Exercise does not necessarily have to be practiced in the gym. In fact, instead of spending time traveling to the gym and paying membership fees, you can get a great workout outdoors and feel the beautiful, peaceful energy that nature offers.
Although both do offer different benefits, one may be better than the other for your body and mind. For some, working out in a room with exercise machines and A/C can be motivating. However, outdoor exercises — whether you’re hiking, paddleboarding, running, walking on the beach, or doing yoga in a park — affect your connection to nature, your breath, and your environment, something that is deeper than just muscle.
Outdoor activities can help improve mental health by reducing cortisol (the stress hormone), boosting serotonin levels, and enhancing mood and focus. Nature acts as a natural antidepressant. Uneven surfaces, changing terrain, and real-world resistance (like wind or hills) enhance balance, proprioception, and muscular coordination. Sun exposure supports vitamin D production, bone health, and immune function.
Gym workouts also have many advantages. Weight machines, dumbbells, and barbells enable precise resistance tracking and progressive overload, which is ideal for building strength and hypertrophy (muscle growth), a crucial aspect, especially as we age. Rain or heat won’t cancel your session because temperature, lighting, and equipment are consistent year-round. You have access to machines, squat racks, cables, and recovery tools that can enhance variety, which is especially important for injury rehab or sport-specific training. For some, the community and structure that group classes and trainer guidance offer increase accountability and consistency.
Of course, you don’t have to choose either/or; the best plan is to mix it up and do both! When you have an option, select the one that best fits your schedule and current fitness level so you don’t skip your exercise. Remember, nature is the original gym, and it’s always open.
Here are a few outdoor gym options on Kauai!
Sleeping Giant (Nounou Trail – East Side)
Located above Wailua, the Sleeping Giant trail has a dynamic incline, perfect for everything from gentle sunrise hikes to intense hill sprints. There’s plenty of shade from the forest when going up or down the switchbacks, and when you reach the summit, you are rewarded with beautiful views of the coastline and central Kaua‘i. The surface can be steep uphill and uneven in places, and rocks near the top can be slippery. Make sure to bring water and wear trail shoes. It’s excellent for improving cardiovascular endurance, strengthening the glutes and quads, and enhancing balance. It is approximately 4 miles round-trip, with a 960-foot elevation gain.
Kuilau Ridge Trail (East Side, near Keahua Arboretum)
Kuilau Ridge Trail is an ideal family hike and is also great for a trail run. The trail climbs gradually, is wide, and well-maintained, surrounded by lush vegetation that includes native ferns and flowering ohia trees, with beautiful views. Easy to moderate in intensity, it’s approximately 4.5 miles round trip with 500 ft of elevation gain. If you like, you can combine it with the Moalepe Trail for a longer workout. It’s great for aerobic conditioning, coordination, and mental relaxation.
Kalepa Ridge Trail (Overlooking Na Pali Coast – North/West)
Kalepa Ridge Trail is an advanced, unmaintained trail that starts near the Kalalau Lookout in Kokee State Park. With amazing views of the Na Pali Coast, be cautious, as there are steep drop-offs and slippery soil, making it suitable for experienced hikers only. It’s approximately 2.5 miles round-trip with an elevation change of around 600 feet. The level of intensity is hard and focuses on leg strength, mental toughness, and terrain agility. Be sure to hike only in clear weather and avoid after rain, when it can be very slippery.
These are just a few examples; in so many ways, Kauai challenges us to move beyond reps and routines. Every movement is a chance to connect with nature’s rhythms and our breath. Whether it’s sprinting up a ridge, gliding across a river, or sitting still in meditation by the ocean, these moments shape not only our physical fitness but also our overall health.
In Part 2, I will share additional options for outdoor exercises and highlight some places you may not be familiar with. Until then, recover with nature, fitness, and Aloha.
References:
• Kauai.com. “Kalalau Trail”. https://www.kauai.com/kalalau-trail
• Kauai.com. “Nounou Trail”. https://www.kauai.com/nounou-east
• Kauai.com. “Kuilau Trail”. https://www.kauai.com/kuilau-ridge-trail
• GoHawaii. “Lava Trees State Park”. https://www.gohawaii.com/islands/hawaii-big-island/regions/puna/lava-trees-state-park
• Hawaiian Islands. “Kalepa Ridge Trail”. https://hawaiianislands.com/kauai/things-to-do/kalepa-ridge-trail
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.), master trainer (CPT ACE, NCSF, CanfitPro), registered yoga teacher, founder of Health Angel Nutrition, Fitness, and Wellness, and founder of the SMS (Stability, Mobility, Strength) Intuitive Training System.
