6 Summer Exercise Ideas To Try

One of the hardest parts about a busy summer is finding a way to get exercise. But it’s vital to work out anyway. Regardless of the season, exercise offers life-changing benefits for those who are consistent; it makes you happy, aids in weight management, boosts your energy levels, reduces your risk of chronic disease, and so much more.

Even in a packed summer, finding time to move your body is worth it.

Struggling to figure out just how to get that summer exercise in? We’ve got good news: below, we’re going to share six ways you can fit in a solid workout no matter where you are, what you’re doing, or what kind of equipment you’ve got at home!

Challenges of Staying Active During Summer

Between your heavy workload and the numerous activities you engage in over the summer, it can be challenging to find the time—and energy—to fit in your workouts. On top of that, you’re battling high temperatures and humidity, both of which can make your regular workouts seem like a military-level obstacle course.

Plus, there’s the ever-present threat of heat-related illness – muscle spasms and cramps, heat exhaustion, heat stroke, and dehydration, especially on those 90- and 100-degree days.

But if you choose the right exercises for the summer, you can side-step the worst of the season, get your body temperature up, and grab hold of your summer exercise goals.

Read on for those exercise ideas we promised.

1.Home Summer Workouts for Convenience 

When you’re a homebody, getting up and going to the gym or health club is much more than a notion. Luckily, you can work up a sweat without leaving your home.

Resistance training at home

Looking to improve your weight management, build some muscle, or boost your metabolism to burn calories more effectively? Try a complete resistance training workout in the comfort of your own home.

Resistant training involves building strength and endurance by using your muscles or specific muscle groups to contract against an external force. Though it’s often used with dumbbells, barbells, or other equipment, you can also do it using your body weight.

And the best part? You can do it on the go in the early morning, late evening, or any other time – all you need is a little space to move.

Bodyweight exercises for versatility

If you’re lucky enough to have weights, you can get in a pretty awesome workout in your home gym.

Try a simple Push-Pull-Legs circuit to work out your entire body in one session, or divide the workout up into individual muscle groups per day. Whether you work out in your basement, garage, or backyard, you’ll find it’s a great way to keep in shape over the summer.

But what do you do if you don’t have weights? There are two solutions: 

• Use items from around your home. Chairs, cans, water jugs, boxes, and other items found around your home can be converted into makeshift weights that will be handy for your at-home workout.
• Go with bodyweight training. Push-ups, pull-ups, bodyweight squats, and so many other exercises can be done without the use of weights. You’ll find that working with your body weight actually helps you become more fit overall.

2. Outdoor Running and Jogging In The Summer

One of the best things about summer is that you can work out outdoors. And running and jogging are two of the best ways to get active during the hotter months.

Benefits of running in sunlight and fresh air

Get out into the fresh air and sunlight and run or jog to your heart’s content. It’s a great way to exercise safely and boost your vitamin D levels. On top of that, the variety you get with the changing sights and sounds can make you feel more motivated to keep going.

And the benefits don’t stop there; a study conducted in 2016 found that spending 30 minutes a week outdoors reduced depression in study participants. Then there’s the strength component – when you run or jog on a regular basis, your bones become stronger (you’ll appreciate that as you age).

3. Cycling for Cardio and Exploration

If you’re the kind of person who enjoys working out on a stationary bike at home, why not give outdoor cycling a try? The benefits of cycling span from limitless exploration to cardiovascular system protection and improvement. 

This exercise type can decrease your risk of having a heart attack by reducing your bad cholesterol (LDL) and increasing your good cholesterol (HDL) levels.

You can cycle pretty much anywhere—literally bike out of your front door, take a random turn, and see how far you can go. It’s highly immersive and just all-around fun! You also get the benefit of a strong breeze and, of course, the views. Both encourage you to bike further.

The beauty of cycling is that you can do it in the city, in local parks, or even outside of your area. Drive your bike outside of town and take an overnight trip to a nearby city. Or, if you want to keep it short and sweet, tackle local hills and forests.

You’ll have no trouble finding new and creative ways to work out on your bike and new spots in your area to explore!

4. Workout Videos for Guided Sessions

Whatever type of workout you want to do, you’ll find there’s a video that can help you do it right!

Workout videos are a great option for those who aren’t sure how to do a workout effectively. Whether you opt for a 5-minute quick energy boost class or a 45-minute deep dive fat-burning workout, you’ve got more than enough materials at your fingertips that you’ll never have to do the same workout twice.

Zonia is home to countless fitness and exercise videos, with hundreds of videos you can find on any type of exercise.

Want to try the best exercise to lose belly fat? Want to get in a good Yoga session? No problem! Thinking of practicing Pilates? Give it a quick search, and you’ll find lots of options. Want to try bodyweight training, calisthenics, or high-intensity interval training? There are plenty of those!

You can experiment with unstructured workouts, but you may also benefit from those with a little more structure and guidance. Going the latter route means following an experienced instructor who guides you through every step of an exercise routine; proper form is essential for good results. This structure is ideal for yoga and HIIT beginners.

5. Summer Sports for Fun and Fitness

Sports are an amazing form of exercise and a whole lot of fun! You’ll find that an hour or two can easily pass, and you’re experiencing heavy sweating, but you barely even notice the time because you were enjoying yourself so much.

Popular summer sports to stay active

Head to your local basketball courts or soccer fields for a pickup game, or organize a game with a group of your buddies.

Tennis is a great sport to take up if you want to develop more explosive power and speed. You’ll find that tennis courts are typically filled with people who are open to trying a pickup game with strangers, both for those who play singles and doubles. It’s a great option if you love sports and enjoy being active outdoors.

Golf is another sport you can try if you want a slower pace and want to spend long hours under the sun. Spend a few weekends sharpening your golf game, and you’ll come out of the summer a much better player!

Benefits of group sports for social and physical health

Playing sports as part of a group or team positively affects your health from a social standpoint, as well as a physical one.

A study published in 2020 on playing sports as part of a group shows improved social health outcomes, from commitment to academic performance to social behavior and identity. Physical benefits vary based on the sport but include enhanced cardiovascular function, better muscle function, and improved bone health.

6. Hiking for Adventure and Exercise

Have you ever considered hiking? There’s so much to explore and loads of opportunities for proper exercise.

National parks have opened their trails, meaning it’s hiking season! Or, if you want to go exploring uncharted territories, you’ll find there are plenty of hikes you can enjoy in smaller, unmarked trails in local foothills, forests, and canyons.

The beauty of hiking is that there is literally no limit to how far you can go. You can spend an entire day in the great outdoors, hiking through local terrain and exploring the wonders of your area’s natural beauty. The more you do it, the more you’ll find marvels in nature that you’d never have seen without taking the risk and trying a new hiking adventure.

Those who choose to hike against a nature-filled backdrop experience the following benefits and more:

• Lowered heart disease risk;
• Minimal strain on your joints (great for arthritis sufferers);
• Better balance due to traversing rocks, tree roots, mud, and more;
• Stronger muscles and bones;
• Reduced depression and anxiety from exposure to nature.

Tips for Staying Active in Summer Heat

Staying active in the summer heat can be easier said than done, but with these tips, it won’t be.

Hydration and sun protection

As temperatures rise, it’s important to stay hydrated. How? You’ll drink water in high enough amounts – 15.5 cups per day for men and 11.5 cups a day for women. 

When you drink plenty of water, you’ll reduce your chances of dehydration in higher temperatures. And never forget to protect your skin with a sunscreen of at least SPF 30 to prevent skin cancer and sunburn.

Here are some other tips to stay cool and hydrated:

• Take a spray bottle and mist yourself periodically.
• Wear light-colored clothing instead of darker-hued options (they attract heat).
• Wear protective clothing (breathable clothing options are best), such as wide-brimmed hats, to block the sun.
• Carry a sports drink with you to refuel as needed.

Last but not least – find shade where you can, especially during the hottest hours of the day.

Adjusting workout intensity based on the weather

Keep in mind that exercising in peak heat and humidity leads to a greater risk of heat-related illnesses. Although you may want to crush it during your workouts, it’s essential to scale back your workout intensity during hot weather (always check the weather forecast before heading out).

You can do shorter workouts or use lighter weights, for example. All in all, you’ll need to listen to your body. You may need to avoid exercising altogether on certain days.

Note: Some of the main symptoms of heat illness include nausea, headache, and dizziness. Feeling off? Stop immediately and get medical attention from your primary care physician or an emergency physician.

In the end, what’s important to remember is that you can find plenty of options to exercise from home or outdoors, no matter how busy your summer is. Put some effort into your summer exercise, and the warmer months will end up being a lot more enjoyable than you ever expected!

When you’re investing time and energy into staying active this summer, it’s just as important to support your body from the inside out. That’s where Restore Life comes in.

Restore Life contains science-backed ingredients to make you look and feel younger. Plus, it also has some exceptional benefits for your skin, blood sugar, bones, heart, joints and cellular health. 

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Click here to learn more about Restore Life and find out how it can change your future for the better by helping your body regenerate, improving autophagy, and allowing you to live your best, youngest, and healthiest life!

Frequently Asked Questions

Which activity helps the body lose heat?

The activity that helps the body lose heat is aerobic exercise, such as running or cycling, which promotes sweating and heat loss through evaporation.

How to safely work out on a hot day?

To safely work out on a hot day, exercise during cooler hours, wear light clothing, stay hydrated, take frequent breaks, and avoid high-intensity training in direct sunlight.

How to stay energized in the heat?

To stay energized in the heat, drink plenty of water, eat light meals with fruits and vegetables, rest when needed, and avoid dehydrating substances like caffeine and alcohol.

What is the best time to do gym in summer?

The best time to go to the gym in summer is early in the morning or late in the evening when temperatures are lower and the risk of overheating is reduced.

Is it better to work out in heat or AC?

It is better to work out in air conditioning because it helps regulate body temperature, improves performance, and reduces the risk of heat-related illnesses.

Sources

Top 10 Benefits of Regular Exercise

Heat Cramps

Do You Burn More Calories in the Heat? Here’s the Science.

Benefits and Risks of Sun Exposure to Maintain Adequate Vitamin D Levels

Is It Better to Run on a Treadmill or Outside?

Health Benefits from Nature Experiences Depend on Dose

12 Benefits of Cycling, Plus Safety Tips

The behavioral, psychological, and social impacts of team sports: a systematic review and meta-analysis

9 Benefits of Hiking

Water: How much should you drink every day?

Sunscreen and Your Morning Routine