ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Summer Friendly Outdoor Workouts

Updated on July 29, 2012

Tips to keep you fit during summer

It's summer and if you're lucky there's some sunshine too. When the weather is good, most people are more inclined to go outdoors than stay indoors. Physical activity shouldn't be forgotten - whatever the weather, as although we may have become accustomed to training indoors at the local gym, there are far more benefits to working out in the fresh air.

Apart from the increased levels of vitamin D the body gets from the sun's rays, there's no need to waste time waiting for the gym to open to get on with your workouts as natures doors are always open.

Here are a few tips on how to keep in shape during the heat of summer with outdoor friendly forms of exercise:


Working out in the sand

Beach tennis, beach volleyball, football, beach handball and other games are perfect for sandy ground. The sandy surface gives way more than concrete so the risk of spraining joints isn't as high. You can throw yourself after a ball without being hurt, at least if the beach doesn't have too many rocks, stones or mussels. So all kinds of games played in the sand are great to get started with during the summer months.

Besides playing different games on the beach, you can also do your workouts on the beach at your own pace. Running and strength training are really good to perform in the sand because there's less risk of straining your joints as much, because there isn't as much jolting through your body when you land in the sand as there is when you run on concrete.

Most people will find it challenging enough to do strength training with their own body weight, but if you are someone wanting to take it a step further, you can fill a small bucket or plastic bag with sand and use it as a dumbbell substitute pushing your strength training up to another level.


Swimming in the sea

Swimming is a great form of exercise, whether you do it in a pool or in the sea. But it's great, especially when combined with other forms of training. Swimming is easy on your joints and you'll be using body movements you rarely use on a daily basis, so you'll get a good workout.

If you're on vacation where you're lucky enough to have a beautiful, clear sea bed to look at when you swim - all the better, swimming goggles might be a good idea so you can take full advantage. The ocean floor can be enchanting, so remember to keep an eye on where you're swimming or floating - near cliffs, rocks or current could put you at risk. Bear in mind that the sea is to be respected otherwise you can get into all kinds of trouble. Always check to see if the correct flag is up on the beach before going in.

Besides swimming, running on the sea shore is also great, as it again does not burden the body very much, but can still get your heart rate up. Stone free surface is obviously better, so you do not get sore feet when you land on the bottom. Continue to combine training in the ocean with other training, so your bones get some resistance and build up strength.


Enjoy a bike ride - take a picnic lunch with you

It's possible you bike to work each day. But have you thought about challenging yourself and the whole family to a long ride for a whole day?

It's possible that your rear end will hurt a bit at the end of the day, but cycling is a really good workout for the whole family and everyone can participate. You'll all be out in the fresh air, and you see much more of the countryside from a bike than the car.

It's also a good idea to have a picnic basket and make it a nice family trip where lunch is enjoyed in the woods or on the beach and where you use the bicycle as transportation instead of car.

Roller skating

While not being perfectly safe to stand on, they are great to get a good workout. Your balance is challenged, coordination and conditioning. Additionally they're really good to get around in a relatively short time.

Many people who can not run because of soreness in the knees and hips, can usually roller skate, because it can be a little more gentle on the joints. Roller skating is also good training for your internal abdominal muscles.

Remember to use the entire safety equipment package before you start off. Elbow, knee, wrist guards and a helmet are necessary if you value your safety.

Canoeing, kayaking or surfboarding

Kayaking, canoeing or surfing are great fun and healthy pass times for the summer months. In winter it can be a little more difficult, depending on where you're located, to perform various activities at sea, but in summer it's the natural thing to do.

It's especially good to combine canoeing or kayaking with running or cycling, so both your lower and upper body gets a good workout.


Lastly, remember to drink plenty of water on hot summer days. Especially when you exercise you'll need extra water, as just a little dehydration of 2 percent will reduce your performance by 20 percent - something you don't want to experience when you're training.

Have a great summer wherever you are.

I'd love to hear how you keep in shape during summer

    0 of 8192 characters used
    Post Comment
    • starbright profile imageAUTHOR

      Lucy Jones 

      6 years ago from Scandinavia

      @jemmamcg - Thanks for stopping by and leaving your comment and vote. We were out cycling yesterday, gathering wild mushrooms along the way. Enjoy your trips Jemma.

    • jemmamcg profile image

      Jemma McG 

      6 years ago from Scotland

      Thanks for the lovely tips on how to keep fit during the summer. After reading it I've decided to take up cycling during the weekend. Voted up for being useful. :)

    • starbright profile imageAUTHOR

      Lucy Jones 

      6 years ago from Scandinavia

      @jainismus Many thanks for stopping by and reading my hub. I realize that where you are located, it's far hotter than Europe.

      @radhikasree Thanks to you too for your comments. But I reckon that working out on the beach could prove very hot for you guys. Neverthless hopefully your summer is enjoyable and keeping in shape isn't too much of a hot hassle.

    • jainismus profile image

      Mahaveer Sanglikar 

      6 years ago from Pune, India

      Great tips, but I will have to wait for few month to apply them as here in India it is rainy season now. :)

    • radhikasree profile image

      Radhika Sreekanth 

      6 years ago from Mumbai,India

      This is an elegant reminder for everyone to do exercise during summer. This climate makes us weary even after doing a little bit work. The exercises you've mentioned here obviously may make everyone healthy and strong during summer. Voted up as useful.

      Sharing across.

    • snowdrops profile image


      6 years ago from The Second Star to the Right

      Summer is fun!! And its bestfriend is the outdoor adventure! Great hub Lucy!

    • starbright profile imageAUTHOR

      Lucy Jones 

      6 years ago from Scandinavia

      I played golf many years ago somewhere in Myrtle Beach, so I know what you mean with the humidity. Here winter will start in a couple of months or so. We're experiencing lots of rain at the moment - so sadly no trips to the beach. Many thanks for your comment Xanzacow.

    • starbright profile imageAUTHOR

      Lucy Jones 

      6 years ago from Scandinavia

      The cold winter will be here soon enough with frost and snow, so it's a good idea to take advantage of the sun while it's here. Thanks for your comment DreamerMeg.

    • starbright profile imageAUTHOR

      Lucy Jones 

      6 years ago from Scandinavia

      Good to hear from you Mecheshier. Thanks for your comment and vote.

    • xanzacow profile image


      6 years ago from North Myrtle Beach, SC

      Great ideas. It is very humid where I live which makes the 98 degree days seem like 115. We do go walk on the beach and play bocce or throw a frisbee or football, but at times it is just too hot to handle!

    • DreamerMeg profile image


      6 years ago from Northern Ireland

      It's good to get outside and just walk, rather than being cooped up in the house with frost and rain.

    • mecheshier profile image


      6 years ago

      Great article. Love your ideas, especially working out in the sand. Thank you for sharing. Voted up for useful.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)