Summer is the perfect time to re-evaluate your wellness goals, prioritize your mental and physical health and make sure you have the fuel that you need to make the most out of the season. Here are some tips for getting fit and staying healthy for summer:
Set Clear Goals
One of the first steps to getting fit for the summer is to set clear, achievable goals. Start by deciding what type of fitness goals are most important to you and then create a plan to make them happen. Think about things like exercise habits, nutrition, weight loss and strength training.
Eat Right
Eating a well-balanced diet is essential for staying healthy—not just during the summer, but throughout the year. Focus on eating whole, real foods that are packed with nutrients and vitamins. https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/what-should-you-eat
Stick to an Exercise Routine
Getting regular exercise is an important part of staying healthy and in shape for summer. Make sure to establish a consistent exercise routine that you can stick to. Exercise can help improve physical health, provide stress relief and boost mood. https://www.cdc.gov/physicalactivity/basics/index.htm
Get Adequate Sleep
Sleep is essential for physical and mental health, so make sure to get adequate rest every night. Sleep helps with memory and concentration, physical health and mental wellbeing. Aim for 7-9 hours of quality sleep every night. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Practice Self-Care
Self-care is essential for overall wellness, so make sure to practice self-care this summer. This could mean anything from taking a long, warm bath or going for a walk in nature. Find activities that you enjoy that help you to relax and recharge.
Stay Hydrated
Staying hydrated is important for overall health, and even more so during the warmer months. Drink plenty of water throughout the day and consider adding a few slices of fresh fruit to give it a bit of extra flavor. https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthy-drink.html
Get Outdoors
Summer is the perfect time to get outdoors and find new ways to stay physical active. Take advantage of the warmer weather and get outdoors to do things like hiking, biking, swimming or running. Not only is outdoor activity great for physical health, but it can also boost mood and mental wellbeing.
Summer is the perfect time to prioritize physical and mental health, get moving and have fun. By setting clear goals and implementing healthy habits, you can make the most of the summer and enjoy a healthier, more active season.
What are some summer fitness activities that can be done outside?
1. Swimming
2. Kayaking
3. Hiking
4. Biking
5. Rock climbing
6. Rollerblading
7. Skateboarding
8. Volleyball
9. Soccer
10. Frisbee
11. Stand up paddle boarding
12. Ultimate Frisbee
13. Tennis
14. Jump rope
15. Jogging
16. Disc Golf
17. Beach Yoga
18. Jogging Stroller Workouts
19. Sprint Interval Training
20. Rowing
What are some outdoor fitness activities that require no equipment?
1. Running/Jogging
2. Hiking
3. Walking
4. Jumping Rope
5. Climbing Trees
6. Swimming
7. Skipping
8. Bodyweight Exercises (push-ups, lunges, squats, etc)
9. Dance
10. Yoga
11. Sprint Intervals
12. Hill Sprints
13. Calisthenics (burpees, mountain climbers, etc)
Activities to Help Unwind
1. Take a long hot bath with essential oils.
2. Spend some time in nature. Go for a walk, sit in the park, or lay in the grass and observe the stars.
3. Listen to music that calms and soothes you.
4. Read a book or magazine.
5. Practice yoga or stretching.
6. Write in a journal and express your thoughts and emotions.
7. Watch a funny movie or show.
8. Connect with friends and family. Catch up and share stories.
9. Play a game. Board games, video games, card games, or any others.
10. Do an activity that you love and find enjoyable. Painting, cooking, dancing or anything else.
What are some bodyweight exercises for outdoor fitness activities?
1. Lunge hops
2. Squat jumps
3. Push-ups
4. Step-up with hop
5. Plyometric Lunges
6. Calf raises
7. Glute bridge
8. Burpees
9. Frog jumps
10. Plank jacks
11. Mountain climbers
12. Skaters
13. Jumping jacks
14. Russian twists
15. Supermans
What type of equipment is needed for bodyweight exercises for outdoor fitness activities?
For bodyweight exercises for outdoor fitness activities, you will need a mat or towel for comfort, something to provide an unstable surface such as a stability ball or a balance board, resistance bands and/or weights, and some type of anchor point such as a tree branch or fence post. Additionally, it’s helpful to have a smartphone or other device to track your progress if you wish.
What type of clothing should I wear for outdoor bodyweight exercises?
It’s important to choose clothing that is comfortable and flexible, so as not to hinder your range of motion. Try to wear lightweight, breathable fabrics, like shorts and a t-shirt, or compression leggings and a tank top. Also, make sure your clothing is loose-fitting so that you can move freely. Finally, it’s important to dress appropriately for the weather — you don’t want to overheat in warm weather or get too cold in the winter!
