The summer season brings with it cool breezes, fresh air, sunshine and warmer weather, which is why the great outdoors beckons many of us to head outside and enjoy backyard BBQs, cookouts, picnics in the park and road trips, but what about workouts? With local community gyms still being closed after an exceptionally aggressive cold and flu season, get creative with your daily non-gym workouts. Whether you head outside, into the backyard or try an entirely new workout all together, leave the living room behind and transform your daily movement for the summertime season with these easy tips.
#1 Apply Sunscreen
Before heading outdoors for your daily workout, apply a safe sunscreen. Use 1-2 ounces of sunscreen to cover each part of your face and body and remember to reapply every 1-2 hours, but be sure to reapply more frequently if you are sweating or swimming.
#2 Get Creative
Use the summer season to step up your fitness routine. Try a new workout or find a way to commit to more mindful movement every day. Whether it’s a 30-minute walk or a 60-minute sweat session, ramp up your exercise routine and recommit yourself to your healthy lifestyle - we are halfway to the holidays after all!
Tip: If you are used to a certain form of exercise, try something new. If you are a runner, try a gentle yoga flow. If you are used to lifting weights, get creative with body weight workouts or try a HIIT style workout.
#3 Head to the Beach or Park
An easy way to get in an outdoor workout is to gather your at-home gym equipment and head to the local beach or park. Grab items like small dumbbells, gliders and resistance bands then head to your local community beach or park and get your sweat session on. Another super simple way to get in an outdoor workout is to practice a gentle yoga flow. If you aren’t sure how to create the perfect outdoor yoga flow, check out online resources.
Tip: Consider calling your local gym or yoga studio as many small businesses have adapted outdoor workout classes for the summer months as we transition into a new normal.
#4 Hit the Local Trails
This summer, take your traditional indoor treadmill workout outdoors and hit the local trails. Whether you like to hike, run or walk, spending time outdoors in Mother Nature helps clear the mind and can reduce stress. Looking for something different? Sign up for a running race such as a fun run, a 5K, a 10K, a half marathon or even a full marathon. Do your research and find the right running race for you. Nervous to embark on a race by yourself? Recruit family and friends and sign up together.
Tip: If summertime running races have been cancelled in your community, you can still run a race all on your own or if you want to immerse yourself in a running community, check out local running groups in your area. A great place to start is at your local running shop. They may have a running group of their own or they may be able to offer some good group recommendations.
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No matter what the season, it’s always important to stay hydrated, but it’s especially crucial during the hot summer months when temperatures, heat indexes and humidity levels begin to rise. Before heading outside for a summer workout, fill up a reusable water bottle, so you can stay hydrated before, during and after your workout. Add a splash of fresh fruit flavor with some of these classic combinations:
- Cucumber Slices + Fresh Mint Leaves
- Lemon + Lime
- Lemon + Strawberries (Strawberry Lemonade)
#6 Plan Your Wardrobe
When working out outside in the summertime weather, plan your wardrobe accordingly. Consider wearing a thin layer of sweat-wicking fabric to keep sweat from accumulating on your clothing. If you plan on running or walking in the early morning or late evening hours, be visible and add a reflective layer. If you prefer midday workouts, wear a hat or sport some sunglasses to shield your eyes from the bright summertime sunshine.
#7 Take Advantage of Longer Days
The summer season welcomes longer days, so take advantage of the early sunrise and get in an early morning run before your day begins. If you aren’t an early bird, take your afternoon lunch break outside or go for a leisurely walk after dinner around the neighborhood. Use the longer summer days to your advantage and get outside for your favorite form of movement.
#8 Refuel with Protein
Remember to refuel with a protein-rich meal after your daily sweat session. Check out some of our favorite breakfast recipes below:
- Breakfast Egg Cups
- Breakfast Plate
- Breakfast Salad
- Cauliflower Breakfast Skillet
- Chipotle Chicken Avocado Toast
- Dominican Style Breakfast
- Savory Paleo Waffles with Chicken and Apple Slider Patties
- Sweet Potato Breakfast Hash
Mix up your at-home indoor workouts and head outside into the great outdoors this summer to enjoy the warmer weather with these summer workout tips.