Get fit, fight stress and boost your immune system
Reap the benefits of being in nature and exercising by combining the two!
Spending time in natural green environments can reduce your body’s overall level of inflammation, lower hypertension and boost your immune system.
Working out in a green setting provides an additional set of benefits. Compared to those who exercise indoors, outdoor exercisers experience better moods and a greater reduction in tension and fatigue.
Your green workout
Give our routine a try. All you need is your favorite green space and a small resistance band loop.
Complete this workout as a circuit. Once you’ve gone through all moves, start back at the top.
Beginners: Aim for 3 rounds.
Advanced trainees: Try 5 rounds.
Mini-band squats
![](http://www.greenrx.ca/wp-content/uploads/2019/07/IC203609-1024x683.jpg)
Reps: 15 to 20
Target: Glutes, quads, hamstrings
- Loop a mini-band just above your knees. Stand with your feet a bit wider than shoulder width, hands clasped at chest height.
- Hinge your hips back, bending your legs until your thighs are parallel to the ground. Squeeze your glutes, then come back up to standing.
- Keep your chest up and your back flat throughout the movement and make sure your knees stay in line with your toes.
Push-up to side plank
![](http://www.greenrx.ca/wp-content/uploads/2019/07/Fitness-Comps-1024x683.jpg)
Reps: 5 to 8 each side
Target: Chest, shoulders, obliques
- Start in a push-up position, with your hands placed directly under your shoulders. Your head, torso and legs should form a straight line.
- Lower your body until your chest and face are within an inch of the ground (or the surface on which your hands are resting). Keeping your body in a straight line, press back up to the start position.
- Transition to a side plank by transferring your weight to your left hand and rotating your body to the right, stacking your feet on top of each other. Reach for the sky with your right hand.
- Rotate your body back to the start position, perform another push-up and repeat on the other side.
- If you’re not yet ready for push-ups on the ground, elevate your upper body by placing your hands on a step, bench or log.
Mountain climber cross
![](http://www.greenrx.ca/wp-content/uploads/2019/07/IC203832-1024x683.jpg)
Reps: 20 to 30 each side
Target: Core, shoulders, glutes, quads, hamstrings
- Start in a push-up position, with your hands placed directly under your shoulders. Your head, torso and legs should form a straight line.
- Brace your core. Bend your right leg and bring your right knee toward your left elbow, toes off the ground.
- Keeping your upper body in place, jump your right leg back while jumping your left leg forward and toward your right elbow. Quickly alternate.