CLINICAL KNOWLEDGE MAGAZINE
3 min read
With Full Energy Outdoors
Alicja Kowalska
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Diets Premium Medical Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 3 min |
| Diets Premium Medical Expert Alicja Kowalska | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
Performing physical exercises outdoors allows us to benefit from an immeasurably greater number of advantages than when we do them in the gym or at home. This is due to the fact that we breathe in the fresh, abundant oxygen from the woods or park, and come into contact with the sun's rays, which have a positive impact on our well-being and provide us with the essential vitamin D, which is absorbed most effectively through the skin.
Meal Plan
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What does hypoxia mean?
Our body is made up of trillions of cells that require a continuous supply of fresh oxygen to operate correctly. A lifestyle that entails sitting and being at home for most of the time can result in adverse effects such as hypoxia.
Muscle and joint stretching and preparation
Each workout session begins with an appropriate warm-up... In the park or in the woods, this is less complicated, because after stretching our muscles and joints, we can start running... the forest trails effectively absorb the impact on the knee joint and the ankle joint, allowing us to avoid injuries... at the same time, we're infusing oxygen from the leaves of the trees into the entire lung area... and we are intensively stimulating the entire body to activity.
Exemplary exercises for physical fitness
– We perform circular arm movements forwards and backwards, alternating as well; – We perform vertical circular arm movements; – We perform cross-steps on both sides; – We perform a gallop; – We perform dynamic jumps A with knee movements, jumps B with knee lifts and foot throws forwards; – We perform exercises in a standing rest position: head rotations in every direction, hip rotations, torso rotations, knee rotations, forward and backward bends, torso rotations, lateral twists of the torso to the left and right, foot rotations; – We perform stretching exercises: forward bends to each foot, stretching of the calf muscles, leg swings, forward thrusts for each leg, heels pull to the gluteal muscles, knees pull to the chest. For bodybuilders, the forest is a good place for strength training. We can perform runs with attached weight, weightlifting, and barbell training like in the gym, but outdoors. It is worth moving the training from time to time to a place where there is no congestion and we can freely exercise.
Physical Activity during Wintertime
Winter also presents an excellent opportunity for outdoor exercise. It is worth commencing training in spring and autumn to gradually prepare the body for temperature changes, strengthening it. It is also not advisable to forgo physical activity even during inclement weather, as it also perfectly strengthens the body and fosters enthusiasm and motivation. In winter, we burn more calories because our body works with greater intensity. The heart also needs to work with the same intensity, so we strengthen it significantly more. It is also important to regularly hydrate the body. It is just a feeling that we sweat less because in reality, it evaporates faster.
Alicja Kowalska
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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