That's Fit

I didn't go outside once today, and I'm really disappointed about that. How dare I let a beautiful, sunny, summer day go by without at least getting a few minutes of sunshine on my face? It's not something that happens very often, but obligations kept me inside and out of the summertime sun.

Where I live, summer weather is a short-lived and precious thing, so normally we spend every second we can out in it. But in today's modern and comfortable world, it can be way too easy to just stay in, where there are no bugs and no need for sunscreen.

Not only is vitamin D important, but so are the mood lifting benefits of getting outside and enjoying what nature has to offer. If you find yourself hanging around indoors a little too often this summer, take a look at Real Simple's 7 ways to spend more time outside.

Summer presents the wonderful opportunity of being able to exercise outdoors almost every day. Save for the occasional thunder storm or dangerously high temperature, most times you are able to put in your roadwork with no issue.

However, outdoor workouts present their own unique set of challenges, especially during these hot summer months. The last thing you want is to be sidelined with an injury or health complication. So, try the following tips to keep the summer sun from taking you out of the race.

• Stay hydrated. Aim for four to six ounces of water for every 15 minutes of exercise.
  
• Try moisture-control or moisture-wicking fabrics to keep sweat away from your skin. You may also want to dress in layers if you're starting out early in the morning.
• Protect your feet with properly-fitting sneakers and moisture-wicking socks.
• Keep the sun from taking a toll on your skin with copious amounts of sunblock, as well as a hat and a pair of shades to protect your eyes.
  

There's nothing like being able to head out every day and take a spin through nature. But, regardless of where your workout takes place, the goal is to continue doing it. Take the few extra minutes to follow these safety steps to help ensure that this is the case.

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

I have long been a believer in exercising outdoors as much as possible. Of course many folks stay healthy via treadmills, ellipticals and the like more times a week than I log a sweat session. And I make use of those too. But those who rely solely on machines are missing out.

The sensory benefits are pretty big. Breathing fresh air, smelling seasonal blooms, feeling the breeze and seeing your surroundings of sky, clouds and everything underneath all combine to fill your head with the happiness your heart feels after beating several more times per minute for an hour or so. It's invaluable to me. I run, walk, bike or just stretch in a meadow, on the sidewalk, on a dirt trail. Sometimes a brisk stroll through town provides a nice changeup too while enjoying the architecture and human company.

I admit during the heat and humidity or bitter wind chill that can be part of summers and winters here in Northern Virginia, I am happy to partake of the air conditioned air, humming machines, televisions and sometimes views of unfortunate outfits on my fellow exercisers in the gym down the street. But if you've found yourself in a rut that leaves you staring at walls for every workout, try breaking away for a change. You'll be glad you did.

Alicia Keys is super excited to see the sun for the same reasons we are -- she loves getting active outdoors. When the musician isn't camped out behind her piano or deep in thought writing a new hit, she says, "I like to do outdoorsy things. Hikes, trails, running, swimming. I love the sun. I'm all about the warmth."

Mariska Hargitay put down the Pringles and chocolate and found something new and healthier to crave -- tropical fruit.

Britney Spears is rumored to be trying a new diet to slim down -- the Victoria Beckham diet, which starts the day with water and lemon. Mmmm, satisfying.

Have you ever been at the gym, kicking butt on the elliptical, only to look outside and see a perfect, gorgeous day that you're missing because you're in a gym? Or, do you like the idea of biking for fun, fitness, or transportation, but have less love for some of the things that come with biking (seat pain, hunched over position, catching on chain, etc.)? If so, you might want to get on the wait list for the elliptiGO Glide Bike.

The elliptiGO is a cross between a bike and an elliptical trainer, "combining the best aspects of running and cycling to create a fun and effective means of exercising outdoors." Since you're in a standing position while riding it, you have increased visibility and a distinct lack of pain in the genitals (because, be honest -- how many of you have opted out of a long bike ride because you knew how bad your privates would hurt afterward? I'm always amazed that true cyclists can ever have sex!).

It's easily modifiable, so you can go at your own pace using your own stride. There are eight gears, allowing you to work really hard and go as fast as 25 mph, or cruise along at closer to 6mph.

There are few feelings that can compare with walking barefoot through the grass on a warm, summer day. I don't know about you, but as a kid I shunned shoes as much as possible -- as a matter of fact, I'm still barefoot a good deal of the time.

While it's fun to go around barefoot, it can also be dangerous. The American College of Foot and Ankle Surgeons has released a series of barefoot safety tips that any sandal shunner should take the time to read. Check out our gallery for all the tips (and explanations, so you can sound wicked smart when you tell your barefoot friends what to do!).

The last time I took a long walk on the beach, barefoot, my calves let me know about it the next day, which got me thinking about how great it would be if I could do more walking barefoot. There's something really satisfying about stretching one's toes and feeling the changes in terrain while walking, plus, it obviously works the leg muscles differently than walking in shoes. However, it wouldn't be safe (or hygienic) to walk around the places I go barefoot, so that was the end of that.

Only it wasn't actually the end, because this link for Vibram FiveFingers Footwear (which we've also covered here at That's Fit a time or two) popped into my inbox the other day. You know I love fashionable footwear, and believe me, this isn't it, but it is a unique and cool concept based on barefooting, which they define as:

1. The exhilarating joy of going barefoot without leaving yourself exposed; 2. any activity requiring unconventional footwear offering the protection of a thin, flexible Vibram skin; 3. an intelligent way to deepen your connection with your natural surroundings.

Gallery: Vibram FiveFingers Footwear: It's funky!

I'm already dreading the thought of hitting the gym tonight. Why? Because it's a cardio day. I'll be the first to admit that cardio bores me, which is why I am constantly seeking out ways to make my workout more interesting (without losing intensity, that is).

Over the years, I've come across a variety of boredom-busting tactics for cardio sessions. Some are a bit complex (involving the use of props - such as a deck of cards or a six-sided die), while others are fairly simple in their design. Here are five tips from the latter category that are sure to help keep your interest.

1. Go on a Fitness Journey. I posted about this other day. Click here to read the article.

2. Load Up your iPod. Nothing can make a cardio workout go by faster than some new tunes on your .MP3 player. Try a mix of fast and slow songs, matching your intensity to the BPM of each song.

3. Change it Up. I can't stress this one enough. If you're a treadmill junkie, get off that damn thing and try something different. Punch and kick a heavy bag, jump rope, use the stepper; do anything, just as long as it's not the same ol' same ol'.

4. Keep Records. Ever wonder why some people carry around little notepads with them to the gym? It's because they're charting their progress. Try doing the same, as it will help you see the growth in your performance level.

5. Change Your Scenery. Not that it's finally warming up, why not take your workout to the streets? Gyms are great places to work out, but they're not much to look at. Go for a jog down a nice, long stretch of road for a change. In fact, British researchers found that exercising outdoors works better at improving people's mental health than does working out inside.

As I said, these changes are far from drastic. But, they may be enough to keep your workouts interesting and to get your head back in the fitness game.

Let us not forget that in order to actually achieve overall health, we must stay alive. Yep, we can't embrace good nutrition, good fitness, and good emotional balance if we don't first survive in this modern world. In the spirit of handy, dandy checklists, here's a rundown of a few tips for ensuring your personal safety while exercising outdoors.

• Travel in high traffic areas. Bad guys don't want witnesses. So stay in well-viewed vehicle areas or stick to well-populated paths.
  
  

• Try for open areas, free of bushes and trees and other hiding places.
  
  

• Make yourself a non-target. Look like someone on a mission, someone who would be too much trouble to mess with. Keep your head up and stride purposefully. Be aware of your surroundings, even it means turning off the headphones.
  
  

• Take a buddy along. It will reduce your chances of attack significantly. Make your buddy a dog if you wish -- just obey all licensing, leash, and poo-poo ordinances.
  
  

• Carry a hiking stick. No explanation necessary.
  
  

• Pack a body alarm. Display it visibly and it might be a deterrent. Or carry a whistle for signaling should you need it. Check out legal restrictions and see if pepper spray is permitted in your area.
  
  

• Invest in a Road ID for identification purposes.
  

For many people exercising outdoors is something reserved for every season but winter -- the cold and snow comes and everything moves indoors. But it doesn't have to -- winter has it's fair share of fun outdoor sports that will get your heart pumping and those pounds melting off. Everything from ice skating to sledding, even a snowball fight, can burn calories! Plus they're a great way to spend time with friends and family, or if you need some "me" time they can work great for that too (well, maybe not the snowball fight option). But there really is something for everybody.

A couple of weeks ago, I told you about how to dress for outdoor winter activities with a series of carefully planned layers. But I didn't include any specific product recommendations. Lucky for you, then, that Prevention Magazine recently compiled a list of the best cold-weather clothing items to keep you warm and dry when you're sweating up a storm in the chilly winter air.

Some items that made the list?

• Merrell Dash Jacket, $230
• Isis Whisper Hoodie Vest, $145
• Smartwool Fair Isle Hat, $33

What's your all-time favourite piece of winter clothing? For me, it's the mittens, toque and scarf that various family members have knitted me -- I wear them all the time.

It may seem pretty basic but starting Monday, all parents are urged to nudge their kiddos into the outdoors. Why? Because the week of September 24 has been dedicated as "Take a Child Outside Week."

The brainchild of Liz Baird, director of school programs for the North Carolina Museum of Natural Sciences, this week came about after Baird took a neighborhood walk one beautiful evening and noted the glow of television sets coming from nearly every window she passed. So yep, it's pretty basic. Turn off your TVs. And get the kids outside.

Research links a lack of outdoor activity to depression, obesity, and stress in children. Exposure to nature, on the other hand, fuels creativity, builds self-sufficiency, and activates the senses. Don't you remember roaming free when you were a kid? Today's children may not have such fond memories unless we shove them out the door because unstructured outdoor activity is down by half from the previous generation. Let's change that -- and not just for one week.

Depending on where you live and your weather preferences, kayaking season may just be getting started or it may be finishing up. And if you have no idea which then maybe you should consider finding out, because kayaking can be great exercise for both your mind and your spirit. Rowing and paddling are great upper body workouts that can also help you improve flexibility, circulation, and joint health. Plus getting out on the water, away from the stresses of your everyday life, can really boost and rejuvenate your spirit.

If you're interested in trying it consider taking a class, and research what's available in your area because there may even be a paddling club that can help you meet others in the hobby.

If you're a gym rat then you really don't need to worry about the seasons, except for wearing extra layers on your way into and out of the building. But if you're like me and love the outdoors then the season has a lot to do with when, what, and how you get your exercise. Making adjustments for the changing weather is a necessity. Here are a few things to think about:

• Say goodbye to the water until spring, or else head indoors to the gym pool.
  
• Change up your outfit. The t-shirt and shorts aren't going to cut it anymore, although they can still work if you layer them under heftier items.
• Check your schedule, because if you've been heading out in the evenings (like me) you're quickly running out of daylight.
  
• Keep fitness a priority, and don't let changing routines and new seasonal activities sideline you from your fitness goals.

The biggest thing you can do to prepare for seasonal changes is to plan ahead. Don't let cooler weather or an earlier sunset catch you off guard and throw off your whole routine, making it difficult to get back on track. By knowing how you're going to handle it you can smoothly switch over and avoid any chance of falling off the fitness wagon due to predictable issues.

I'm not a gym girl. There's something about paying to join a health club that leaves me feeling obligated to huff and puff all the time. There's also the driving to and from the facility that always becomes a burden. For me, it's just too much pressure. I prefer to do my own thing. I like to walk and run on my treadmill at home, lift a few weights, stretch some resistance bands, hold a plank position for as long as I can stand it, master a handful of push-ups -- and spend lots of time outdoors.

There are seven steep hills in my neighborhood that cover a distance of 2.5 miles. I regularly tackle these inclines. Mostly I walk; sometimes I make a feeble attempt at running uphill. I've also mapped out another 2.5-mile trek through a nearby neighborhood. This is my running route. Sometimes I combine these two excursions into one. Lately, I've been doing a little bike riding with my 6-year-old -- he's new to the world of cycling and has quickly outpaced me -- and on occasion, I'll bike with my mom. I like the outdoors. It seems others do too.

Fresh air is linked to working out more. According to a blurb in the September 2007 issue of Good Housekeeping, people who walk, hike, or bike on trails at least once per week are twice as likely to get 30 minutes of exercise almost every day as those who don't head outdoors. This doesn't surprise me. Fresh air is refreshing, invigorating, and the scenery is so much better than indoors. It's motivating to witness the wonder of nature while exercising. So in the spirit of the great outdoors, I say: Skip the gym. Head outside. And take a stroll around this site for more tips from the folks at Good Housekeeping.