Earth Day is a day to celebrate the Earth and the environments in which we live. Gradually, awareness about our collective responsibility to live sustainably seems to be taking hold. This year Earth Day events will take place all over the world to promote the idea that we should be protecting the environment in every way we can, and responsible travel is one way we can do this whilst improving our overall health and wellbeing at the same time. Let’s celebrate the many benefits of the outdoors, nature and green space by ditching the car and finding other ways to travel.

 Ride a bike

Pedal power is one of the best ways you can help reduce harmful carbon emissions. You don’t need to buy a new bike; build or buy a used bike. This not only saves you money, but it also conserves the energy and mineral resources required to manufacture a new bike. Cycling is easy on your joints as your weight rests on your pelvis and not your legs. Its beneficial for your heart, brain and blood vessels and can trigger the release of endorphins, the body's feel-good chemicals. Different phases of pedalling also help you build muscles in your thighs, calves and hips. The exercise builds bone density and smaller muscles, too: You use your abdominal muscles to balance and stay upright, and your arm and shoulder muscles to hold on and steer.

Walk places

The best way to discover the environment around you is on foot. Exercise, wander, and offset your carbon emissions while you explore. Walking at a brisk speed (you can still talk but not sing) may reduce your risk of developing high blood pressure, cholesterol and blood sugar levels as much as running. Walking can also improve joint and muscular pain or stiffness and diabetes. It encourages stronger bones, improved balance, increased muscle strength and reduced body fat.

Click the thumbnail below for a 3 minute walk with Ben one of our sports scientists who will explain the benefits of walking outdoors...and you can enjoy some of the most stunning scenery in the world too!

Run or jog

Running has been found to reduce stress, alleviate symptoms of depression and improve self-esteem. The activity has also been tied to living longer by improving heart health and sleep, and staving off cognitive decline. Running helps to build strong bones, strengthen muscles and improve cardiovascular fitness. 

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging. Both running and jogging are forms of aerobic exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Here's the second in our series of outdoor walking with Ben...taking your exercise up a notch or two with some additional ideas...and again enjoying spectacular scenery:

Mindful exercise

Practice mindfulness whilst you are actively travelling to improve your physical and mental wellbeing at the same time. Being mindful involves paying attention to our breath and physical sensations, as well as how our emotions and thought processes are responding. For example, for runners, this means they concentrate on the physical sensations that they are in control of. This includes their breath, but also their posture, gait, where they look or focus while running, and their overall form. Incorporating a mindfulness can help bring a greater sense of self-awareness and reduce stress.

 Benefits of Being More Active Outdoors

The health benefits of being more active outdoors include: 

• Physical Health Benefits

  • Boosts energy

  • Decreasing blood pressure

  • Reducing the risk of cancer

  • Increasing the uptake of vitamin D

  • Increasing exercise

  • Improving sleep

  • Increased immunity and immune function

• Mental Well-Being Benefits

  • Increasing memory, concentration and focus

  • Reducing stress

  • Decreasing fatigue

  • Reducing depression and anxiety, including Seasonal Affective Disorder (SAD)

  • Improving happiness and overall mood

  • Increasing connection with the community

    Increasing creativity and problem-solving skills

Active travel saves on petrol, parking, reduces pollution …. and more importantly helps save the planet.

Click the thumbnail below for a quick 5 minute outdoor workout with Team GB sprinter Aidan Syers another of our sports scientists....enjoy safe, effective and expert advice for you to do in your back garden, the park or anywhere outside:

and another quick workout from Aidan:

Do you wish to add some variety into your workout? Here's a series of short upper body workouts with Ben..outdoors or inside and if you want to know where to get the resistance bands please email henry@7futures.com. Resistance bands are incredibly versatile and allow you to build over a 100 different exercises all for under £15 and can be taken with you anywhere you walk or travel.

Click the button below to view: