Summer time brings relief from kids' school activities and affords adults the chance to relax and unwind. Picnics at the campground, swimming parties and smores over the campfire are familiar summer memories. While you are enjoying all the fun activities, do not forget to stay active. Instead of sitting around waiting for the heat to dissipate, use your extra minutes to improve your fitness level and get stronger. Incorporate regular exercise into your summer schedule.
Step 1
Assess your current exercise routine and set specific fitness goals. It is easy to let several days slip by without exercising, so decide how many days a week you will workout. The American College of Sports Medicine recommends exercising aerobically 30 minutes five days a week or 20 minutes three days a week and strength training twice a week. Write down your exercise plan in a journal.
Step 2
Plan to stay active while vacationing. Whether you vacation at the beach, in the mountains or simply take some time off and stay home, you can keep fit. At the beach, take long walks. Walking in sand burns more calories because of the effort required to move through the sand. In the mountains, take advantage of hiking trails and choose elevated trails. If you are at home this summer, use the time off to increase the length of time you exercise. Instead of 30 minutes, add five additional minutes a week.
Step 3
Enjoy outdoor activities with family and friends. Find nearby local or state parks and explore walking trails with your family. If you live near a river, determine if there is whitewater rafting or canoeing available. Both burn calories and give your upper body a workout. Even water parks can give you a workout as you climb the ladders to slide the slides, wade through the shallow pools with your kids and swim in deep water.
Step 4
Try activities that keep you cool in the summer like swimming or water aerobics. Swim laps one day a week instead of walking or running. Swimming is a total body workout as you use your arms, abdominal muscles and legs. Water aerobics classes are offered at gyms and community centers. Many centers allow you to try the first class free of charge. You can burn about 300 calories during a one hour class.
Step 5
Reach out to friends and encourage them to exercise with you. Be a positive influence and challenge each other to go faster and further. If you run regularly, join a running group with a friend and meet new people while staying fit. Invite your spouse to go for a walk with you in the evening after the sun goes down or plan a bicycle trip for your child and her friends.
Step 6
Stay well hydrated when exercising outdoors. Northwestern Health Sciences University recommends drinking a glass of water before you exercise in the heat and taking breaks throughout your workout to drink fluids. Know the signs of heat stroke and stop your activity if you become dizzy or disoriented.
Tips and Warnings
- Exercise first thing in the morning or late in the afternoon to avoid midday heat. Wear a hat and lightly colored clothing when exercising outdoors. Decrease your pace until you are comfortable with the heat index. Always wear sunscreen to prevent sunburn. Join a gym for the summer months.
- Call 911 if you suspect heat stroke. Wear a helmet when riding bicycles.
Things You'll Need
- Fitness journal
- Backpack
- Bathing suit
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