9 Exercise Benefits Which Help You Outdoors a fitness center


Start Eating a Cucumber a Day, See What Happens to Your Body

Video taken from the channel: BRIGHT SIDE


Dr. Mercola’s Nitric Oxide Release Workout

Video taken from the channel: MercolaPeakFitness


28 VMO / KNEE Strengthening Hydrotherapy Pool Exercises

Video taken from the channel: ACTIV CHIROPRACTIC


Benefits of Working out Outside

Video taken from the channel: Andrew Alvarado


How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)

Video taken from the channel: ATHLEAN-X™

9 Exercise Benefits That Help You Outside the Gym — Tiger Fitness. The benefits you receive from exercise, including mental strength, discipline and proper goal setting, extend far beyond the reaches of the gym walls. The many benefits you receive from exercise extend far beyond the reaches of the gym. Exercising outdoors provides all the physical benefits of indoor exercise (blood flow, improved cardiovascular health, improved strength, flexibility, endurance, etc.) and can also provide vital exposure to sunlight that increases important levels of vitamin D, unlike indoor exercise. Attract New Users to Outdoor Environments.

There is no debating the health benefits of physical fitness. Getting regular exercise helps prevent heart disease and other chronic illness, improves mood, reduces stress, improves sleep, and. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise. It can also improve your skin’s appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life. “Exercise” does not equal treadmills.

Often times, we associate “working out” with the idea of having to “go to the gym” and it doesn’t have to be that way. Find out 24 ways you can get your heart rate up without a gym membership. Exercise Helps Ward Off Disease. Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis. Sure you can adjust the incline, but nothing beats the complex terrain of the outdoors.

Working out outside promotes “muscle confusion,” which can help your body burn more calories. While outside, you will probably also work out longer than you would indoors at a gym because indoors you’re probably constantly checking how much time you have left. Check out the 10 exercises you can do for ultimate fitness.

Combine them into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life. As we already mentioned, you can find many more resources to help you get started working out at the gym than for working out outside. Also, without the abundant mirrors that you have in a gym (unless you’re at Lumpini Park in Bangkok ), it’s harder to self-assess your form ( and marvel at your hardening, swelling body).

List of related literature:

A third benefit is that these exercises can be performed with only one piece of exercise equipment, making it a perfect option whether you want to exercise at home or need quick, effective solutions for when your gym is crowded.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

According to the Mayo Clinic, there are seven benefits to regular exercise.

“Visualizing Human Biology” by Kathleen A. Ireland
from Visualizing Human Biology
by Kathleen A. Ireland
Wiley, 2017

This isn’t to say other benefits, such as jogging without having to dodge pedestrians or litter, don’t factor in, but taken together those two requirements—that you can do it alone and in all weathers—mean going to the gym can be fit into your lifestyle needs.

“Breakfast with Socrates: An Extraordinary (Philosophical) Journey Through Your Ordinary Day” by Robert Rowland Smith
from Breakfast with Socrates: An Extraordinary (Philosophical) Journey Through Your Ordinary Day
by Robert Rowland Smith
Free Press, 2010

These are a few small but meaningful changes you can make during the workday, or just before and after it, to help you boost your energy levels and get to the next level of conditioning, on your way to a fitter, stronger body.

“The Power of Story: Change Your Story, Change Your Destiny in Business and in Life” by Jim Loehr
from The Power of Story: Change Your Story, Change Your Destiny in Business and in Life
by Jim Loehr
Free Press, 2008

This book tells trainers how to delve into the minds (and physiques) of their clients and use this information to create exercise programs that work.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

The benefits of exercise training are, for the most part, specific to the muscles and tasks involved in training.5–7 For instance, a walking program will produce significant improvement in walking performance but not in swimming or biking performance.

“Respiratory Care: Principles and Practice” by Dean R. Hess, Neil R. MacIntyre, Shelley C. Mishoe, William F. Galvin
from Respiratory Care: Principles and Practice
by Dean R. Hess, Neil R. MacIntyre, et. al.
Jones & Bartlett Learning, 2011

So good old-fashioned physical exercise—walking, running, strength training, aerobics, yoga, martial arts, sports, and so on—is still a central module of practice for optimizing physical health, with beneficial effects reverberating throughout every area of life.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

Others develop exercise programs they can do in their hotel rooms.

“The Naked Voice: Singing with Authenticity” by W. Stephen Smith, Michael Chipman
from The Naked Voice: Singing with Authenticity
by W. Stephen Smith, Michael Chipman
Oxford University Press, 2007

Other benefits of aerobic fitness include reduced risk of cardiovascular disease, stroke, osteoporosis, certain types of cancer, and psychological stress, as well as improved sleep, digestion, and elimination (144, 189).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The list included dance therapy/ aerobics, walking, biking/cycling, swimming, Pilates, creative dance, gardening, and Yoga.

“Black Women's Mental Health: Balancing Strength and Vulnerability” by Stephanie Y. Evans, Kanika Bell, Nsenga K. Burton
from Black Women’s Mental Health: Balancing Strength and Vulnerability
by Stephanie Y. Evans, Kanika Bell, Nsenga K. Burton
State University of New York Press, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  • Excelentes ejercicios los pondre en practica y le contare el proceso, excelent exercises, i do it and told to you to my progress, and excuse my english. thanks

  • I don’t know if I have what your talking about in this video because whenever I press in a certain spot on my foot it has pain! And it lasts for about 20 seconds. It happens about 2 times a week I’ve had it for a while now. Is it what your talking about or is it something else that I need to look at

  • What about for meniscus repair. Also had plicae removed and starts of arthiritis on knee. Having a hard time in PT getting swelling to go down and so far can only bend it to 105 and that’s pushing it.

  • Some of the most amazing advice I have ever received. Everything you said makes sense. I am training on my bike, riding long distances, without stretching, especially my calf muscles. I couldn’t figure out why my plantar fasciitis tendon was acting up. Now I know. I need to do everything you said, especially in my calf muscles. Thank you so much bro. ����

  • my doctor had me do therapy on broken valves in my legs that I never knew I had, it did not try to get better until I got vein surgery 4 times 5 years latter:(. my feet have plantar Fascitis, my knees have arthritis and lower back and scoliosis of the spine. my legs are weak and feet are always in extreme pain and can’t move with out weed and weed oil. when standing I can never do a half squat because my knees feel locked and they move inward when squatting like you said and yes I have flat feet and they turn in. I wear nike air shoes only to help me walk.

  • I work the night shift for amazon (12 hours) and I’ve never felt better about walking the whole night with little to no pain the whole night. These exercises are the best thing since the 2 years I’ve been with amazon! This dude knows wassup

  • I worked 3 years in a coffee shop doing delivery all pver the neighborhood and office buildings with a tray. I had plantar fascia issues on the last year working there. I guess not being able to rotate because of keeping the tray on a steady path, and aupporting its weight as well made that pain. Ive neved had plantar fascia issues before or after that job.

  • Do I have to compromise my leg workout jeff? I like working out 10 min everyday just for my legs.. So after this stretch..can I continue my workout or do I need to take rest after the stretch?

  • Your videos have been helping me for over a year now. My Glutes were causing me back pain. I also watched your video on how to relieve the pain amazing thank you.

  • I hope I never get this, my dad had it said it hurt worse than the skin cancer surgery he had that took almost half his face!!! Said hurt so bad made him see stars!!

  • Wow thank you so much! Just tried this once and I already feel the difference! I’m going to continue doing this everyday thanks again!

  • A few weeks ago, I had a tough time taking walks. It is simply outstanding how I were able to finish a 5 kilometer run now. This is all thanks to this plantar fasciitis remedy. I highly recommend it to you! I think Google is the best way to find this tip. Name of this tip is Jacob Ballοycut
    take care

  • I’m a Podiatrist and try to learn all I can from other specialists. I am unique in that I have my undergraduate degree in Exercise science so I was trained on the body working in a kinematic chain and a weak point in the chain will cause certain symptoms. This guy knows what he is taking about. Although I don’t think this stretch alone will fix everyone’s plantar fasciitis, it will resolve many.
    What everyone needs to understand is that not all heel pain is plantar fasciitis. It could be a plantar fascial tear, inflammation in the heel bone or stress fracture, Baxter’s neuritis, an inflammmatory disease, or other rare conditions. Treatments should be geared towards finding a correct diagnosis through a proper physical exam, ultrasound imaging can give me a lot of information, and sometimes an MRI. Start treatments to decrease pain and inflammation, and then work on treating the root cause. I try to get my patients into physical therapy to have the body assessed for weakness, flexibility, and gait analysis.
    By the way, our goal as doctors is to fix our patient’s health issues while also running a business. Most do not purposefully drag the treatments along to make more money off of people. My happiness comes from solving the problem and fixing it as soon as possible. Everyone is generalizing and it’s simply not true.



  • Good way of explain I am been suffering same area low back L4 L5 same on right foot nothing is helping hope you’re way it will help thxxxx

  • I’ve lost cartilage of the knee and i need to strenght my knees,my knees make. noises like crec crec constantly.Hidro is good to reduce the noises and strenght them?

  • I am a nurse and a plantar pain patient for a couple of years. I got plantar fasciitis therapy and a couple of days of adhering to it my pain is totally over. I don’t go through the disorder any more since I quit using meds and it`s easy to see whether there`s still any discomfort remaining.. I think Google is the best way to research this guidebook. People call it Jacob Ballοycut
    take care

  • Wow!I always eat a cucumber a day each day with warm water and I can testify to eat that my skin,hair,nails and my weight is in perfect condition ��

  • Had a recent right knee total replacement in December 2018. Hydrotherapy exercises recommended from my physio were average. This video is brilliant. Has some great exercises, well thought out and very effective. Tried many today at my local pool and had no after pain after 45 minutes. I recommend you try as many as possible and am sure you these exercises will be beneficial. With 250,000 views obviously it is very popular because this is a first class video. Thanks heaps!

  • Great video packed full of information. I have thoracic issues due to a fused left shoulder and lower back problems from my military career. Definitely adding these tips to my mobility routine as I’ve been hit with PF pain for the first time in my life for the last couple of weeks.

  • When you start a rehab you go under phases. Which ones for the first phase? Second phase? Third phase? Fourth phase? Or you recommend all of them from the beginning?

  • Just got back into soccer and for some reason started to have serious heel problems. The stretch halfway through the video immediately takes pain off my heel, amazing!!!
    Thank you.

  • Thanks this is definitely going to help jus tried it moved my ankle in ways I haven’t moved in a while ever since my sprain it’s feeling so much better

  • Why did I look this up find out what it was went in youtube and it was the first vid insane.. well guess my plantar facia or whatever gunna be fixed

  • Great video. All doctors I’ve been to just provided temporary solution and wanted me to stay off my feet. This video made me excited. Thank you

  • Thanks!!!!!! Have been suffering from this for the last 25 years with NO consulted SPECIALIST dealing with the root cause issue. Lately having issues with the first steps of the day! Just trying the proposed exercises once i can feel the difference! I appreciate the level of eloquence of your videos! JUST THANKS!

  • Been dealing with planters in my left for 3 months. I think my torn pcl mcl and meniscus in me left knee brought this crap on. My left knee injury caused me to injure my right knee after it was fixed with surgery.

  • Excellent video! I suffered from plantar fasciitis for a good year, had physio and shock wave therapy… all a waste of time! Then I found a really excellent masseuse who told me exactly what your video says: the heel is just the symptom, not the cause. My main problem was in my calf where I had blockages and also partially in my hips. She helped me cure it but a few months later it came back and now I can’t afford to see her again. Now I know which exercises to do to get it back under control. I’ll do the ones about elbow pain as well, as I’ve also developed golfers elbow. Thank you for those amazing videos!

  • Our family eats a cucumber every day and with every night and lunch meal and mostly I only drink 2 glasses of water in a day but still don’t feel any dehydration ☺️ you should really eat cucumber every day

  • you are so right. you got look above and beyond the area of pain. i suffered from my left foot and still hurts every time I get out of bed or a long sit. so yes will try out your techniques and see. Thank you for your guidance.

  • Thanksa ton, JC! I’ve been having this killing heel pain every morning the day after I play badminton and been stretching the calves the wrong way that didn’t help. But what u say really did the trick and now my mornings are great after these stretches!

  • I like it how you always focus on the source of the pain, and not focus on the location of it. Once again, great content and great advice. Thanks

  • Been dealing with plantar fasciitis for 4 years now. This video has helped so much with the pain. Thank you so much. You are such a blessing!

  • I just had an mpfl reconstruction on my right knee 4 weeks ago tomorrow… and tomorrow is the first day I’m allowed to swim!!! I will be doing these!! Thank you for your video!!

  • At 66 I have just experienced Plantar Fasclitis a most annoying pain when I first wake up in the morning. I feel it has to do with my new getting fit program where I walk at least an hour in the morning. First thought was to massage my feet before I put weight on it but you mentioned a few more helpful stretching exercises that I use to do when I used to run track and cross country in my younger years. Thanks for what you do. I will focus on the stretch as well as the fitness program together. It’s amazing the amount of information you know. I am totally impressed and thankful. Take care

  • I wont lie, i tried that cucumber water thing because people said it made the water taste better and more refreshing. Not so true, but I didn’t mind the taste so I kept up with it. I could swear it’s the reason for my razor bumps COMPLETELY clearing up. I might go to one cucumber a day thing though. Couldn’t hurt. How lazy are you, you can’t eat a whole cucumber within 24 hrs?

  • Hello.
    I have plantar fasciitis, caused by a recovery from a sprained ankle with a partial rupture of the LPAA tendon.
    The recovery of the ankle is going well, but passed 4months and a lot of therapy I started to do small runs, and after a few days fasciitis appeared!
    This was caused by a bad foot support.
    Now I am searching for solutions for my problem.

  • So helpful! I’m a runner and have been told tight calf’s and have had major glute pain months ago and now bad planter and heel Pain all
    Connected thanks so much I’ll be using these exercises for sure!!

  • Jeff is goated, man said have someone standing over you with a sledgehammer to do more pushups, next time your plantar fasciitis hurts hit it with sledgehammer

  • Ik you are already rich but hopefully you get very very rich because you deserve it and I love your videos man. You deserve the best Mr. Jeff

  • Fuck this. I can only walk for a mile before I feel the pain, cant even do cardio n stuff. It hurts randomly in the morning as well even when Im sitting, its like I can feel a lot of pressure there.

  • Hi. Love this video. Easy to follow. Am coming back from slipped disks and imbalanced muscles throughout lower body. Want to know will these exercises also aid the hip joints? Want to avoid hip replacement. I do these exercises at my own level and pace and in separate groupings

  • My knee has been swollen for weeks. After working through half of these exercises yesterday in my pool the swelling and pain is gone! Thank you so much!

  • Fantastic! I love it and tomorrow I am signing up for this low impact to strengthen my knees. The left is the worst. Hopefully swimming will help.

  • I’m 58 yrs of age with underlying issues
    I love this channel very educational,and I’ve learned
    Something new today about cucumbers.
    Thank you so much.this a great community.

  • Thank you so much for your motivating instructional video, very clear demonstrations emphasizing safety while improving knee strength!!

  • THANK YOU! I’m only 19, but am over 6ft and skinny as hell. I’ve always had knee issues since I was younger, yet never got proper ways to handle them until recently I was referred to a new doctor, and he recommended water physio. Now finding this video, I’m willing to try most of these out! So thank you again!!:D

  • Excelentes ejercicios. Me caen como anillo al dedo; ya que estoy operada de la rodilla (reemplazo total ).Aunque no entiendo Inglés.entendí perfectamente el video. Dios lo bendiga por compartir sus conocimientos.Un saludo desde Colombia.

  • I need knee replacements, and I will be having Bariatrics surgery next year, the Dr. Wants me to loose a 100 pounds before he will do the surgery, are these exercises good for me?

  • I have just started doing aquatic therapy for my knees which one is as Doctors say bone on bone and the other is fine but gets very sore.
    Yes inactivity has been my downfall and too much weight. I am dealing with the strengthening of the knees first. My question is how often does one do the knee exercises? I do up to about an hour each morning. Should I be doing this each day or should there be a rest period in between?? I have just started but I feel in the short time I have been doing the exercises in my swimspa I am slowly alleviating a great deal of pain. Thank you.

  • Thank you. I love working out in the water and my knee pt has been on dryland and is so boring! I have started with the easier exercises and can’t wait to incorporate some of the noodle/stability pads as I get stronger. I appreciate your creativity.

  • I broke my crossed front ligament and had surgery. I am already 1 month post-op and still with crouches. Should I try this yet? Is it too soon?

  • Thankyou so much Nicholas for being so generous with your time and expertise, I have just recently been diagnosed with osteoarthritis in my knees and really want to get on top of it. I live in country Victoria and cannot afford regular physio, so you are a godsend, I am trying to write this all down as I go, and like others am wondering if there is a written version that can be purchased and laminated for reference until the memory kicks in!

  • Awesome video like the idea of various exercises with and without AF equipment + first aquatic video I’ve seen with exercising with scuba fins which I use in pool now Cheers

  • Many thanks for the video I found it very interesting as ive found ive been in pain with my heel seeing that all causes from the upper body problems can cause the issue tightness of my calves having knees problems and back problems now by doing all the stretchers going to look see I can resolve the problem many thanks

  • I have been doing these exercises for the last four days and from day one I felt an improvement in my knees. I am so happy I found your video. It has really helped me so much. I don’t let myself play mind games about not wanting to do the exercises. I get up and now it is a regular routine for me. Rain or shine!!!

  • WOW!!! Thank-you so much for this video! I had been doing the normal stretches for my left heel pain for years on and off and it hardly made a difference. When i saw this and finally realised i had a tight left calf and did the cross over stretches the pain has reduced overnight fantastic video!!! ����

  • I’ve been doing this stretches every day and because of them I no longer suffer from the foot pain thank you so much for sharing this information it’s even helping with back pain I am forever grateful ��

  • Thank you so much! I have fibromyalgia, a lot of joint and muscle pain and painful/tender pressure points. I used to love the gym but I can’t do a lot of gym work anymore. So I want to start doing exercises in the water. I go swimming and have very little pain in the water. But the swimming I do is kinda wimpy and I’m not really getting good exercise. These exercise are perfect. Thank you!

  • @ATHLEAN-X Can you show us the proper way to walk. As in repeatition. In the real walk. Because im confused, how is the proper form. Thank you

  • I started coping with plantar fasciitis more than a decade ago and I thought there is nothing that can treat my condition. I was actually mistaken about that since I found and tried this plantar fasciitis treatment method 3 weeks ago. I`m now completely free from pain. I am still in shock. I am also happy for the fact that I was able to save more than 100usd on acupuncture. I think Google is the best way to get this guidebook. Name of this guidebook is Jacob Ballοycut
    take care

  • My lover is suffering from back and neck agony and is having problem supporting his legs, however when I found this lower back pain guidebook, “Kemzαnο Loni” (Google it), all the stated problems are fixed appropriately. Based on him, he could now get enough proper sleep for the reason that lower back pain and all the some other problems are gone for good..

  • Thank you very much for such a useful good information!!
    I’m gonna write it and memorize them so I can start doing now on, and all my life!

  • 6 months ago i ruptured both patellar tendons, so i had surgery in both knees, this vid seems very promising to in order to regain my full strenght… thanks, will start today

  • That clarified a lot! All medical treatment I’ve gotten so far centers around temporary relief (steroid shots, arthritis medication, arch support, and those generic stretches you referred to). I just said this week, “wouldn’t it be nice if we just knew which positions/movements were best for our bodies,” so even just seeing (and now actually feeling) how my weight SHOULD be shifting and distributed has put much more into perspective ♥️

  • Thanks so much! I injured my knee 4 months ago in a spartan race and it just has not heeled. I can’t wait to try out these new exercises in my pool:)

  • Hi, I have chronic pain on both knees. I had an MCL sprain before and my other knee is painful around the patellar tendon area. I tried doing these exercises in pool, and I feel better and safer than working out in the gym. I’m planning to continue this until I can run again and play soccer without pain. How many times a week can I do them to achieve better results? Thanks.

  • How many times a week do you recommend we do this? Dr. Mercola has historically recommended doing the 20-minute HIIT routine only 2-3x/week.

  • I have had an issue with this for sooooo long… surgery, P.T. You name it I have tried it. This video has already helped me! I told the docs my calves where tight and they acted like “why are you talking I am the doctor here!” Thank you!!!!

  • Will do, I love cucumbers, summer wouldn’t be the same without cucumbers. Well anyway, I will eat more. By the way the lady narrating this video, has a gorgeous speaking voice. Thanks.

  • Yeah if you can afford doing this. Everybody ain’t made of money. With all the other things you gotta spend money on. Groceries ain’t cheap.

  • I normally eat around 1 cucumber a day sometimes 2, throughout august and september. I reccomend everyone to grow their own, they taste better & you can just pick and eat whenever you feel. I normally chop them up and sprinkle a little bit of salt on them.

  • we had to search what effects cucumbers have as anytime I add one to our daily protein shake we become very happy and energetic compared to normal. Tonight I made the mistake of making one of these shakes and giving some to the baby, 1 am and he is still going nuts wanting to play instead of sleeping!

  • google: You will get about 4 percent of your daily potassium, 3 percent of your daily fiber and 4 percent of your daily vitamin C. They also “provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin A,” Ware said.12.05.2017

  • I haven’t been able to address my constant discomfort despite having the aid of doctors and podiatrists. This was my predicament until I discovered this plantar fasciitis treatment. This is genuinely a highly effective method! You can research this guide on Google. It calls Jacob Ballοycut
    take care

  • Thank you! I went through the excercises in this video a couple times while watching it and I already feel the difference! I will be following!

  • You totally had me untill you mention that cucumbers help remove excess heat accumulated in stomach and hence remove bad breath What a joke����

  • Ok, I think we need to address the elephant in the room. What are those two things hanging off the legs of the guy in the thumbnail……

  • Does this apply to pickles, too? I know pickles have a lot of added salt, but do they have the same/similar benefits as cucumbers?

  • So lf you eat cucumber with the skin you well lose weight and lf you don’t you won’t lose weight?
    I ate cucumbers daily and I didn’t no this plus I ate it without the skin so lf you eat it without the skin nothing well happened?
    Plus I dont have a doctor I didn’t get one when I moved here and a 10 so I can’t just go get one.
    I told my mom she didn’t do anything but am pretty sure am getting one pretty soon not too soon tho.
    Please answer these questions you don’t have to but I want to no

  • You are very informative and relating with your exercises,ready for more doc!
    My mother has other iris symptoms and I want to help her as much as I can with my massage therapy skills you keeping informed

  • If you cut two slices and put them on each side of your head on temples and tie them with a rag, it helps get rid of hangover headache.