The Bike, Ruck, Disc Workout

Good Morning, my friends! I hope everyone had a great week last week. To kick off a new week on the positive, this is the Workout of the Week. The post this week will talk about some of the benefits of being outdoors. It will also talk about my favorite outdoor activities, and how those activities benefit me and will include my workout schedule for this week. This is The Bike, Ruck, Disc Workout.

Side-Note for LinkedIn Followers

My WordPress and LinkedIn were disconnected last week and the post did not go up on LinkedIn. For those of you who missed last week’s post – check out The Be The Hero Workout here. The problem should be fixed this week!

Spending Time Outdoors

Spending time outdoors is something I have enjoyed my entire life. It helps me stay grounded. This is a beautiful world we live in. Even in a metropolitan area like Minneapolis, where I live, there are plenty of ways to enjoy nature. Being outdoors is like medicine. Science has shown that there can be many benefits for people to gain from spending time outdoors.

What Does Science Say?

An article from Healthline.com, written by Emily Swaim, which sites many other Scientific studies, indicates eight benefits of being outdoors. Those benefits include better breathing, healthier sleep patterns, reduced depression, better immune system function, and improved emotional health, among others.

An article found on the American Psychological Association’s website titled Nurtured by Nature, written by Kristen Weir, sites many studies that support a Human’s need to be in nature. Among other things, this article talks about the biophilia hypothesis. A basic idea of the hypothesis is that because people evolved in nature, we have a want and need to connect back to things in nature and benefit from those connections to nature. This article goes further to link many studies that talk about the mental and cognitive benefits of being outdoors.

Get Some Sun

Science has studied the benefits of being in the sun. An article published on Medical News Today, written by Danielle Dresden, states that getting sun is super-important for mental and physical health. Getting sunlight is critical for the following:

• The body’s production of Vitamin D
• Bone health
• Lowering blood pressure
• Immune system function
• Mood regulation and happiness

My Favorite Outdoor Activities

My favorite outdoor activities are Disc Golf, Mountain Bike riding, and Rucking.

Disc Golf

Disc Golf is a great sport. The scoring idea is the same as regular golf, but players throw discs, instead of hitting golf balls with clubs. The game provides mental challenges and physical exercise. Combining those two things with the benefits of being outside are the reasons I call Disc Golf my “Zen Sport”. Disc golf is much less expensive to get started in than other outdoor hobbies, like regular golf. The game gives me time to de-stress, has helped my confidence in other stressful life situations, is a mood booster, and it helps me focus better in everyday life. The Minneapolis area has countless Disc Golf courses and most are free or inexpensive to play ($5-$7 per round if pay-to-play).

Mountain Biking

Riding my mountain bike is another one of my favorite outdoor activities. Mountain biking is a great cardio workout. Riding a bike gives me a feeling of freedom unlike anything else. Single-track trails are my favorite because they combine some elements of risk and mental stimulation. While Minnesota doesn’t have much for mountains, the Minneapolis area has some awesome single-track and paved biking trail systems. I do not have to go far to get to a great bike trail that is filled with nature.

Rucking

Rucking is basically walking at a brisk pace with a weighted backpack on. On days when I am not on the bike or playing disc golf, I try to get out for a ruck. I often use the same trails I ride the bike on. I use my disc golf bag and throw some added weight in. Rucking is a lower impact exercise than running and is easier on the knees and ankles. Studies show rucking is a good way to build leg and back strength. Rucking allows me to slow down, look at nature, and even encounter some animals. While rucking I have seen deer, turkeys, bald eagles, mink, coyotes, owls, giant woodpeckers, and lots of other animals. I have also experienced some of the most amazing sunsets you could ever see!

Workout Schedule

Monday, Wednesday, and Friday I will be riding my spin bike in the morning.

Tuesday, Thursday, and Saturday I will be doing my three rounds of shadowing boxing into one round of heavy sandbag Tabata intervals routine.

I will be doing yoga and fifteen minutes of meditation every morning.

Aaaand, (weather permitting) I will be either playing some Disc Golf, going for a mountain bike ride, or going out for a Ruck every day after work and on the weekend.

Wrap it up Dude!

Alright, there you have it, my friends. Thank you so much for reading! Thanks to the cited article writers and website for their awesome work. This has been the Bike, Ruck, Disc Workout. Check back next week for an all-new post. Until then, be the hero or heroine in your story!