Outdoor activities that promote healthy living on EasyLiving Front Range Colorado

Spring is here and it’s the perfect time to get moving and soak in the milder weather outside. After all, the great variety of outdoor recreational activities is a prime benefit of living in the Front Range. Here is your chance to take in the beautiful scenery which becomes another motivation to get outside and enjoy a regular workout routine. Whether you prefer to run or walk, cycle on smooth roads or rough mountain trails, or join friends to play tennis or golf, there are hundreds of venues to pursue your passion. Remember that any form of exercise is going to lower the risks of heart disease, diabetes and high blood pressure. Here are some benefits of individual sports that you can gear to your individual fitness goals and athletic abilities. Be sure to consult your health care provider before starting any new exercise routine.

> Walking

Find a picturesque trail head or recreation path and start walking. You can set your own pace and increase the length and time of your exercise as your fitness increases. For optimum benefit and weight loss, plan at least a 30- minute walk almost every day. Walking is relatively easy on the joints and doesn’t require any equipment other than good shoes. Remember to wear sunscreen and drink plenty of fluids.

> Jogging or Running

You can ramp up your routine by incorporating jogging or running into a workout. These aerobic activities burn more calories than walking and your heart and lungs will benefit from the workout. However, watch for signs of stress on your joints. Experts recommend you increase your time and distance by no more than 10 percent each week.

> Golf

To get the maximum fitness benefit from hitting the links, you have to be willing to walk the course, says Tom F. Stickney II, G.S.E.D. and Director of Golf Instruction/PR and Communication at The Club at Cordillera, Edwards, Colo. “The physiological benefits are what you make them,” he says. Walking a hilly golf course helps you develop your calf and quadricep muscles. A game of “speed golf” can increase cardiovascular fitness. Of course, just being outside surrounded by a lush course provides psychological benefits. “It does wonders for the psyche and gets the adrenaline flowing,” he adds.

> Tennis

Like golf, tennis can be a lifelong sport that continues to benefit overall health and social interaction. Tennis works on both aerobic and anaerobic fitness, according to Keith Bell, Director of Diversity and Community Tennis at the Intermountain Tennis Association in Denver. Playing tennis burns fat and improves cardiovascular fitness, Bell says. The patterns of short energy bursts and rest periods during a game help you anaerobically and helps muscles use oxygen more efficiently.

The running, starting and stopping during a game helps build leg strength, he adds. In addition, players benefit from improving general body coordination, motor skills and balance as they practice upper body adjustments as part of the game. Tennis is also a good cross-training activity for athletes who excel in different sports.

> Biking

Whether you prefer the smooth road or the unpredictable outback paths of mountain biking, cyclists can improve their cardio fitness and muscle tone without stressing your joints. Biking also strengthens your core muscles and balance. Since cycling is a sport that can be done solo, you can tailor a ride to your schedule or you can seek out clubs that provide instruction, motivation and camaraderie. Beginners should start at an easy speed on level ground. As your fitness improves, you can increase your speed and hit harder terrain. Be sure your equipment is fitted to you so that you ride with the most efficient motion. Don’t forget to wear an approved safety helmet.

> Kayaking

The benefits of kayaking include weight loss, decreased stress and strength gain, all while navigating the area’s scenic waterways. It will probably take you a day or so to learn the basic skills of kayaking, so check with local outfitters or kayak clubs. The relaxing and challenging sport is another activity that can be done solo or with a group. Fitness experts estimate you can burn up to 400 calories per hour paddling a kayak. The benefits include toned back, chest, stomach and arms through low-impact movements. Kayaking is a good way to get in lots of reps while having fun. — LF

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