance work or modified pull-ups and push-ups.
What outdoor activities help improve balance and prevent falls?
Balance can be improved through walking on uneven terrain, stand-up paddle boarding, tai chi in the park, agility drills, and core-focused exercises like standing leg lifts or heel raises. Always prioritize safety and use support if needed.
Are group outdoor workouts a good idea for older adults?
Yes! Group walks, outdoor yoga, or tai chi classes can boost motivation, provide accountability, and create social opportunities—essential for mental health and well-being. Just ensure the group maintains a pace and style suitable for all members.
What are some safety tips for outdoor exercise in warm weather?
- Exercise during cooler parts of the day (morning or evening)
- Stay hydrated before, during, and after the workout
- Wear breathable, light-colored clothing
- Apply sunscreen
- Take breaks as needed and avoid overexertion
- Watch for signs of heat exhaustion (dizziness, nausea, excessive sweating)