- Exercise & Fitness
Summer Friendly Outdoor Workouts
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.
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.
Roller Skating Safety Equipment
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.