As Spring continues, Dubai’s residents have a golden window of opportunity before the summer heat takes over. With mild temperatures, clear skies and a fresh breeze, this is the ideal time to take workouts outdoors and break free from the confines of indoor gyms. Whether you’re looking to boost endurance, build strength, or simply enjoy fresh air while staying active, outdoor fitness options have something to offer everyone.
Connector spoke with fitness trainers and nutritionists, who shared insights on the benefits of outdoor training, the best exercises to try, and how to fuel your body for maximum results.
Why Choose Outdoor Exercises?
You have probably thought of doing a morning run in your neighbourhood but decided against it due to a variety of reasons. One reason could be that indoor gyms offer a more controlled environment where you could get more visible results more quickly. However, outdoor exercises offer much more.
"While indoor gyms offer controlled environments, outdoor workouts come with added benefits that can significantly enhance physical and mental well-being. One crucial benefit that I've noticed is that outdoor exercises can improve our mood significantly and reduce stress. Even doing morning yoga outdoors has great benefits", says Rose Joseph, a nutritionist and personal trainer at High-Level Ladies Fitness Centre in Sharjah. Exposure to natural sunlight boosts vitamin D levels, which is linked to improved mood and reduced stress. Training outdoors can also help alleviate anxiety levels and improve focus.
"Another key benefit is that running, cycling and bodyweight workouts done outdoors help improve lung capacity and heart health while offering a higher calorie burn compared to treadmills and stationary bikes", adds Rose Joseph from Highl-Level Ladies Fitness Centre. Also, changing scenery, breaths of fresh air and the mental engagement of outdoor workouts make exercising feel less monotonous and more exciting.
When And Where To Do It
Dubai offers stunning parks, beaches and designated running and cycling tracks, which provide an ideal backdrop for outdoor workouts. Most outdoor exercises are best done before 8am or after 5pm, when the temperature is cooler and the risk of dehydration is lower. It is also necessary to keep track of daily weather and avoid outdoor exercises especially if humidity levels are too high or if heat is at its peak.
Here are some of the best options to consider for outdoor workouts:
-
Running and jogging: Dubai is home to some of great running tracks, making it a go-to outdoor activity for both beginners and experienced runners. The optimal timing for running is early morning or evenings. Dubai offers some of the best places to run and jog, including Dubai Marina Walk, Al Ittihad Park, Jumeirah Corniche and many more.
-
Cycling: If you love cycling, Dubai’s dedicated cycling tracks offer a fantastic way to build endurance, improve cardiovascular health, and explore the city’s landscapes. Some of the best cycling tracks in Dubai include Al Qudra Cycling Track, Nad Al Sheba Cycle Park and Jumeirah Beach Road Cycling Path, among others.
- Beach workouts and bodyweight training: For a full-body workout, try high intensity interval training (HIIT), callisthenics or resistance training on the beach. Some beaches in Dubai, like Kite Beach, are equipped with pull-up bars, parallel bars, and open space for HIIT workouts. You can also try quick 20-minute workout routines in beaches. Sand adds extra resistance, engaging muscles more intensely while being gentle on joints.
Some Tips For Your Outdoor Workouts
According to Rose Joseph from High-Level Ladies Fitness Centre, "Outdoor exercises in warm weather require proper hydration and nutrition to maintain performance and prevent heat exhaustion". Here’s what she recommends:
-
Drink enough water: Aim for at least 2 to 3 litres of water daily and increase intake before, during and after workouts.
-
Electrolyte balance: When sweating excessively, replace lost sodium, potassium, and magnesium with coconut water or electrolyte drinks.
-
Pre-workout nutrition: Opt for easily digestible carbs like bananas, oats, or dates 30 to 45 minutes before exercise for sustained energy.
-
Post-workout recovery: Replenish muscles with protein including lean chicken, fish, eggs or plant-based sources and complex carbs.
It is also important to wear proper clothing for outdoor workouts. "Wear something comfortable that allows for free movement, and if possible, choose lightweight, moisture-absorbing fabrics to prevent skin irritation and excessive sweating. Taking proper care of your skin before and after workouts is equally important", Rose Joseph from High-Level Ladies Fitness Centre says.
According to Deepak S, a nutrition and fitness coach associated with Troop HQ, "If you are new to outdoor workouts, it is important to start slow. Most people think they have to be able to run a 5k to start outdoor activities. It’s important to know where your current fitness state is and work up very slowly from there to avoid injuries or burn out. This way it’s a lot easier to scale up and stick to the process longer. Also, diving straight into the activity without adequate warm up is a recipe for injuries. Start with basic warm ups that support the activity to help you get primed for the activity you choose to do".
So, gradually increase you workout intensity and duration and if you feel dizzy or fatigued, take breaks and hydrate. Also try different workouts each week to mix things up and stay motivated while challenging different muscle groups.
Also, working out with a partner or a group makes outdoor exercises much more fun and helps with maintaining accountability and monitoring. Deepak S from Troop HQ says, "Finding a social group will help you connect with like minded people and get over the inertia to get started. There are many running clubs and cycling groups that are more than welcome to take more members. For people who are new to outdoor stuff and are not confident, a community is going to be of huge help".
Embrace The Outdoors
With the ideal spring weather in motion, there’s no better time to embrace outdoor fitness in Dubai. Whether you prefer running, cycling, HIIT, beach workouts or water sports, you can cultivate sustainable habits of exercising outdoors while enjoying the city’s best spaces. Just remember to stay hydrated, fuel your body properly, and protect your skin while working out under the sun.
So lace up your sneakers, grab your water bottle, and take your workouts outside before summer intensifies!