Pilates is a well-known exercise method for improving flexibility, core strength, and posture. However, have you ever tried practicing it outdoors? Practicing Pilates outdoors is not only a new experience but also offers far-reaching benefits.
What is Pilates?
Pilates is an exercise method that emphasizes core muscle strengthening, controlled breathing, and good posture. Created by Joseph Pilates in the early 20th century, it focuses on gentle yet effective movements to improve flexibility and stability.
Practicing Pilates outdoors offers a different experience. Fresh air and natural scenery can make the exercise experience more enjoyable. Furthermore, the natural environment can help improve concentration, reduce stress, and increase motivation to stay active.
The Main Benefits of Practicing Pilates Outdoors
Here are some of the main benefits you can get from practicing Pilates outdoors:
1. Improve Mental Health
When you exercise outdoors, the natural surroundings can be calming. Several studies have shown that outdoor exercise can lower stress levels, improve mood, and calm the mind. Furthermore, outdoor exercise can reduce symptoms of anxiety and help boost self-confidence.
2. Breathe Fresh Air
Exercising indoors often lacks optimal air circulation. When you exercise outdoors, you benefit from fresh, oxygen-rich air, which can help you feel more energized and refreshed during and after your workout.
3. Helps Reduce Stress
Practicing Pilates outdoors can be an opportunity to experience peace and connection with nature. Hearing the birdsong, the breeze, and seeing the greenery can be natural therapies for reducing stress.
4. Improve Flexibility and Balance
Outdoor Pilates can utilize uneven terrain to challenge balance and flexibility. Practicing on grass, dirt, or sand allows the body to adapt to different surfaces, improving balance and muscle stability.
5. Provides New Challenges for the Body
Outdoor exercise adds a new dimension to your Pilates routine. The unstable terrain forces your body to work harder to maintain balance, helping to strengthen underused muscles.
6. Strengthen Connection with Nature
Exercising in nature makes us more aware of our surroundings and more connected to nature. It can also help increase gratitude and appreciation for nature's beauty.
Practical Tips for Starting Outdoor Pilates
If you're interested in trying Pilates outdoors, here are some tips to make your experience more comfortable and effective.
1. Choose the Right Location
Choose a quiet and peaceful location to maintain concentration during your workout. A park, beach, or hilly area are good options. Make sure the surface is relatively flat and safe.
2. Use a suitable base
Even if you're practicing on grass or sand, using a Pilates mat is still recommended to protect your body, especially your spine. A mat can also help maintain posture and balance during exercise.
3. Wear Comfortable Clothes
Choose clothing appropriate to the weather and environment. If you're exercising in the morning, choose warm yet flexible clothing. On hot days, wear clothing that wicks away sweat and protects your skin from the sun.
4. Bring enough drinking water
Exercising outdoors can cause dehydration more quickly, especially in hot weather. Make sure you bring enough water and take a break if you feel thirsty.
5. Check Weather Conditions Before Training
Weather can be a significant factor when training outdoors. Check the forecast to ensure you don't train in inclement weather or under intense sunlight.
6. Use sunscreen
If you exercise in direct sunlight, be sure to apply sunscreen to protect your skin from UV exposure.
7. Practice Proper Breathing Techniques
Breathing exercises are an essential part of Pilates. When practicing outdoors, take advantage of the fresh air to practice deep breathing techniques, which can help increase oxygen flow throughout the body.
Types of Pilates Movements That Are Suitable for Outdoor Exercises
Here are some Pilates moves that are suitable for outdoor activities to improve strength, flexibility, and balance.
1. Roll-Up
This move helps strengthen the abdominal muscles and stretch the back. Practicing on grass or sand offers a different experience because the body has to adjust to the uneven surface.
2. Plank
The plank is a basic exercise that benefits core strength. Performing it outdoors, especially on an uneven surface, can add a unique challenge and strengthen the core's muscle stability.
3. Leg Circles
This exercise is useful for stretching your thigh muscles and strengthening your core. Outdoors, you can do it on a mat or directly on the grass, depending on your comfort level.
4. Side Lying Leg Lifts
This movement focuses on the hip and outer thigh muscles. This inclined leg raise will be more challenging if done on a slightly textured surface like dirt or sand.
5. Bridge Pose
Bridge pose is a great exercise for strengthening the lower back and thigh muscles. It can provide a grounding effect when performed on grass or dirt.
Outdoor Pilates practice is a wonderful way to align body and mind while enjoying the beauty of nature. Not only does it add a new dimension to your exercise routine, but it also offers many comprehensive health benefits.
The fresh air, green views, and serenity of nature make this exercise even more healthy and enjoyable. If you want to experience the maximum benefits of Pilates, try making the outdoors your practice space.
