Whoever said “An apple a day keeps the doctor away” forgot to add “A balanced diet & regular exercise keep the heart strong.”

Our sedentary lifestyles and unhealthy eating are playing havoc with our bodies. The CDC reports that heart disease is the leading cause of death in the U.S.

The condition affects more than just the elderly; about one in 20 adults aged 20 and older are diagnosed with coronary heart disease.

It’s a fact that adopting a healthy lifestyle is not only good for our hearts but for our mental health as well. Getting into a regular exercise routine doesn’t necessarily mean joining your local gym. Outdoor activities don’t cost a cent. We’ll explore the options below:

Gym Parks

Most parks are furnished with reactive outdoor exercise equipment. 

Don’t let the cold weather stop you from sweating it out. Real Simple explains nothing is more invigorating than embracing chilly temperatures when exercising, jogging, or hiking. But be warned: know your body’s limits. Frostbite or hyperthermia is the last thing you want.

Gym parks allow for a full-body workout and improve hand-eye coordination. There are community parks tailor-made for healthy workouts. 

For example, if the park is fitted with TriActive’s outdoor fitness equipment, everything is designed to be easy and simple, no matter if you’re a beginner or a pro.

Like a normal gym, you’ll find balance beams, leg presses, and rowing machines to suit your training routine.

Working out in the park may not sound appealing. But when the weather’s just right and your family and the dog join you in the fun, the experience is more enjoyable. 

The sense of community will keep you motivated. And you’ll even make a buddy or two who can share cardio exercise tips.

Reputed manufacturers spend time ensuring that outdoor fitness equipment is waterproof and durable. They avoid free weights, making them safer than traditional options.

Forest Bathing

Not exactly adrenaline-fueled, forest bathing is more of a mindfulness exercise. 

You may have heard about it and dismissed it as a new-age trend. The truth is that “shinrin-yoku” is an ancient Japanese practice that has nothing to do with bathing in the literal sense. Embraced by naturalists and outdoor enthusiasts, the concept forces you to use all five senses.

Environmental advocate John Muir tells US News Health that forest bathing has several health benefits, including lowered blood and improved immune system function.

A 2023 MDPI study found that forest bathing reduces activity in the sympathetic nervous system, which controls the fight-or-flight response. The practice enhances the parasympathetic nervous system, which governs the rest-and-digest response.

Want to try forest bathing? Find a local park or backyard, spend a few minutes there, turn off your phone to minimize distractions, and fully immerse yourself in your surroundings.

Pickleball

Pickleball is becoming increasingly popular, meaning an outdoor pickleball court won’t be hard to find. 

Even the American Heart Association is a fan of the activity and advocates for people with heart conditions to take up the hobby.

Unlike tennis, pickleball is played on a smaller court using paddles instead of rackets. Because the game is low-impact and socially active, players in their 60s and older have also taken to the popular pastime.

Cardiologist Dr. Lili Barouch says pickleball can help prevent or manage heart conditions – and it gets the heart pumping.

A study in the Journal of Aging and Physical Activity found that the average heart rate of 62-year-old pickleball players reached 112 beats per minute.

Read More: Top Cardiologist in India

Hiking

Hiking doesn’t have to be as strenuous as you think. When starting, choose an easy, even trail and hike with a group.

Increased blood flow is essential for delivering nutrients and oxygen to your muscles, especially in your legs. Many fitness experts compare hiking to a full-body workout. 

Hiking boosts heart rate and improves blood circulation, benefiting heart health both in the short and long term. 

It can lower blood pressure, reduce the risk of heart disease, and enhance overall cardiovascular fitness.

Read More: A Complete Heart Attack Guide: Heart Attack Symptoms, Causes, Treatment, Cost

Who needs a fancy gym membership when you have the great outdoors to inspire you to get out there and experience life while looking after your health? Mother Nature heals all. You don’t have to look further for a dose of vitamin D or E.

The local gym park is just as effective as joining the gym, if not more so. Forest bathing is the perfect solution to slow down and appreciate nature. Determined to get that heart rate racing? Pickleball or hiking are both admirable choices.

Whatever you choose, remember a healthy heart means a happy and longer life.