When we think of exercise, we often think of fitness equipment, treadmills, and exercise equipment. However, spring is slowly approaching, and with it, more and more exercisers will be looking for alternatives to exercise in the fresh air. Exercising outdoors has a number of benefits and provides a unique experience that can positively affect the body and mind and bring a range of benefits that go beyond physical fitness. Do you know all the benefits of exercising in the fresh air? It's a shame not to take advantage of the upcoming spring and not make your training routine special. Right now is the best time to run outside, start outdoor activities and enjoy the warm rays of the sun and the awakening nature.
Increased vitamin D levels
One of the main benefits of exercising in the fresh air is the opportunity to soak up the sun's rays and increase your vitamin D levels. Vitamin D is an essential substance for our body that plays a key role in maintaining overall health. It supports the proper functioning of the immune system and helps in the absorption of calcium. By exercising outdoors, especially on sunny days, you can help your body produce enough of this important vitamin.
Increased physical performance
Exercising outdoors can provide a change of scenery that motivates and invigorates you. Compared to monotonous indoor exercise, the ever-changing outdoor environment can present a new challenge to the body. Uneven terrain, changing weather conditions and different types of surfaces require different muscle groups to be involved and improve balance and stability. 
You burn more calories
For example, air resistance can increase the number of calories burned by up to 10%. It's easier to run 5km on a treadmill than on a park route that goes up, down and changes. Are you attracted by the benefits that external physical activities bring? Then you are certainly interested in the number of calories you can burn during them. The given data are indicative only and apply to a person who weighs 60 kilograms and spends 30 minutes doing the given activity:
➠ Walking 120-150 kcal
➠ Mountain hiking 190 kcal
➠ Running 250-500 kcal depending on speed and terrain
➠ Skating 220 kcal
➠ Bicycles 250-320 kcal
➠ Mountain biking 270 kcal
➠ Football 250-290 kcal
➠ Water aerobics 130 kcal
➠ Flying saucer game 95 kcal
➠ Golf 110-175 kcal
➠ Horse riding 130kcal
➠ Beach volleyball 250kcal
➠ Jogging 190 kcal
Exercising outdoors is free
If you don't exercise but want to start, joining a gym can be intimidating. If you start exercising outside, it has its benefits because you can do things at your own pace, wherever and whenever you want.
If you are not attracted to working out in a fitness center or if you don't like waiting for machines or other factors typical of a fitness center, replace the movement with exercising outside. In addition, you can invest the money saved on fees, for example, in better sports clothes. It is not always possible to train outside, sometimes it rains, other times it is too hot or too cold and the conditions for exercise are not ideal, but at least you can sometimes replace the fitness equipment with something else that will make your training routine special.
Improving mood and mental well-being
Exercising in the fresh air has a remarkable effect on mental well-being. Many studies have shown that being in nature and being physically active can significantly improve mood and reduce stress levels. The combination of fresh air, surrounding nature and its soothing sounds creates a soothing environment that allows you to escape the pressure of everyday life.
Better sleep
It is true that exercise generally improves sleep quality. But if you decide on one of the outdoor activities, you can look forward to a really quality rest during the night. Thanks to movement, sun and air, you will be fresher the next day and it will be easier for you to concentrate on demanding work duties. 
It is fun
Gyms can be boring for some. Sometimes in the gym we think too much about how tired we are and what else awaits us there. When you are outside - whether in the city or in the countryside - you are exposed to a constantly changing environment, which will make your exercise much more enjoyable.
Connecting with nature
Exercising in the fresh air provides an excellent opportunity to reconnect with nature. Many of us spend a significant amount of time indoors, surrounded by artificial lighting and technology such as computers and monitors. Getting outside and immersing yourself in nature can be incredibly liberating
Bonus: Your kids will burn off a lot of energy outside
If you have children, you are certainly familiar with the often never-ending shouting, chasing or, in the case of siblings, arguments. Take them to exercise or play sports outside with you and incorporate sports into their lives from an early age. Not only is it really healthy and beneficial for their development and mood, it will also help them burn off a lot of energy.
Don't forget to match your clothes to the season
For exercising outdoors, flexible and high-quality functional materials that wick away sweat are the ideal choice. Since the exercise takes place outside, the season of the year should also be taken into account when purchasing clothing. During warm summer days, choose fabrics that are light, breathable and wick sweat away from the skin. If it's wet or windy, put on another functional layer to protect your skin. For example, a waterproof jacket. In cold weather, dress so that you don't have to take off your clothes after a while of exercise and remember that you will warm up quickly. As the inner layer of the outfit, choose clothing that wicks away sweat, wear a so-called insulating layer on top of that. Don't forget your hat and gloves.
