Take your work­out out­side this sum­mer

FIT­NESS SO­LU­TIONS

The Hamilton Spectator - - HEALTH - ERNIE SCHRAMAYR Med­i­cal Ex­er­cise Spe­cial­ist Ernie Schramayr, CPT, helps his clients man­age med­i­cal con­di­tions with ex­er­cise. You can fol­low him at ernies­fit­ness­world.com. 905-741-7532 or ernies­fit­ness­world@gmail.com

We are about three weeks from the first of­fi­cial day of sum­mer! We’re also about three weeks past “Earth Day” which is cel­e­brated at the end of April. I’ve been a part of past Earth Day fes­tiv­i­ties in Hamil­ton which fea­tured out­door work­outs, com­mu­nity walks and things like tree plant­ing, and they were great. With the beau­ti­ful weather that we’ve had lately and the unique land­scape that we have in Hamil­ton, I thought that I would put to­gether a list of my favourite ways to get out into na­ture around the city while also im­prov­ing your health and fit­ness.

Ernie’s Top 10 work­outs

Here are my Top 10 favourite work­outs and ac­tiv­i­ties to do in and around Hamil­ton in the sum­mer:

1. Cir­cuit Train­ing in Gage Park. Tie some re­sis­tance tub­ing around your waist and hit the walk­ing trail for your car­dio. Plan out a work­out and stop ev­ery 3 min­utes to per­form an ex­er­cise be­fore con­tin­u­ing with your walk, jog or run.

2. Make a plan to climb ALL of the es­carp­ment stairs be­fore the end of the sum­mer! Each set has its own unique fea­tures and all pro­vide awe­some views of Hamil­ton.

3. Use the work­out trail in the Dun­das Con­ser­va­tion Area. En­ter off of Gov­er­nors Road. The work­out trail fea­tures sta­tions for pushups, pull-ups, sit-ups and dips, etc. This is a fan­tas­tic work­out that can chal­lenge even the most ex­pe­ri­enced ex­er­cis­ers.

4. Cross-coun­try bik­ing along the Ni­a­gara Es­carp­ment. En­ter at sev­eral points from Stoney Creek all the way to Dun­das. Rid­ing along rail trails, you will feel like you are deep in the woods while homes and city streets are some­times only feet away.

5. Run up the rail trail from Went­worth Street to Bernie Ar­bour Sta­dium. Turn left rather than tak­ing the stairs at Went­worth Street, and con­tinue all the way up the es­carp­ment un­til you find your­self at the Mo­hawk Sports Park, home of Bernie Ar­bour base­ball sta­dium.

6. Rollerblade, walk, run or cy­cle the Wa­ter­front Trail. Try to com­plete an “out and back” from Bayfront Park to Princess Point, and then try to beat your time or add a sec­ond (or third) “out and back.” This would make a great sum­mer chal­lenge.

7. Do a work­out us­ing the mon­key bars and benches for pushups, step-ups, etc. at your lo­cal park. You will in­spire the young ones and make the other par­ents jeal­ous.

8. Buy or­ganic and/or lo­cally grown pro­duce at the farm­ers’ mar­ket in Jack­son Square or at some of the other stalls that set up on week­ends around the city.

9. Pitch-in and hike through the Red Hill Val­ley pick­ing up trash as you go.

10. Plan at least one er­rand per week that you can do on foot that you would nor­mally do in your car. Ex­am­ple; run or walk to the bank to make a de­posit or walk to the gro­cery store us­ing a wagon to bring your gro­ceries home.

Three more rea­sons

Ac­cord­ing to the Amer­i­can Coun­cil on Ex­er­cise, here are three more rea­sons to do some of your ex­er­cise out­doors this sum­mer.

1. The out­door en­vi­ron­ment is con­stantly chang­ing. Uneven ter­rain and weather con­di­tions force your body to adapt in ways that it wouldn’t have to in a gym en­vi­ron­ment. This can make you stronger and more ag­ile.

2. Wind re­sis­tance can be a fac­tor when work­ing out­side. Walk­ing, bik­ing or jog­ging into a head­wind will help you burn more calo­ries and de­velop core strength along with im­proved bal­ance.

3. Re­search, along with plenty of anec­do­tal ev­i­dence, has found that ex­er­cis­ing out­doors is as­so­ci­ated with greater feel­ings of re­vi­tal­iza­tion and in­creased en­ergy, along with de­creased feel­ings of ten­sion, stress, anx­i­ety and de­pres­sion.

There is noth­ing wrong with ex­er­cis­ing in­doors in a gym, but there are so many ben­e­fits to mov­ing your body out in na­ture that you re­ally should make the ef­fort to take your work­out out­side, at least on oc­ca­sion, for va­ri­ety, for fun and for all of the health ben­e­fits that you’ll re­ceive in the process.

There are so many ben­e­fits to mov­ing your body out in na­ture

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