Why not build an outdoor gym in your garden? Surya Iacono suggests

Exercising outside has positive effects on both physical and mental health. According to a 2013 study in Extreme Physiology and Medicine, working out in the fresh air has a host of benefits. These include people automatically pushing themselves harder, stress reduction, higher self-esteem and a faster recovery from fatigue. 

Creating a gym in your garden or yard is simpler and cheaper than you might think. Here are some tips for the perfect workout space: 

Depending on where you live, you will probably have to deal with rain at least some of the time. The space you create should be partly undercover so that you can use it whatever the weather. If you don’t have access to a garage or shed, then even a piece of tarpaulin hung in a judicious place can give adequate shelter. It’s also important to shield you from too much sun in hot weather. 

For weight training, your home gym needs to as level as possible. If you don’t have a flat enough area in your garden, take the time to properly level a section off. The ideal space is an area that has pavement and grass next to each other, as this gives you more exercise options. 

If you have covered your outdoor gym then ensure it’s high enough for you to do any exercise you choose, including overhead presses and star-jumps. There also needs to be enough space for cardio and HITT if you are planning to include these in your regime. Make sure there’s enough room to sprint, jog, run and do intervals to get your heart rate up. If you're into sports such as basketball, then you need to consider the size of the court and the height of the hoop, as well as the quality of the backboard and rim. Look for fiberglass backboards that are designed for a specific use and won’t corrode with the weather.

While you definitely don’t need to pay out for top line equipment, it’s a good idea to get some in for strength training. Kettlebells, sandbags, tires to flip, dumbbells and ropes are good options. 

Most of these are usually relatively inexpensive and can be used for different kinds of exercises. If you don’t want to have too much equipment crowding your outside space, then stick to resistance bands, which work well for stretches, HITT and mobility exercises. 

As long as you’ve set up your exercise space well, and you have the right kind of equipment, you can do the same exercises you would at a inside gym. Anything that includes free weights, bodyweight exercises or resistance bands can be performed easily. 

These could include squats, upright rowing, overhead presses with a resistance band, barbell deadlifts, lunges, butterfly presses and anything else you want to include. Finish with some outdoor yoga or Pilates to really take advantage of the fresh air and sunshine. And then just head inside to the comfort of your own shower to freshen up – much nicer than the gym!

Surya Iacono is a fitness and wellness expert and blogger based in London, UK. Surya's fitness blogs are aimed at keen gym-goers and exercise fans already well into their journey and looking for tips, tricks and ideas to take it to the next level.