Outside Exercising Alternatives This Summer
Staying active this summer doesn’t require a gym membership. From local trails and parks to outdoor fitness activities, Indianapolis offers plenty of ways to move your body, enjoy nature and build healthier habits.
Writer: Broderick Rhyant, M.D., chief physician executive with Eskenazi Health Center Grande
Many of us struggle to get in shape. We know that exercise is good for us, even if we don’t know the recommended amount: 150 minutes of moderate-intensity physical activity and two days of strength training weekly. Consider this summer your chance to start a new routine, but build up the amount you exercise gradually so that you’ll stick to it.
You don’t even have to go to a gym. Head outdoors instead. Nature improves your mood, reduces stress, aids sleep and strengthens bones. Luckily, Indianapolis offers an array of opportunities for you to run, walk, hike, swim and play team sports in nature and even provides options for strength training in the sunshine.
Hike or walk down a new favorite trail. Walking leads to so many health benefits and is key to healthy aging, including increased longevity and lowered risks of many diseases and dementia. You can find so many fun, beautiful trails in the city. The Monon Trail is far from the only choice. Check out these sites for great alternatives: Indy.gov/Activity/Find-a-Trail and AllTrails.com/US/Indiana/Indianapolis.
Start a ball or ultimate frisbee game with friends at a neighborhood park. Grassy Creek Regional Park and Bellamy Park offer green spaces for team sports. Dubarry Park also has tennis and basketball courts as well as a football field. Joining friends for a game not only helps with your physical fitness, but also with theirs. Building social connections is also a pillar of good health according to the American College of Lifestyle Medicine. These ties are so important that according to a 2023 U.S. surgeon general’s advisory, inadequate social connections increase heart disease risks by 29% and stroke risks by 32%.
“You don’t even have to go to a gym. Head outdoors instead.”
— Dr. Broderick Rhyant
Bike while taking in Hoosier history. The Indianapolis Cultural Trail has introduced a regular Saturday bike ride for newbies, just four to 10 miles along the trail. It’s called the No Spandex Required Ride. See their event calendar for details on it and other group treks at IndyCulturaltrail.org/Calendar. You can also cycle alone with the IndyRides Free pass through the Pacers Bikeshare at PacersBikeshare.org. Biking stations include one at Eskenazi Health’s main campus and another near Eskenazi Health Westside. In addition to its benefits to your cardiovascular system, Harvard Health points out that cycling is good for recovery from knee or ankle surgery.
Don’t just sit on a bench. Exercise with it. You can do a surprising number of strength exercises with only a park bench, such as squats, tricep dips and push-ups. Be sure to gauge the steadiness of the bench. Also consider your fitness level before you try any moves that are too challenging. Some parks in the city include other strength-training options as well. You can go to Parks.Indy.gov/Parks and search for “fitness equipment.”
Try yoga or tai chi on the park grass. You can sometimes find free introductory yoga lessons offered outside if you want assistance in getting started. Just bring a mat along with you. This form of exercise can improve your balance and strength and reduce stress levels. Tai chi offers similar health benefits. It’s also, according to the Cleveland Clinic, good for pain relief.
After you have committed to exercising regularly, you will want to take precautions for your health if you’re heading outside to do so. Apply sunscreen (broad-spectrum, 30 SPF or higher). Ensure you reapply after vigorous exercise. Bring along plenty of water. A good hat, lightweight clothing and shade can also prevent you from getting overheated. And, as always, before making any significant changes to your exercise routines, consult with your primary care physician. If you don’t have one, please call Eskenazi Health Connections at 317-880-7666.
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