Are you someone who likes being outside? Maybe you’re tired of being indoors for everything, like work, the gym, and staying in for the evenings. Or maybe you’re trying to save a little money by ditching your gym membership for the summer. Why not get a workout in the park?

At The Keys To Fitness, we simplify fitness for everyone and help heavier people who are ready to get fit and stay fit.

And in this article, we’ll discuss 3 great calisthenics exercises to try outside for your next workout, whether it’s indoors or outdoors.

Why A Workout in the Park During Summer Is a Game-Changer

Working out at the park (or outside) is great for your overall health and well-being. There are plenty of benefits to exercising outdoors that most people aren’t even aware of.

Free Vitamin D Supplement

First of all, being outdoors gives you a boost in Vitamin D. The sunlight we receive gives us a natural dose of Vitamin D, which is crucial for mood, metabolism, and hormonal balance. In fact, 4 out of 10 Americans are deficient in this vitamin, making it a big deal to go outside and touch some grass.

Mental Refresh & Energy Booster

Exposure to nature also reduces cortisol (the stress hormone) and improves mental clarity. Just 20 minutes of being out in nature has been shown to lower stress and improve your mood. This is part of why you hear so many good things about nature walks.

The combination of fresh air, sunlight, and movement also spikes your energy levels better than caffeine, especially in the morning. Another positive side effect is that getting the sunlight in the morning in your eyes (without sunglasses) helps set your circadian rhythm and helps you fall asleep at night.

Bonus Tip: Try having your morning coffee after your morning workout for the ultimate wake-up to start your day!

Freedom To Move & Outdoor Conditioning

Parks also offer enough space for creative, full-body workouts. In other words, you should have plenty of space for sprinting, crawling, carrying, and more! This is a big plus because you won’t be limited by gym equipment or floor space like at your local gym.

Also, training in warm weather will improve your heat tolerance, blood flow, and cardiovascular fitness. You will likely sweat more, so make sure to increase your salt and water intake to replenish the sodium and fluids lost from your workouts.

[RELATED: 5 Simple Ways to Get 150 Minutes of Cardio Every Week]

In need of a Printable Exercise Tracker Because You’re Struggling to Stay Consistent?

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[Get Your Free Tracker Now!]

Exercise #1 – Bulgarian Split Squats

Bulgarian split squats are a great compound movement for the lower body. This exercise targets the glutes, quads, hamstrings, and the core.

By squatting with one leg at a time, they’re great for building unilateral (one-sided) lower-body strength and balance. When it comes to improving balance, using one leg at a time forces your body to deeply engage your stabilizing muscles.

And like most other lower-body unilateral exercises, Bulgarian split squats are great for fixing leg strength imbalances.

Exercise #2 – Inverted Rows

Inverted rows are another great compound movement to add to your workout in the park. Rows target your lats, upper back, biceps, and rear delts. This movement is invaluable in a world where most people do most things either hunched over or with bad posture.

This movement helps balance out push-heavy workouts by hitting your pulling muscles in the back. Not only that, but rows help build upper-body thickness and grip strength.

And as I touched on earlier, rows are great for improving your posture and shoulder health by strengthening the muscles in your upper back.    

Exercise #3 – Planks With Shoulder Taps

Last, but not least, are planks with shoulder taps. This exercise targets the core (especially the obliques), chest, and shoulders.

You could do just planks, but the addition of the shoulder taps comes with more benefits. Planks with shoulder taps will build your core stability while challenging your shoulder and trunk control.

The ability to control your trunk comes from the constant testing of your anti-rotation muscles that this exercise puts you through. Having better control over your core and strengthening it is very important and impactful for real-world movement.

A bonus effect of this exercise is that it can be turned into a cardio exercise if you speed up the pacing of your taps.

Free Park Workout Routine

Quick Warm-Up (2–3 Minutes)

• Start with 30 seconds of jumping jacks to get your heart rate up.
• Next, do 15 seconds of arm circles forward and 15 seconds backward to warm up your shoulders.
• Finish with 10 bodyweight squats to loosen up your hips, knees, and ankles.

This short warm-up should prep your joints and muscles while getting your body ready to move.

Main Workout (15-20 Minutes)

Perform all sets of each exercise before moving on to the next. Rest for 30 to 60 seconds between sets.

Focus on control and proper form.

1. Bulgarian Split Squats

• 3 sets of 8 reps per leg
• Use a bench or park step to elevate your back foot. 
• Keep your chest upright, engage your core, and drive through your front heel.

These target your quads, glutes, and balance.

2. Inverted Rows

• 3 sets of 6 to 8 reps
• Find a low bar or rail (like on a park bench, swing set, or ladder).
• Keep your body in a straight line from head to heels.
• Pull your chest toward the bar and control the lowering phase.

This strengthens your back, arms, and grip.

3. Plank to Shoulder Taps

• 3 sets of 10 taps per side (20 total)
• Start in a push-up position. 
• While keeping your hips steady, lift one hand and tap the opposite shoulder, then alternate. 

Move slowly and with control to challenge your core and shoulder stability.

Quick Cooldown (2–3 Minutes)

• Stand and stretch one quad by pulling your foot to your glutes for 20 seconds per leg.
• Bend forward at the hips and reach for your toes to stretch the hamstrings for 30 seconds.
• Finish with three slow, deep breaths to help your body relax and reset. Inhale through your nose and exhale through your mouth. 

Key Takeaway: Take Your Fitness Routine Outside for Big Benefits

Working out in the park offers more than just a change of scenery; it’s a fantastic way to boost your health, save money, and get outside. Calisthenics exercises like Bulgarian split squats, inverted rows, and planks with shoulder taps are effective movements you can do anywhere, requiring minimal equipment while providing you with maximum results.

Key Takeaways:

• Bulgarian split squats help with balance, strength, and addressing leg imbalances.
  
• Inverted rows improve posture, upper-body strength, and grip.
  
• Planks with shoulder taps enhance core stability and shoulder control, offering a challenge for both strength and endurance.
  

These exercises can help you build a full-body workout while enjoying the benefits of fresh air and natural sunlight, which are crucial for your mood, energy levels, and overall health.

If you’re looking to add variety to your fitness routine and take advantage of the great outdoors, why not give this park workout a try? Whether you’re a beginner or seasoned fitness enthusiast, there’s always room to grow and improve in a new environment.

Have you tried working out in the park before? What are your favorite outdoor exercises? Let me know in the comments or share your thoughts! I encourage you to take action, head outside and apply these exercises next time you hit the park. Your body (and mind) will thank you!

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Men’s Health Awareness Month is here, but are you wondering how you should start taking care of your health?

In this article, we’ll go over 3 things every man should do to improve their health, why you should do these things, and how to do them.

The Point of Men’s Health Awareness Month

Many men tend to ignore health issues until their condition becomes severe. In addition to ignoring their health problem, men tend to have a higher risk of major diseases, with heart disease, cancer, and diabetes being the leading causes of death for men.

These two problems combined play a large part in why men usually don’t live as long as women. Not to mention that many men suffer in silence, struggling with their mental health. 

Because men tend not to seek help for their physical health, they are less likely to seek help for mental health issues as well like depression, anxiety, and suicide. And speaking of suicide, although men make up 50% of the population, nearly 80% of suicide cases are of men.

Men die on average 5 years earlier than women, largely due to preventable health issues. Despite this, men are still less likely to visit a doctor compared to women. Men’s Health Awareness Month (or Men’s Health Month) exists to close that gap by encouraging men to prioritize regular checkups, exercise, mental health, and lifestyle changes that can add years to their life — and life to their years.

Get a Health Checkup

As a man, you’ll want to start getting regular check-ups. It’s easy to lean into the old phrases you’ve heard a million times, like:

• I’ll get over it.
• I’ll walk it off.
• I’ll be fine.
• Man up!

Well, in this case, taking care of your health is how you Man Up. It’s the responsible thing to do to check in on your health and assess what you need to do in order to be the best version of yourself. Especially if you have people who depend on you. 

You take your car to the shop for its regular tune-up, right? Or at the very least, you make sure it gets its oil changed and tires rotated when it needs it. Our bodies are not that different. You need to keep on top of it to make sure its running at its best.

It goes without saying that you should see your doctor when you’re not feeling well or if you’re health isn’t in a great place. But even if you think that going to the doctor is a good idea, if you’re healthy, there’s no reason to go in for a physical, right? Not quite. 

You don’t have to go to the doctor only when you’re unhealthy. You go to the doctor’s office on a regular basis to make sure that you’re still healthy. This way, you can catch any underlying health issues before they become a big problem. 

It’s always a surprise when the guy at Jiffy Lube shows you how dirty your air filter is when you only went in for an oil change. This is why you get your physical done.

What to Do:

• Visit the doctor every six months to a year, or however frequently your doctor recommends.
• Test your blood work, blood pressure, and conduct cancer screenings.
• Check yourself monthly for testicular lumps and any other unusual changes in your body.

Why It’s Important:

• No health checkups = Hidden risks
• High blood pressure can silently damage your heart and arteries.
• Undetected high cholesterol increases your risk of heart disease and stroke.
• Skipping cancer screenings could mean finding it too late.
• Early detection can save your life, and it’s easier to treat problems before they get worse.

Staying active is one of the best things you can do for your body. Especially if you’re incorporating some sort of resistance training into your routine. A consistent combination of resistance training and cardio helps to build muscle, boost your metabolism, stabilize your hormones, and improve your heart health. 

Including activity in your life is one of the best ways to help prevent a lot of the health issues that men face.

Stay Active Every Week

How Physical Activity Helps Prevent Common Health Issues in Men

1. Reduces Heart Disease Risk
   • Lowers blood pressure and cholesterol.
   • Strengthens the heart and improves blood flow.
2. Prevents Type 2 Diabetes
   • Improves insulin sensitivity and blood sugar control.
   • Helps maintain a healthy weight.
3. Lowers Cancer Risk
   • Linked to a reduced risk of prostate, colon, and lung cancer.
   • Helps regulate hormones that can impact cancer growth.
4. Boosts Testosterone & Muscle Health
   • Strength training helps maintain muscle mass and healthy testosterone levels.
   • Prevents muscle loss (sarcopenia) as men age.
5. Improves Mental Health
   • Reduces symptoms of depression and anxiety.
   • Boosts mood and energy levels through endorphin release.
6. Supports Bone and Joint Health
   • Weight-bearing exercises improve bone density.
   • Reduces the risk of osteoporosis and joint pain.

Why You Should Care:

• Regular movement keeps you strong, energized, and able to do the things you love.
• No exercise = weak body, poor energy
• Muscle loss happens fast if you don’t use it.
• Weak muscles and joints increase the chance of injury.
• Poor heart health makes you tired and sluggish.

What to Do:

• Lift weights 2-3 times a week (focus on compound movements).
• Walk for 30 minutes a few times a week.
• Stretch daily to stay flexible and avoid injuries.
• Find a sport or physical activity you like and try to include it in your lifestyle.

[RELATED: 5 Simple Ways to Get 150 Minutes of Cardio Every Week]

Take Care of Your Mind

Most men share a similar mindset towards stress: suppress it and go about my day. It’s not a good idea to let stress build up unchecked. Stress is a silent killer, and it may not seem deadly on its own, but it quietly triggers bigger health problems over time.

Chronic stress increases cortisol (the stress hormone), which can:

• Raise Blood Pressure — Leading to heart disease and strokes.
• Weaken the Immune System — Making you more vulnerable to illness.
• Increase Inflammation — Which is linked to diabetes, heart disease, and cancer.
• Disrupt Sleep — Poor sleep worsens mental and physical health.
• Cause Unhealthy Habits — Stress eating, smoking, or alcohol use can add to your health risks.

It’s important to get a handle on the stress in your life. If left unchecked, it can bleed into other parts of your life and make them worse. Mental health is just as important as physical health.

Ignoring Mental Health = Burnout and Fatigue

What Can Go Wrong:

• Stress builds up, leading to anxiety, depression, or burnout.
• Poor sleep hurts your mood, focus, and physical recovery.
• Isolation or not addressing emotions can worsen mental health.

Why You Should Care:

• Mental well-being improves your confidence, motivation, and overall quality of life.
• Good mental health improves every other area of your life.
  

What to Do:

• Sleep 7-9 hours a night.
• Manage stress with meditation, journaling, or deep breathing.
• Add relaxing activities like walking or other fun things to do in your leisure time to relieve stress.
• Talk to someone like friends, family, or a therapist — don’t keep it bottled up.

[RELATED: How To Stop Stress From Destroying Your Fitness Progress]

Key Takeaway: Stop Surviving, Start Thriving

Men’s Health Awareness Month is a powerful reminder that taking care of yourself isn’t just about avoiding illness; it’s about thriving. By prioritizing regular health checkups, staying physically active, and managing stress, you can prevent many of the health issues that commonly cut men’s lives short.

Why does this matter? Because your health doesn’t just affect you, it impacts the people who care about you. Being proactive now can add years to your life and improve the quality of those years.

So, what’s one change you can start making today? Whether it’s scheduling a physical, going for a walk, or simply talking to someone about your stress, taking action now sets the tone for a healthier future.

Take the first step today, your future self will thank you.

In need of a Printable Exercise Tracker Because You’re Struggling to Stay Consistent?

Build better fitness habits with The Keys to Fitness: Weekly Habit Tracker! Download it for FREE and start tracking your progress today. Stay accountable, stay on track, and make fitness a lasting habit!

[Get Your Free Tracker Now!]

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Airplane exercise is the key to preventing stiffness, poor circulation, and even dangerous blood clots on long flights. 

Why You Need Long Flight Exercises

Ever stepped off a plane feeling sluggish or swollen? Sitting for hours can do this to you. Long periods of sitting can slow blood flow, increasing discomfort and potential health risks. But with a few simple in-seat and aisle exercises, you can boost circulation, stay comfortable, and arrive feeling refreshed—no special equipment needed!

Many people have experienced discomfort from sitting too long on a plane. Things like swollen feet, stiff joints, and a general feeling of sluggishness are all common symptoms of prolonged sitting. Sitting for long periods decreases circulation and without movement, blood flow slows down significantly, increasing the risk of deep vein thrombosis (DVT). And DVT is a serious health issue, just ask Victor Wembanyama.

DVT is where a blood clot forms in the deep veins, usually in the legs, due to prolonged inactivity. When you sit still for hours, the blood flow in your legs decreases, causing blood to pool in the veins, which can form a clot. The longer the flight and the less movement, the higher the risk of developing DVT. If the clot travels to the lungs, it can cause a pulmonary embolism, which can be fatal.

In this article, we’ll go over a few of the best simple, space-friendly movements to help keep you loose, get the blood pumping, and prevent deep vein thrombosis (DVT) while on an airplane.

How Movement Helps Circulation

Muscle contraction and blood flow: Muscle contractions are key to boosting circulation. Every time you move, whether it’s stretching, flexing, or walking, your muscles help pump blood back toward your heart. This helps with preventing the blood from pooling, which we discussed how dangerous that can be for you earlier.

Oxygen and nutrient delivery: Movement also promotes the flow of oxygen and nutrients throughout the body, ensuring your tissues stay nourished and preventing cramps or stiffness.

Flexibility and mobility: Movement improves joint mobility, reduces tension, and helps keep your body flexible and comfortable during long flights.

Every time you contract a muscle, you’re helping to push blood back toward your heart. This simple act of muscle movement is crucial for maintaining circulation and reducing the risk of swelling and discomfort.

Airplane Exercise 1: Seated Ankle Pumps (Boosts Circulation & Prevents Swelling)

One of the easiest exercises to do on an airplane is Seated Ankle Pumps. They will help keep your legs from swelling, and best of all, you don’t even have to get up!

How to do it:

• Sit with your feet flat on the floor.
• Lift your heels while keeping your toes on the ground.
• Lower heels, then lift toes.
• Repeat for 30-60 seconds every hour.

Video Tutorial: https://youtu.be/Ow8AQubtCCI

Think of this movement as if you had both of your feet on the gas and brake pedals of a car at the same time. All you’re doing is pressing both pedals, then releasing with both feet.

Why it works: This movement encourages blood flow in the legs, reducing DVT risk and swelling.

Tip: Try alternating between slow and fast reps to keep blood circulating.

Airplane Exercise 2: Seated Spinal Twist (Relieves Back Stiffness & Improves Posture)

Now, let’s work on posture and back stiffness. Spinal twists are a fantastic airplane exercise because they counteract hours of sitting and can help loosen up the lower back.

How to do it:

• Sit tall with both feet flat.
• Place your right hand on the outside of your left knee.
• Twist your torso gently to the left, holding for 5-10 seconds.
• Repeat on the other side.

Video Tutorial: https://youtu.be/HwAkRrqbXo8

Why it works: Spinal Twists loosen tight lower back muscles and realign your posture.

Tip: Keep your shoulders relaxed and don’t force the twist.

Airplane Exercise 3: Standing Calf Raises (Encourages Blood Flow & Reduces Leg Cramps)

Standing calf raises are an effective exercise for the airplane that keeps blood flowing in your lower legs. The only drawback is that you have to be up and out of your seat to do them, but this isn’t too big of a problem. If you don’t want to stand up and do calf raises in the aisle, head to the bathroom and knock them out in complete privacy.

How to do it:

• Stand near your seat or in the aisle (when safe).
• Rise onto your toes, lifting your heels off the ground.
• Hold for 1-2 seconds, then lower slowly.
• Repeat for 15-20 reps every few hours.

Why it works: Standing Calf Raises activate the calf muscles, reducing your leg cramps and stiffness.

Video Tutorial: https://youtu.be/Uyg2QR1WAq8

Tip: Try shifting weight slightly from side to side for extra engagement.

Bonus Airplane Exercise: Walking

In addition to seated exercises, you should also be walking because, as we noted earlier, sitting too long can slow circulation and increases the risk of deep vein thrombosis (DVT).

How Often Should You Walk on a Plane?

A good rule of thumb is to stand up and move at least once every hour during a long flight.

How much to walk:

• Short flights (under 4 hours): Stand up at least twice and walk for 1-2 minutes.
• Medium flights (4-8 hours): Walk for 2-3 minutes every 1-2 hours.
• Long-haul flights (8+ hours): Walk the aisle for 5 minutes every 1-2 hours.

[RELATED: The Truth About Cardio: How Much for Weight Loss?]

Pro Tips: If you’re too shy to walk around the plan, disguise your walks as trips to the bathroom. If the distance is too short because you’re right next to the bathroom, walk in place while you’re in there for a minute or two to get the old ticker pumper. If you’re stuck in a window seat, set a reminder to stretch your legs while seated and take an aisle walk when your rowmates get up.

Tips For The Introverts: Use The Bathroom

If you don’t want to stand out on the plane doing a bunch of exercises but still want to keep moving, use the bathroom. No, I don’t mean go and drop a deuce (unless you need to), get up and go to the bathroom to do all of these exercises. This way you can have a little more privacy to do what you need to do to keep moving and get your blood circulating throughout your body.

All of these stretches and exercises can be done inside of an airplane bathroom. Some toilets don’t come with a seat cover, so in those cases, lean your hand against the wall to do your ankle pumps. Do them with one foot at a time so you can fully lift your toes off the ground without losing your balance. The same goes for the spinal twists, just do it while standing in the bathroom and lightly twist your torso to loosen up your back. You can also walk in place for a minute or two while you’re in there to get your heart pumping and boost your step count for the day.

There are ways around drawing attention to yourself if you care about that, it’s understandable. Just don’t allow yourself to make excuses to not take care of yourself. On top of that, it looks completely normal to get up and go to the bathroom once every hour or two. You could schedule this as your mini workout every hour if you wanted to. Just don’t allow yourself to make an excuse to damage your health because you’re afraid of what others may think. It’s your responsibility to take care of yourself, and that’s all you’re doing.

Key Takeaway: Stay Comfortable and Prevent Discomfort with Simple Airplane Exercises

Long flights can leave you feeling stiff, swollen, and sluggish, but with a little effort, you can prevent these uncomfortable effects. Incorporating simple airplane exercises like ankle pumps, spinal twists, and calf raises will help improve circulation, reduce swelling, and keep your muscles from stiffening up during your flight.

Remember, moving every hour, even if just a little, is key to feeling more comfortable and arriving at your destination refreshed. So next time you’re on a long flight, take a few minutes to get up, stretch, and do some quick in-seat exercises to keep your body feeling its best.

Do you have a favorite airplane exercise or stretch you use while flying? Drop it in the comments below!

In need of a Printable Exercise Tracker Because You’re Struggling to Stay Consistent?

Build better fitness habits with The Keys to Fitness: Weekly Habit Tracker! Download it for FREE and start tracking your progress today. Stay accountable, stay on track, and make fitness a lasting habit!

[Get Your Free Tracker Now!]

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