Bryce Canyon National Park in Utah is the smallest of the Big 5 parks, but it shouldn’t be overlooked. Made of orange rocks and hoodoos, it is spectacular and unique, with hikes for all abilities. I took my kids (ages 1, 7, 8, 12, and 16) there and we all loved the views and the trek. Queen’s Garden to Navajo Loop is a good choice for a Bryce Canyon family hike.
Family hike—Queen’s Garden
We headed to Queen’s Garden trail after hitting the park in the early morning, before the gates officially open. The parking lot at Sunrise Point had plenty of spots and it was a short walk the trail head. I did the hike carrying a baby in a backpack, and everyone else was carrying lots of water.
This portion of the hike was downhill, into the canyon, past hoodoos and a few trees. The slope isn’t too steep thanks to switchbacks. Queen’s Garden has some pretty hoodoo shapes, and there is one that’s supposed to look like a statue of Queen Victoria. (I could not see it. You should look at pics before going to help you find her silhouette.) The end of the trail leads to other trails—you can go deeper into the canyon on Peek-a-Boo, head toward Navajo Loop, or come back out the way you came.
Different times of day will yield different shadows and angles on the hoodoos.
Navajo Loop—Wall Street
I thought my 7 year-old was going to poop out halfway through the hike. Then we overheard people talking about earning a prize for taking selfies with benchmark medallions throughout the park. He was suddenly very interested in continuing, so when we finished Queen’s Garden we decided to come up the Navajo Trail.
Carrying a 20-lb kid in a hiking backpack made the “moderate” hike a little more challenging, but it was doable. I was more afraid of having to carry a 7 year-old out (or having to leave him there!)
In warmer months you can take two different paths up Navajo. It is a loop trail on its own, but if you are coming from Queen’s Garden you will have to choose one side for the ascent up the amphitheater. There is a right-sided trail with notable formations, including Thor’s Hammer. The trail on your left goes up a slot-style narrow spot called Wall Street. We chose to go up the Wall Street side and it was worth the steep climb.
The narrow portion is spectacular, with fir trees growing from the ground, stretching up toward the canyon opening.
The ascent is filled with many switchbacks. And tourists stopping in front of you to take a thousand pictures. These pauses won’t make you mad if you are trying to catch your breath anyway, since it can be intense, especially if it’s hot.
Despite all the crowds, I only saw one other baby in a front pack. And not too many little kids. Preschool kids might get tired on this hike, and you do not want to carry a kid without a pack due to the incline. There are also some steep areas that could be a hazard for kids who can’t stay focused on the trail.
Once you’ve made it up Wall Street you can take the Rim Trail from Sunset Point back to Sunrise Point. The total length is just under 3 miles and will take you a couple of hours.
My son ended up earning his “prize” for hiking the hoodoos, but the real rewards were the views and the memories! This is a beautiful hike that we all would love to do again. The best time to visit is May through October.
Queen’s Garden/Navajo Loop Tips:
Go early in the day to avoid the heaviest crowds and the hottest time of day
Look at a map or guide of the must-see points before hitting the trail
Use the restroom before you hike. If crowds are out there’s little privacy for trail peeing due to sparse vegetation and tight paths.
Although this hike isn’t terribly long, give yourself ample time for stopping to admire the beauty and to take pictures
If you want a shorter hike, you can do Queen’s Garden as an out-and-back, or do both sides of Navajo Loop on its own
The Navajo portion is steeper. Some people say to start with this and end with Queen’s Garden for less intense switch backs at the end. We chose to end with Navajo for the cool shade on ascent. Apparently the Navajo switchbacks are more dangerous to hike down.
Queen’s Garden and Navajo Loop are great choices for a Bryce Canyon family hike that’s fun for everyone. If you take toddlers or preschool kids make sure to have a plan for corralling them on steep areas, and be prepared to carry them!
Second to New Years, the start of fall seems like the best time to make changes. Autumn is the beginning of my family’s fiscal year of sorts. Each advancing grade in school is a milestone crossed for the kids, with new routines to go along. There is back-to-school madness, a need for a warmer wardrobe, cooler temps, and evolving priorities. Like the eventual shift in the color of the leaves, we morph into fall people who do fall things.
One thing everyone should be doing is staying active. Adding fall exercise ideas into those new routines can ensure that movement continues, through the busyness of work and school, and into the holidays. Just because the weather is getting colder doesn’t mean you can’t exercise, and in fact it may be easier to do it now than in summer. Autumn is primo time to enjoy the outdoors. The cool air in the morning is divine, and no matter if it’s sunny, misty, raining, or even snowing, there is a richness to the world that I don’t want to miss by staying in. You can fit movement into your everyday, like walking the kids to school or biking to work, or make it the centerpiece of your weekend, in a long hike or excursion.
Going on a neighborhood run in fall is like sleeping with the same old partner, only they’re wearing a jazzy wig. It feels like you are doing something for the first time because everything looks different, more vibrant…and maybe orange, if you are into that.
Fall color
I can’t get enough of the color bursts of leaves. If I’m running, walking, hiking, or biking I am always enchanted by the change of scenery in the same places I’ve been to all year. This season is made for targeted walks to see your favorite trees, or a forest filled with crayon colors.
There is a kick-ass bridge a few towns over with gorgeous leaves to see. It is a great place to do an afternoon walk as the ground gets deeper with nature’s confetti. I also want to check out the Hoyt Arboretum and try a hike with the kids, to see a few certain species of trees that are especially brilliant. Whether or not it follows the purist’s version, I like to combine a little exercise with my tree bathing.
The camera cannot do justice to this favorite tree, in my own backyard, that becomes a rainbow in fall. It has leaves in red, purple, orange, yellow, and green at once. Neighbors from across the way have gushed when they realize this tree is in my backyard, since they can see the colors from their windows and love it every time it changes. I think it’s an ash tree.
Put your yard and summer to bed
Speaking of leaves: raking these yourself can be an intense but rewarding practice. The leaves from the rainbow tree eventually must fall, but make great mulch for garden boxes and flower beds. I always work up a sweat and my kids have a blast jumping into the leaf piles.
Sometimes it takes me awhile, but eventually I do find the motivation to put my garden to bed. Doing yard or garden cleanup, pruning, mowing, and mulching are good workouts and make you feel like you are being productive. Putting away the kiddy pool, outdoor chairs, and other warm weather paraphernalia is bittersweet: I already miss the long, sunny days, but I’m also looking forward to snuggling into the fall.
Harvest, Halloween, and Thanksgiving fun
The family tradition of going to the pumpkin patch sets us up for a day of walking outside, usually when a blue-skied sunny day hits. We have many options for picking pumpkins PLUS hayrides, hay mazes, pumpkin shooting, and other crazy pumpkin antics. Carrying your own pumpkin across the uneven ground of a pumpkin patch is quite the workout.
There are also huge corn mazes, like this one at The Pumpkin Patch on Sauvie Island. Getting lost isn’t all bad, since the more you suck at mazes the longer the walk you get. So feel good about it.
Halloween has trick-or-treating, of course. But there are other ways to get a walk or run done. Try a haunted house or a costume run, such as Run Like Hell . You can even combine runner’s diarrhea with a fright-induced bowel release during a haunted corn maze or zombie run. I found 3 zombie runs this year near me—I like the idea of running as a zombie, but I don’t think I’d be fast enough to scare anyone!
Thanksgiving time has its own races, like the Turkey Trot, or the vegan-friendly Tofurkey Trot (no relation to the aforementioned “trots”).
Some families I know have a football Thanksgiving tradition. Watching TV games are fun and everything, but playing for real, with your family in the mud, is more entertaining. If you aren’t down to get dirty you can always toss the pigskin around in the alleyway, or in the cul-de-sac like we do!
Sporting events
Attending sporting events in the fall is an opportunity for fitness, even if you aren’t the one taking tackles. We attend various college, high school, middle school, and elementary games, depending on which kid is playing what and how our schedule is. It’s a chance to be outside, and sitting in the stands isn’t the only thing you can do. I try to offset sitting time with active time, and little pockets of waiting can be used for exercise.
When we watch Ducks football we have to park quite a long way from Autzen Stadium, which is fine because the trek is always interesting for people-watching.
One autumn I had 4 kids playing football for the season. That required a lot of practices, jamborees, and games. I’ve walked the track at various schools in the region before games and after (and sometimes during, to calm a fussy baby). I also run the perimeter of the school during practices, and once in awhile I will do a stairs workout on the bleachers.
It’s easy to fit in 45 min hour of walking as I wait for weigh-ins at my 13 year-old’s game. Add in half time and I’ve got a full hour.
For those who want to be on the other side of the game, there are leagues for adult soccer, dodgeball, and other things with balls. I observed a big community soccer game at the turf field nearby this morning. People of all ages were out there sweating together, and they looked like they were having fun. Get out and grab some balls, people! It’s fall!
I caught this sign at our Varsity away game on Friday night. They get serious about their balls. Enter at your own risk, for sure.
Whether or not you are getting scared, carrying a pumpkin, having diarrhea, or grabbing some balls at the game, there are endless reasons to enjoy yourself while getting a little exercise in. Activity can be a side dish to your day or the main course, but the important thing is that it happens at all. Let the colors of fall move you while you move, until the exciting wig of autumn must come off, and everything goes back to normal again.
Slot canyons are fun for almost anyone. If you have kids of various abilities and ages, the right place is important so that everyone can stay sane during a hike. Willis Creek, just outside Kodachrome State Park in southern Utah, is a great choice. This hike is within the Grand Staircase-Escalante National Monument. The Hubs and I enjoyed this lovely slot canyon with 5 of our kids, ranging in age from 18 months to 16 years. There was something in it for everyone.
Hiking Willis Creek with kids and a toddler
The pros:
• This is an easy hike with an even grade and quick access to the slot. We hiked just past the narrows and turned back (about 3 miles round trip). You can make it longer or shorter as you wish. Others who did the whole 4+ miles out and back said the narrows are the best part.
• Beautiful, sculpted canyon walls with thin strata start close to the trailhead and increase in height as you go. Colors change with the light. Wonderful photos are almost guaranteed.
• Shade within the slots provides a bit of relief on hot days
• A cool little creek runs throughout the narrows that you can jump over (a million times)
• Easy rock scrambling (which is optional) and a small waterfall are accessibly fun. The canyon walls get close together, within a few feet apart, but easily accommodate baby carriers or backpacks.
• Unlike many popular hikes nearby, this one is uncrowded and free of charge
The cons:
• Depending on the condition of the dirt road, driving to the trailhead can be tricky (especially for smaller cars). Deep sand, steep grades, washboarding, and tight curves along cliff sides can be nerve-wracking. The road may be impassable if rain has fallen.
• There are rattle snakes here, just like most places in the region
• Your feet will probably get wet, as some spots on the trail are the width of the creek’s path
• This remote location is not near services, ready-to-drink water, or toilets. Don’t even think about cell service.
• Slot canyons can fill during flash floods. Be aware of the weather, since water can rush in quickly and deeply. Check with the Grand Staircase-Escalante visitor center in Cannonville if you need assistance with determining safety.
A hike for everyone
The baby/toddler
I carried my big ol’ baby (18 months old) in a front pack most of the time. I have a hiking backpack but wanted to change it up after my shoulders got sore over days of use. He was content most of the time looking at the rocks and cliffs, listening for water, and being carried around. (How lazy can babies be?) Part of the way through we gave him a stick to carry, which kept him occupied, even as he poked people in the face with it.
We gave him a chance to get out of the pack a couple of times. He was very interested in toddling around and touching the creek. I stopped to feed him in the shade while sitting on a rock and everything went pretty smoothly. The rocks provide natural benches, and the canyon walls are like beautiful baby gates on 2 sides.
There is a cool little waterfall that you have to walk around. The left side of the trail takes you on rocks along the top. The right side of the trail takes you down on an easy path to the bottom.
The younger kids
The 7-year-old had some whiny moments, but overall he enjoyed the hike. He and my 8-year-old daughter loved seeing lizards and birds and were awed by their first slot canyon experience. There were a few chances to do some minor rock scrambling on the side, which was fun, especially at the waterfall and within the slots.
We did have to take a few stops for water and snacks, since we were just near lunch time and due for a meal. By the end no one wanted to carry their water bottles or packs, and The Hubs ended up carrying it all, which is only fair since I had to schlep the baby.
There are chances to climb on rocks, but you don’t have to in order to get through the slot canyon.
The older kids
The 12-year-old liked the (tiny) element of danger in climbing up on top of rocks and looking down. He was usually the first walking ahead, checking things out. He did not like the spooky rattlesnake that hissed and shook its tail at him. (Itty bitty lizard darts across path and scares boy. Boy falls and screams. High-pitched wail scares rattlesnake. Boy gets really quiet for the rest of the hike.)
My 16-year-old isn’t that into hiking, but there were ample photo ops and plenty to look at. (No cell service can be a good thing once in awhile.) He didn’t have much to complain about, which means he didn’t hate it and maybe enjoyed it?
Me: Did you like the hike?
Him: 🤷🏽♂️
Me: What was your favorite part?
Him: 🤷🏽♂️
The parents
This trail was easy to watch the kids on. It wasn’t too crowded and there weren’t many places that were scary with steep trail edges. If the baby was out of the pack for longer, to wander in the wider areas, it might have gotten stressful.
I wore hiking boots and started out trying to avoid getting my feet wet by jumping over the creek and balancing on rocks. By the end of the hike I had given up and just walked though the water, which was only 1-2” deep. Both boots were soaked by the end.
The dr-dr-drive down from the hike was better-r-r-r than the drive up, but washboarding on the road made it a little slow.
Honestly, the drive up was the hardest part. Our tires spun out in the uphill sand before we turned on the 4 wheel drive. Although the hike isn’t super long, you must factor time for the drive into your itinerary. We were staying in Cannonville, the closest town to the trailhead. It’s only a 6-mile drive along the dirt road, but it took us between 30-40 minutes, even with an SUV, especially because of washboarding on the flat spots.
The Hubs and I had a great time viewing the high golden walls, watching the kids have fun, and taking pictures. I’d do this hike again, but would probably go earlier in the day next time if it’s summer. I had heard the shade makes it a good choice for a hot day, but it was still very sweaty by the end (we got finished a little after noon). We were kinda done after a couple of hours in the upper 90s heat, and didn’t feel like doing anymore walking carrying all the stuff (or kids). We had planned to see Kodachrome State Park afterwards, but didn’t have the oomph.
Willis Creek is simply gorge-ous (pun intended). It looks different when you go in versus when you walk out—the colors can be golden, black, orange, or gray depending on the light. The shapes also shift as the shadows lengthen. I think this canyon can offer many versions of its beauty.
In this version of beauty there is a part of the rock that looks kind of like a hairy butt. Like I said, gorgeous.
Tips for hiking Willis Creek with kids
Bring lots of water and something to snack on
Letting toddlers and preschoolers explore in the narrows section is the easiest and safest, in contrast to the more open areas
Warn kids to watch out for snakes under rocky overhangs
Consider an umbrella or parasol for shade between sections of narrows. This works for babies or toddlers in a front pack or backpack, or small kids walking on their own.
Your feet will get wet, so make sure to bring a second pair of shoes if you have plans afterward, or use water sandals.
Use the right-sided trail when you hear the waterfall after the first section of narrows–if you want to avoid the high rocks on the left
There are 3 sections of narrows. If you want to turn around after the best scenery, do so when you see a dry creek canyon cross Willis Creek, with a dead-end to the left.
Don’t miss the first waterfall (like we did) at the very beginning, close to the road near the parking lot. You can scramble down to it, or you can walk up the creek bed once the trail meets the water. When approaching the trailhead the little falls are on the right.
There are no bathrooms, so find places to “go” judiciously. You may see worse from the horses that travel through.
Be prepared for your butt to tighten on the drive up Skutumpah Road—4-wheel drive isn’t mandatory, but I personally would not make the drive in a small car. Most sources claim the road is almost always smooth in the dry season. It totally wasn’t on the day I went in early summer. Again, chat with the visitor center experts if you want help determining if your vehicle and the conditions will allow for safety.
I hope you will take a chance on Willis Creek like we did. It’s a little off the beaten path, but if you are looking for an easy, family-friendly slot canyon, this one’s a winner!
Little lizards are probably working with rattle snakes to scare you into falling. Be careful of these A-holes. They cannot be trusted.
Summer is like a battery for charging the rest of your exercise year. The long days and ample sunshine make spending time outside a no-brainer, and you get more out of your waking hours. The motivation and habits that come from the action of summer can be stretched into the months that follow.
Benefits
No matter your activity of choice, the summer has a lot to offer.
Accessibility. Areas that were covered in snow or mud during the winter and spring might now be available. Trails, parks, outdoor pools, and natural areas are open for business.
Togetherness. An upswing in community events bring people together to move and enjoy the weather. People are taking vacations from work, and the kids are out of school.
Long days of productivity. There is literally more time (in daylight, that is) to exercise. Everyone seems to be outside and getting things done. And you should too.
Freedom of movement. Wearing less clothing makes it easier to exercise and sweat with abandon.
Summer workarounds
With the bounty of daylight comes higher temperatures, which can make exercise seem harder. I have been caught more than once trespassing into someone’s yard to feel the spray from a sprinkler during a run. In order to avoid over-heating, you can incorporate these workarounds:
Timing your activity for earlier or later in the day, when temps are cooler
Seeing the sun rise or set is like magic, and it can be experienced twice a day! Find a viewpoint that inspires you and trek there. You can pack a breakfast, dinner, or a fancy box of wine and make a picnic.
This hike in the Elkhorn Mountains of Eastern Oregon was just after sunrise. The sun was there, but not yet scalding us. The silence was amazing. It felt a little too early for boxed wine, however.
Walking near water
The temperature-controlling effects of water makes some locations less hot in summer. Find areas to walk near rivers, lakes, streams, wetlands, or the ocean. You will be blessed with cooler air, and possibly wind.
Here I am on a sunset walk with my son in San Diego. This walk combined the cooling effect of the water, the breeze, and the sunset.
Made in the shade
When the heat of summer hits I find it most comfortable to run in the morning under the shade of trees. Finding nearby forest is easy in the Pacific Northwest. If your area is less abundant, try to find neighborhoods or roads lined with mature trees, tall buildings, or fences. If you strategize based on the position of the sun you can plan a run that is mostly shaded.
Don’t be embarrassed to use a parasol. I pack a small light-colored umbrella with me that can be used rain or shine on long walks or hikes. It has come in very handy when hiking with a sleeping baby in a backpack.
Water fun
If being near water helps you cool down, being IN water is even better! Swimming and other water sports are made for summer. Whether you are swimming laps at the pool, canoeing on the lake, or surfing at the coast, water workouts can be whole-body experiences that use muscles you’ve never heard of. There are lots of ways to enjoy the water:
Most parks and rec departments have public swimming pool sessions for a nominal fee. Some high school pools are open to the public during summer. Don’t forget your apartment or HOA pools, or those at the gym you might belong to. Even doggy paddling burns mega calories. Be nice to friends and enemies alike—it won’t matter which they are if they have a pool to share.
Kayaking, paddle boarding, and canoeing are good ways to get “rower’s arms”, and are available for all abilities. Here in Portland there are classes on the Willamette River. I love tagging along with friends who own kayaks, to paddle amongst the lily pads of Mt. Hood’s Trillium Lake.
Doing activities near the water gives you the option to get in and take a dip to cool off. One of my favorite things is a challenging run or hike that ends in a crisp deluge. In my younger years I spent many hot afternoons ambling up rock cliffs to jump off into the cold river.
Here is a much tamer scene from a waterfall hike in the Columbia River Gorge. The spray felt invigorating in the heat of July
Move to eat
Humans are social eaters who survived on hunting and gathering until the recent past. We still get satisfaction from participating in the work it takes to get fed, and food is instinctively bound to exercise. When you are trying to live a healthy lifestyle it may sound counter-intuitive to link exercise with eating, but our existence once depended on it. We feel satisfied when we put effort into finding and creating our meals, and then sharing them with others. Summer brings harvest and communal food activities. It is the perfect time to use our strength to provide for ourselves and our loved ones in the most basic ways.
Food gathering
Oregon strawberries are the bomb-diggity, whether you grow, pick, or buy them at a local market. The tastier varieties are fragile, and don’t store or transport well, so they usually aren’t found on grocery store shelves. They are worth walking, stooping, and bending over for!
I have spent many meditative hours in the fields picking blueberries. It was once my job, since my small hands and impoverished life made it a perfect match. Nowadays I can say food gathering is a choice—and that I love selecting fresh peaches, berries, or apples to take home to my family. The repetitive motions involved can clear your head and give your muscles a challenge.
If you are lucky enough to have your own garden space, you can do this steps from your door. Tending your garden is physical and brings you the freshest, most nutritious food you can find.
Farmers markets
The parking situation always sucks at our local farmers markets, but that’s ok. I park away from the crazy zone and enjoy the walk, or I amble all the way there from my house (3-4 miles to the nearest one). Bringing a wagon, stroller, or backpack keeps the food and wares from getting withered or melted on the way back.
While at the market, my family and I enjoy strolling booth to booth and listening to live music. We always run into people we know. It is a familiar and comfortable place, and the food is top-quality, local, and inspiring. Some of our nearby markets also have water fountains for the kids to cool off in.
Destination tastings
Every place has its “best of” regional foods that you can incorporate into an active day of movement and experiences. A quick internet search can give you a map of places you want to sample, and you can make a day of walking to them.
My own Portland area boasts so many ways to do destination eating. From food carts to food tours, there are endless excuses to eat incredible things outdoors (as if you needed one). Brewery and wine tours attract people from everywhere, and are opportunities to walk and socialize, along with tasting the latest offerings. There are hiking and biking excursions with a vineyard focus. Some people like to burn off their beer calories with a brew cycle tour. It might be a great way to entertain out-of-town summer house guests (or piss them off, depending).
Attend a race or community event
Summer is peak season for sports and fitness events. There are races, friendly competitions, and fitness camps. To find an activity of interest near you, try a site like active.com, which lets you search for upcoming events in your area. My city holds open track meets on Wednesdays during July and August for anyone who over 5 years old who wants to join.
The most recent race we participated in was this Terrain Racing event, which had mud and obstacles. I had to skip a couple of really hard tasks. My 7 and 8 year-old kids pretty much rocked it.
Festivals and community gatherings are also in full swing. Many of these events have a run, walk, or other fitness competition scheduled in conjunction with the celebration, but sometimes it is enough to walk all day enjoying the fun of the festival itself. I kinda want to check out the Elephant Garlic Festival run and the garlic that goes along with it!
Vacation exercise
Whether you go anywhere away from home or not, taking a break from the uszh is a good idea. Much to my husband’s annoyance, I tend to plan physical outings into every vacation. I can’t wait to hike everywhere I visit, or at least spend most of our waking hours outdoors seeing the sites. I feel SO sorry for him: he has had to go through the Yucatán jungle to see ancient Mayan ruins, been swimming with Hawaiian sea turtles, and seen the breath-taking colors of Yellowstone’s hot springs. Now, as I write, we are on an epic National Parks road trip through Arizona and Utah. There will be hiking, oh yes…there will be hiking!
Family hiking a few years ago at Craters of the Moon in Idaho
If you are super intense, or want a life-changing experience, consider doing a vacation where your muscles get you where you want to go—for the long haul. Long cycling and backpacking trips might be best done in summer when weather conditions allow, depending on your region.
There is no better way to experience a place or its culture than to take in the natural wonders or walk in the path of the locals. The excitement of seeing something for the first time is an excellent motivator for moving.
If you want a staycation this summer, visit places you’ve been wanting to see next door. Or, serve as tour guide to someone you want to share your hometown with.
Hometown parks and schoolyards
I hate being bored. Exercising the same way, with the same scenery, day after day gets old. For me, a little novelty goes a long way. During the summer I try to pump up the jam by taking the kids to different parks and schoolyards. With classes done for the year, summer turns schoolyards, which tend to boast open spaces, into parks (as long as your district allows public access in the off season).
In a 5-mile radius from my house there are at least 3 dozen places to walk, play frisbee, or do some crazy exercises at the jungle gym. (Watch these 21 Playground Exercises For An Outdoor Workout.) The playground equipment is great for dips and pull ups. (As if I can do either, but I see other badasses doing these! I have been paying my kids $5 once they can do a pull up. It has motivated them.)
Living an active lifestyle doesn’t only mean hitting your target heart rate for 150 minutes a week, although this helps. It means keeping your body strong and capable. Summertime is the perfect season to build the habit of moving everyday, or to try something new and fun. It is a time to foster your relationships by getting out and doing things you love with people you adore.
Get some sun, some fresh air, and charge your exercise batteries with good memories and getting fit. Stay cool, Friends!
The days are getting longer. The air is smelling sweeter as warmth creeps slowly back into our lives. We just want to soak up the sun—spring is finally here and it’s the perfect time to get moving!
Spring Exercise Benefits
This season is hopeful. It’s an era of shedding the heaviness of old commitments, cleaning up, and getting organized. People are looking ahead instead of backward, and are trying to put the best foot forward. Exercise can be incorporated into this momentum. Enjoying the best of spring can’t wait—just as all seasons must pass, the beauty and color makes a short but incredible visit.
We welcome the return of green, the bustle of people out and about, and the signs that life is thriving—as we should strive to be. Being outside just feels right. Spring temperatures are less extreme than winter or summer, and can be more comfortable for a workout.
Workarounds for Excuses!
Because weather can be variable (depending on your region), it’s harder to plan activities ahead. Spring climate can go from frosty to rainy to sunny. The key is to be flexible, having a full range of things in mind for staying active. Be ready to enjoy a warm day outdoors, brave the elements, or workout inside. Dress in layers to stay comfy if the sun comes in and out of the clouds.
You may have been in hibernation all winter and feel out of shape, but never fear, there are exercises you can start today, no experience necessary! For every excuse there is a workaround. What are you waiting for?
Spring Fever for the Senses
Flower power walk or run
Taking a stroll may yield something different every week. From crocus and cherry blossoms, to daffodils and irises, the colors are precious when the days have been bleak. If your neighborhood doesn’t have much to offer, find a park, botanical garden, nature preserve, or a nearby snobby zip code that might have better flowers. Just don’t pick anything that doesn’t belong to you.
“Sorry about your roses, lady. All we have are dandelions past 209th”
The street view from a neighborhood walk on a spring day, with plum blossoms
In Portland there is a public rose garden that smells and looks amazing in June and costs nothing to visit. Check your local library for free passes to outdoor gardens. I took my extended family on a free tour of the Portland Japanese Garden using a library pass that I was able to reserve online from home.
There are also flower festivals around the country, big and small, that provide ways to enjoy the blooms. I get a full day of walking when I attend the Wooden Shoe Tulip Festival. They even have a 5-10k trail run with a view of countless rows of amazing brilliance.
My sister took this pic from the fields at Wooden Shoe, a great place to see tulips and get some spring exercise.
Rainy day hike
Just because it’s raining doesn’t mean you can’t be outside enjoying the air. Listening to the sound of pattering raindrops is soothing and meditative, plus the greenery doesn’t get much better than this. As long as you have good shoes you should be fine, but be careful of slippery spots. Sometimes trails can be muddy.
Here we have Forest Park, which looks like it’s straight out of a fairy tale in the spring, with ferns and morning mist and giant fir trees. Probably why they filmed scenes for the TV show Grimm there.
Grab a pair of binoculars and look nerdy. Be sure to wear khaki shorts with lots of pockets and pull your socks up to your knees. Then find a hot spot for watching birds and walk there briskly, with swagger. The bird is the WORD, yo.
The kids have loved listening for the “okaree” of a red-winged blackbird, and gawking at the nest of a great blue heron. I take this to the next level by using my Audobon Society app, where I can look up migration patterns and listen to calls. If you are unsure of where to look for birds, think of somewhere with water and trees as a starting location.
Cleaning up
Spring cleaning is exercise
I know, what a cliché—spring cleaning is for losers who have nothing better to do. But there is something about this time of year that makes people want to get their lives in gear. And vacuum their mini blinds or rearrange their furniture. If you harbor such inclinations you should go full on and make a cardiovascular workout or strength training session out of it. If there was ever a time to make a 3 hour gangsta rap playlist, go ceiling to floor, and clean dat bitch up, it would be now. Need a checklist? Oh, got one for cleaning your house too.
Gardening and yard work
If you have outdoor space at home you may be getting antsy to freshen it up. There is probably sweeping, power washing, and weeding to do. Digging and basic hoeing can burn some serious calories.
Righteous cleaning for others
Springtime cleanup of natural areas requires the physical labor of generous volunteers. There’s no good reason for you to not be one of them. Search for beach, park, and trail cleanups in your area. In spring Oregon beaches get a scouring with help from kind souls, young and old.
If you don’t want to drive to help clean up, pick up trash near home on your walk or run. You might look crazy, but you’re actually being awesome, just like the misunderstood local heroes that dig through dumpsters at the stadium for cans to recycle.
Meet up or get there
Cycling, sports, and other meet ups
Although serious cyclists may pedal year round, some of us wait for fair weather, and that’s okay. I’m okay, you’re okay, we’re all okay. If you want to take a ride but feel safer on the road with others, or simply want to enjoy the company, use a site like Meetup to connect with other cyclists. You can use social sites to find people doing all kinds of group workouts, maybe some you’ve never tried.
Team up with some friends and play tennis, a 3-on-3 basketball game, or some indoor raquetball. Look at your local parks and rec catalog for class ideas and team sports leagues. You aren’t the only one who wants to exercise, and making plans or signing up can help you stick to your commitment to move.
If he can leave his car at home, so can you!
Workout commute
There is no better way to kill two birds with one stone and save your own life with an act of murder. The two birds are named exercise and commute. (I hope you didn’t get attached when you saw them in your binoculars earlier.) If you have never tried to walk to the train or ride your bike to work you can start now. I am lucky to live close enough to work that a bike ride there only takes 10 minutes more than it does to drive. If you simply cannot incorporate exercise into your commute, try walking on your lunch break to squeeze in some daylight with vigor.
To Snow or to Melt
Spring snow sports
In early spring there is usually great skiing. You may even get one of those T-shirt slope days where the sun is out and the snow is like butter. If you ski regularly a spring pass can be a great value, and there are less crowds. Snowshoeing is also available and is even sexier in a bikini. (Or at least more comfortable with less layers.)
Waterfall power melt
As mountain snow starts melting, waterfalls get a boost and become even more powerful and gorgeous. Our Columbia Gorge waterfall hiking will be different this season due to wildfires this past summer, but I’m sure there are still some great places for viewing. I will probably check somewhere else out, like University Falls, or Silver Falls.
There are so many ways to keep moving in spring. Even if you have a reliable exercise routine, try to do something as fresh as a daisy. April showers bring May flowers, and spring exercise can bring summer legs that are worthy of culottes. Those who choose to make activity a regular part of their lives AND have fun with it won’t regret it. I swear.
This morning’s run was very nice. I went farther than I thought I would. The weather wasn’t dry but it was perfect. I just can’t complain.
Running is a habit (again, finally) because I’ve made it so. Exercise Happens! I wanted it back in my life and it took awhile. Though I still have goals to reach I feel relieved that I am in the striving zone instead of the not-yet-started zone.
Here are the keys to today’s workout success:
I scheduled it into my day ahead of time
I planned to hit the track directly after my son’s ophthalmologist appointment. Didn’t allow for the slippery slope of indecision or procrastination. I told myself where I was going and when and dressed appropriately for it.
Found secondary wins
Today’s wins included keeping my son occupied, by the change of scenery from the stroller, while getting the time to listen to a podcast episode I was looking forward to.
Sabotaged the saboteur
I knew it might be rainy so I mentally prepared myself to go rain or shine. Then I was rewarded with sunshine and cool temperatures but only wet pavement was left from the rain.
I set a goal
I have a target distance I am working toward and I have a plan for distance each day to get there. I exceeded today’s goal because I was in the mood for being better than me.
The best part of running first thing today? I feel righteous because I already exercised, which makes me feel empowered to do whatever I want. I’ve got the rest of the day off, bitches. I am already homeless-looking in parachute pants and eating chocolate covered raisins. Thanks to running endorphins I feel like a champ!
This week I have started running again after an 8 month hiatus. Before that hiatus I had been struggling to get my mojo back while recovering from a herniated disc that left me with a dragging leg. I was slowly adjusting to bearing more and more of my (unfortunately increased) body weight using an antigravity treadmill and twice a week physical therapy. After I had finally started pounding pavement I was blessed with pregnancy and my best laid plans sunk like a massive stone. I went from running a 10k every week to rolling around on a chaise lounge like a narwhal. A narwhal that likes to eat peanut butter with a spoon out of the jar.
Now I am at it again adjusting to running, and I feel the pain of an untrained body, the burn of lactic acid in my quads. Today I didn’t really want to go on a run since I was up half the night with Baby Boy and my running pants feel like sausage casings. But my sister (and usual running partner) wanted to go. She is running a year-long virtual race and I didn’t want to let her down, so I went despite all of the excuses I wanted to come up with. I was slow and I had to keep stopping to help my 5 year old with his monster scooter. Altogether I made it a painful mile and I was glad I went—it wasn’t nearly as bad as I thought it would be.
I remember when I first started almost 6 years ago, and how I could barely run around the corner without hyperventilating and stopping tripod style, hands on knees, wishing that I had never left the house. It took a lot of mental self-prodding and progressive commitment to get to the point where I felt like a “runner” and craved the feeling of hitting the streets, wind in my armpits and endorphins in my veins.
It is hard to get over “the hump” of making an exercise habit. There is a part of your mind and body that wants to stop the demand of training and take you back to somewhere safe, where yoga pants are comfy for binge-watching Netflix and the only sweat you see is on the outside of your glass of Diet Coke (or the inside of the wrapper of your hot burrito). You must defy that part of you and keep trying until it becomes who you are and what you do.
Things that have helped me defeat exercise procrastination:
Schedule it in every week. Hit the frequency and duration you desire by clearing your calendar, booking a class, arranging childcare or a meetup, etc. Making an external commitment helps keep you from cancelling your date with fitness.
Find secondary wins. The more you get out of your experience the more likely you are to stick with it and look forward to it. Positive feelings snowball and accumulate. When I bike to work I save money on gas, improve my mood with sunlight, and save time by combining workout time with commute time. And when I meet a friend to bike on the way I also get social time!
Keep setting goals. Give yourself a milestone to reach. And once you’ve reached it set another.
Sabotage the saboteur. Cut your excuses off before you can make them. Write down all the reasons you might give yourself not to exercise and the workaround you can use when they present. Here is one of my examples:
Saboteur Me: “It’s too rainy outside. Might skip the run today.”
Smart Me: “Oh-no-ya-don’t. You can get out the rain cover for the jogging stroller and wear a hoodie. Or you can pay the small fee to run indoors on the treadmill at the public pool.”
Set yourself up for success. Give your body and mind a chance to be good at being active. Get plenty of sleep, eat right, save energy for workout time, and be safe to prevent injury.
Give yourself credit for activity, not just “workouts”. Everyday things like yard work, grocery shopping, and cleaning are exercise. Get some chores done while you get fit.
Change it up. Cross training is good for your body. Find different ways to move and different places to do it to keep from workout burnout.
Track it. Keep an exercise journal, spreadsheet, or use an app to see how far you’ve come in your journey.
Share your struggles and successes with others. Talk about it and surround yourself with people who are supportive.
Celebrate your milestones. You deserve to feel good about working hard.
Integrate activity into your identity. If you dance call yourself a dancer. And if you aren’t quite ready for that yet be okay with telling everyone “I do Zumba.” Proudly wear your freebie T-shirts and use your water bottles from the events you attend and places you’ve exercised.
Be okay with making mistakes. Don’t let a setback derail your efforts. Instead use your experience to avoid failure in the future (see #4).
Give yourself permission to give up. Sometimes one type of activity just doesn’t float your boat anymore. Competitive body building or curling or trick water skiing can’t be for everyone. It’s okay to break up with your workout routine, although you shouldn’t stay single. Find another exciting rebound exercise right away! There are other fish in the sea.
I am trying to take my own advice. I will be revisiting these mantras over the next few months as I try and reach a goal of running a race by the end of summer.
