Summertime sadness? More like summertime happiness! I know it’s already the end of August, and those who love summer may be starting to feel blue and melancholy as the warm season comes to an end. But I’m here to tell you that we can still enjoy the sun and its bright light!
It’s true that the days are getting shorter, but that doesn’t mean that we have to stop doing our favorite activities. On the contrary, August is the month when we should enjoy each day to the fullest and spend as much time outdoors as possible.
Let’s see how you can maintain your body fit and your mood at the highest levels during the last days of summer with these summer exercises ideas.
1. Turn on the music. Dance!
One sport with an active role in your physical development is dancing. Moreover, it can be a very relaxing activity requiring all your muscles and thus, helping you lose those extra pounds. This sport, in particular, helps with coordination, flexibility, balance, and strength. Additionally, dance has the ability to develop your self-confidence, causing you to be ambitious, confident in your own power, and persevering in everything you do. Dance also trains team spirit and encourages competition. If you choose to spend some time with your family and you want to enjoy some movement, either outdoors or in a specially arranged room, dancing is an excellent option.
2. Play tennis.
Tennis can be a healthy summer activity, but also very fun at the same time. If you don't like to do repetitive movements, then you should try to play tennis because it is never the same. You do push-ups, knee bends, run, work your whole body and have fun. Any tennis player can confirm that tennis has a lot of stops and sprints. All these movements enhance your balance because they train your muscles to react and adapt quickly to different movements.
3. Ride your bike.
Cycling is a sport that you have known since childhood and one you never forget how to do. What is most beautiful about this sport is that you can practice it anytime and almost anywhere. Even if you go out in the park or out on a hike, cycling is a pleasant way to spend your free time. This is a sport that all coaches recommend, being one that burns the most calories.
4. Go swimming.
You don't have to be a performance swimmer or know several types of strokes. You simply have to like to move in the water because this can be pretty demanding in itself. Whether you’re going out into the ocean, lake or pool, take the opportunity to move as much as possible in the water. In addition to the fact that you’ll be working and toning your muscles, you’ll also have a relaxing day.
5. Jump, hit the ball, play volleyball on the beach!
What could be more fun than combining the ocean, sun, and beach with volleyball and sand? Here is a fun summer sport that can be turned into a competition if you get some friends together. Volleyball requires powerful concentration and teamwork. So, if a weekend at the beach is already in your plans, make sure a volleyball is in your luggage.
6. Enjoy the sunrise and sunset while jogging.
Jogging is a form of running at a slow and leisurely pace, aimed at increasing physical fitness with less stress on the body. It’s also one of the more relaxing sports that also helps you maintain your physical and mental balance. The best time to practice this sport is in the mornings or evenings, when the weather is cool.
To jog, all you need is comfortable clothing and a pair of sneakers. You can jog in the park, on the sidewalk around your neighborhood, or at the beach, alone, together with your partner, dog, or even with a group of other joggers.
7. If it’s not windy, it’s time for badminton!
Challenge your friends or family to a game of badminton in the park or your backyard. All you need are a pair of missiles and a butterfly, and the fun will be guaranteed! Besides, it’ll help you keep a positive state of mind, burn some calories, and strengthen your muscles, especially those of your arms, shoulders and abdomen.
8. Go hiking and discover breathtaking places.
It’s almost the end of summer, but the high temperatures are still being felt, especially in the big cities. Hiking is the best choice when it comes to enjoying nature, spending time in the wilderness, walking through forests, around lakes, or up in the mountains, breathing fresh air, and exploring exciting places. Hiking requires a lot of physical effort, but it helps you practice deep breathing, releases stress, and improves your mood.
9. Play outside with your kids.
Running or going to the gym can sometimes be stressful and tiring. As an alternative, participating in different outdoor activities with your family could be a great way to get a workout in. Besides, nothing compares to spending quality time with your loved ones. Kite flying, riding bikes, gardening, playing in the sand, hiking, or scavenger hunting are some of the summer physical activities perfect for toddlers.
10. Practice yoga.
Yoga is about relaxing your muscles, your mind, and connecting with everything that surrounds you. Instead of using an exercise mat, my advice is to go out into your backyard or a park and practice yoga on the soft grass. This way, all your senses will be activated; you can enjoy the wonders of nature, get some vitamin D, breathe the sweet summer air, de-stress, and unwind.
How can I exercise when it's too hot?
There are a few things to keep in mind, such as protection from extreme weather and hydration when exercising outside.
Outdoor activities raise your body temperature. Of course, the amazing human body has a cooling system built-in, which helps us adjust our heat level. That's why we sweat. But this natural cooling system can also fail when we are exposed to high temperatures for too long. The result can be exhaustion, fatigue, dizziness, and even sunburn.
Here are a few tips that will help you work out safely in hot weather:
1. Prepare your equipment with comfortable, light-colored clothes.
Dark colors retain heat, which will make you feel like you’re wrapped in a warm blanket. Heavy and tight clothes will also heat you up. So your outdoor training might require some change in wardrobe.
Dress in clothes that are made out of breathable material. They help keep moisture away and cool your body down. Also, opt for loose and light-colored garments and don't forget to wear a hat and sunglasses to avoid scalp burns and protect your eyes.
2. Hydrate, hydrate, hydrate.
Keeping your body hydrated is a top priority when you work out. To keep you cool, make sure you drink enough water in the first place. The adult human body is made up of over 65% water, and it’s vital to maintain this figure. We tend to lose about 2% - 3% of water during regular exercise, especially on hot days.
According to Harvard Health, most people should consume 4 to 6 cups of fluid daily. While exercising, The American Council on Exercise recommends drinking 17 to 20 ounces of fluids 2 to 3 hours before working out, 8 ounces 20 to 30 minutes before starting your workout, 7 to 10 ounces every 10 to 20 minutes while exercising, and 8 ounces post-workout.
Another great way to rehydrate during a break from physical activity is to eat fruit - either an apple or an orange, or even carrots or celery sticks. Fruits and vegetables will help you replace valuable electrolytes you’re losing.
3. Restore your electrolyte reserves.
The high temperatures can quickly deplete your electrolytes, so be sure you replenish your reserves with foods rich in the necessary minerals to maintain a balanced body. Try a post-workout snack of bananas, olives, almonds, strawberries, peanut butter, or green leafy vegetables to boost your electrolyte levels.
4. Avoid the hottest part of the day.
If you are looking to breathe in some fresh air, always check the weather forecast first and see when the temperatures are at the lowest in the day, so you can plan your next outdoor workout accordingly. A simple way to enjoy summer training while reducing the risks that come with performing various physical activities during peak hours is to:
5. Wake up early to catch the cool of the morning, or go out at sunset.
There are certainly some real benefits of exercising in the early hours of the morning and in the evening. Beyond the fact that you can enjoy lower temperatures, you’ll discover that training outside during “off-peak” hours gives you a great opportunity to free your mind and mentally prepare for the tasks that await you.
6. Gradually increase the intensity of training.
If you are used to training in colder weather, you should take it easy at first. Simply accept that at +30 degrees, you will not be able to do everything that you usually do at the same pace. It's easier to know this right from the beginning than to learn the hard way. For people used to training in colder areas, it can be a shock to realize how quickly heat and humidity can deplete their body.
If you normally run, do a light jog or walk instead. If you go fast, slow the pace down. As your body adapts to the heat, increase the speed and duration of your workout, but do it gradually. If you have a medical problem and/or are taking prescription medications, always ask your doctor if you need to take certain precautions.
7. Wear sunscreen.
There is no bigger problem in summer than a nasty sunburn. Therefore, if you do outdoor sports, apply plenty of sunscreen with high SPF to keep your skin safe. A good idea is to choose sunscreens with a special formula for athletes, designed to withstand a workout and won’t wipe away with perspiration.
8. Healthy snacks for an energized body.
If you are used to having a snack before or during exercise, you may need to reconsider the type of snacks you’re consuming when it’s hot outside to make it easier for you to maintain your energy levels. Dry biscuits and energy bars may not be the best choice for hot summer days. Cold cut fruits, chilled chopped vegetables, smoothies, ice-cream lollipops made with fruit juice, and similar snacks are a much better choice. They will refresh you and fill your body with energy.
9. Don’t push yourself too hard.
When you train outdoors, it's essential to pay attention to the signals that your body sends you. You should heed the signs of dry, sticky mouth, dry and cold skin, headache, muscle cramps, lack of urination or dark urine, dizziness, confusion, nausea, and severe fatigue. If you have any of these symptoms, immediately enter an air-conditioned space, take a break, moisturize, and cool off.
Should I take vitamins if I exercise?
An additional intake of vitamins is not required, unless a vitamin deficiency is present. However, any activity can weaken your body and deplete it of energy. A daily intake of minerals and nutrients can restore your vitality and help you tackle each day successfully. For example, the Multivitamin Morning Formula is a true energy booster, containing all the nutrients you need, while Ionic Zinc may help with muscle recovery and support the immune system.
I am an optimistic person and I truly believe that summer lasts as long as we want. So, my advice for you is to go outside, enjoy the sun, spend time with your friends, smile, and put into practice these summer exercise ideas. They will not only keep your body strong and in good shape, but also lift your mood and make your summer days unforgettable.
What other summer exercise ideas do you have in mind or have you already tried? Share them with us and let’s make the most out of this sunny August!