The Best Ways to Stay Active Outdoors

There's something special about moving your body outside. The fresh air feels better, the scenery keeps things interesting, and before you know it, you've been active for an hour without watching the clock once. If you're looking for ways to add more physical activity to your life, getting outside is one of the best moves you can make.

The benefits go way beyond burning calories. Spending time in a natural environment can improve your mental health, lower stress levels, and even boost your immune system. Green exercise (any physical activity done outdoors) can reduce cortisol levels and improve sleep quality more effectively than the same workout done indoors.

So what are your options? Let's break down the best outdoor activities to get you moving.

If we had to pick just one outdoor activity to recommend, it would be cycling. Here's why: there's a style of biking for literally everyone. 

• Not into intense workouts? Cruise around your local park on a comfort bike.

• Want a serious cardio challenge? Mountain biking will push your limits.

• Looking for a way to combine transportation with exercise? Commuter cycling makes it easy.

A bike ride can be whatever you need it to be: a quick trip to the coffee shop, an all-day adventure on backcountry trails, or a low-impact cardio session that's easier on your joints than running.

And here's a bonus: during the winter months, when many outdoor activities become difficult, a fat tire bike lets you keep riding through snow and ice.

• Low impact on joints while still providing excellent cardiovascular exercise

• Scalable intensity: go as easy or as hard as you want

• Doubles as transportation, making regular physical activity easier to fit into daily life

• Social connection opportunities through group rides and cycling clubs

• Year-round activity with the right gear and bike setup

Cycling might be our favorite, but there are plenty of other great ways to stay active outside. Here's a breakdown of popular options and what makes each one worth trying.

Walking is the most accessible form of exercise there is. No special equipment, no learning curve; Just step outside and go. For a moderate boost in intensity, jogging picks up the pace without requiring marathon-level commitment. And when you want to combine exercise with exploration, hiking opens up entirely new terrain.

• Walking: Perfect for beginners, recovery days, or anyone who wants to move without breaking a sweat

• Jogging: Great for building cardiovascular fitness at your own pace

• Trail running: Takes jogging off-road for added challenge and scenery

• Hiking: Combines physical activity with nature immersion; Difficulty ranges from easy paths to challenging mountain trails

Find a local park or green space to make these activities more enjoyable. Research shows that exercising in a natural setting delivers greater mental health benefits than working out in an urban area.

Running takes things up a notch from jogging. It's one of the most efficient ways to improve cardiovascular health: better blood pressure, improved heart rate recovery, and stronger immune function. Plus, direct sunlight during outdoor runs helps your body produce vitamin D.

Start with a run-walk approach if you're new to running. No rule says you have to run the entire time, and building up gradually helps prevent injuries like ankle sprains that sideline too many enthusiastic beginners.

Looking for something more social? Team sports offer both exercise and social interaction in one package. Soccer, basketball, ultimate frisbee, and volleyball all keep your heart rate elevated while giving you a reason to coordinate schedules with friends.

Other outdoor activities worth exploring:

• Disc golf: A fun activity that gets you walking through parks and green spaces

• Rock climbing: Full-body workout with problem-solving elements

• Skateboarding: Balance, coordination, and plenty of practice

• Yoga: Can be done anywhere with a flat outdoor space and great for mental well-being

• Park workouts: Use benches, bars, and open spaces for bodyweight exercises

When temperatures rise, water activities become especially appealing. They offer a refreshing way to exercise while often being gentler on your body than land-based options.

Swimming gives you a full-body workout with zero impact on your joints. Kayaking and stand up paddleboarding let you explore waterways while working your upper body and core. These activities also provide unique access to natural settings you can't reach on foot.

Don't let changing seasons stop your active lifestyle. Each time of year offers different opportunities.

Winter doesn't mean hibernation. Skiing (both downhill and cross-country), snowshoeing, and ice skating all provide excellent exercise when temperatures drop. If you live somewhere that gets snow, these activities can actually help combat seasonal affective disorder by getting you outside and exposed to natural light during the darker months.

Summer opens up water activities and makes early morning or evening outdoor workouts comfortable. This is prime time for swimming, hiking to higher elevations, and longer bike rides. Just remember to stay hydrated and seek shade during peak sun hours.

Why should you prioritize outdoor activity over indoor alternatives? The research is pretty clear:

Physical health: Regular physical activity outdoors improves cardiovascular health, strengthens muscles and bones, and supports healthy immune function

Mental health benefits: Spending time outside reduces anxiety and depression symptoms more effectively than indoor exercise

Cognitive function: Studies show improved focus, creativity, and problem-solving after outdoor time

Vitamin D production: Direct sunlight triggers your body to produce vitamin D, which supports bone health and immune system function

Better sleep quality: Exposure to natural light helps regulate your circadian rhythm

Reduced cortisol levels: Natural environments help lower stress hormones in your body

Even five minutes of activity in a natural setting can improve mood and self-esteem. The combination of physical activity and nature exposure creates benefits that neither provides alone.

Ready to spend more outdoor time being active? Here's how to make it stick:

Start where you are: Walking counts. A short bike ride counts. You don't need to climb mountains on day one.

Find activities you actually enjoy: Forcing yourself through workouts you hate isn't sustainable.

Build outdoor play into your routine: Schedule it like any other appointment.

Invite friends: Social connection makes exercise more enjoyable and keeps you accountable.

Explore your local area: You might be surprised by what hiking trails, parks, or outdoor spaces exist nearby.

Gear up appropriately: The right equipment makes outdoor activities more comfortable and safer.

For young children, outdoor play is especially valuable. It supports physical development, cognitive function, and social skills in ways that indoor activities simply can't match.

Getting active outside is one of the best things you can do for your physical health and mental well-being. And when cycling becomes part of your healthy lifestyle, as we hope it will, you'll want to take your bike to new places.

That's where we come in. At 1UP USA, we build bike racks designed to transport your bike safely to wherever the road (or trail) takes you. Our racks are made right here in the USA from high-quality aluminum, and every single part is replaceable. That means when you invest in a 1UP USA rack, you're investing in something built to last a lifetime.

Check out our full line of bike racks and find the perfect fit for your vehicle and riding style. Because the best outdoor adventures start with getting there safely.