No more excuses: these outdoor sports are also nice in winter

And it also saves you a subscription to the gym.

To run

A buyer, but a very good one. A round in the open air at a brisk pace is one of the best ways to burn off some calories: someone weighing 70 kilos can quickly burn 850 calories per hour. If you also take the dog with you while running, you immediately kill two birds with one stone.

Yoga

Yoga not a sport? We can assure you: that downward dog will give you muscle pain in the long run. All you need is a soft surface (in the park for example), windproof clothing and a video in which someone demonstrates the exercises correctly. Unless you want to walk with a sprained back for the rest of the week. Oh, and these handy yoga gear will help too.

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speedminton

Faster than badminton, easier than tennis and squash. The goal is simple: who the speeder (a kind of shuttle but heavier) in the opponent’s box, scores a point. Can be played on any surface, so also ideal on the beach or in the park.

boot camp

Rain or shine: boot camps always take place outside. The exercises are tough, but the best way to improve your condition and (muscle) strength. And because you do it in a group, it’s fun too.

Bicycles

It is always wonderful to get on a bike. Make sure to wear a good pair of gloves, otherwise your fingers will be stuck in ‘steering position’ after a few minutes. And despite the fact that we wrote this list of cycling route tips in the summer, they can also be done in the autumn.

Wait a minute, before you pull out your sportswear like a jekko, a few more tips:

• Protect your throat, because cold air is faster on your airways.
• Do a good warm-up. Always important, but just a little extra in winter. Your muscles are colder and stiffer and the blood flow to your muscles is less. This makes you more susceptible to injuries.
• But don’t forget the cool-down. Your muscles cool down faster in winter, so that not all waste products are removed in time.
• Keep drinking, because despite the cold, your body does need extra fluids. In principle, it is sufficient to drink after feeling thirsty: you do not have to throw back an extra glass.

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