8 Summer Activities That Don’t Feel Like Exercise
Article posted in: Fitness
When summer’s blue skies and warm weather call, working out might be the last thing on your mind. But according to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity activity each week.
The good news? You don’t have to hit the gym to get your heart pumping—outdoor activities are a fun, effortless way to stay active without it feeling like a chore.
To help you make the most of the sunshine, we’ve rounded up eight outdoor activities that are as enjoyable as they are energizing. Grab your shades and get ready to move!
1. Hiking
If you’re looking for a versatile outdoor activity, this is definitely it. Whether you prefer a slow and steady pace on a flat trail, a steep incline with some boulders, or something that’s in between, you’re sure to find your preferred path.
No matter what you choose, you’re bound to find some incredible scenery and a whole lot of adventure. Start your hike early in the morning to beat the summer heat and make sure to bring plenty of water.
Health Benefits of Hiking
Hiking can be an amazing full-body cardio workout. It’s a weight-bearing exercise that may help support your bone strength and increase your bone density, which is especially important with age.
Trekking on uneven ground, like what you’ll find on a trail, will make your body work harder and activate different muscles than the ones you use on flat or paved surfaces. As a result, your heart and metabolic rates will kick into high gear, helping you to burn more calories.
2. Swimming
Swimming is the U.S.’s fourth most popular recreational activity, and with good reason: around 91 million people go swimming every year.
It’s not just a fun way to cool off – take a dip in the water, and you might experience some surprising health benefits. Just remember to hydrate! You probably won’t notice that you’re sweating while you swim, but your body temperature will rise during exercise. You’ll naturally sweat to cool down, so be sure to drink plenty of water before and after your swim.
Swimming Health Benefits
From the backstroke to the butterfly, there’s a swimming style for everyone. It’s also a great way to support your weight loss efforts – swimming can burn major calories depending on your weight and effort. Swimming is an aerobic exercise that may also help to improve your mood.
Your body’s ability to float in water may help ease joint pressure and pain. And in older adults, swimming may improve balance and strength, helping to prevent falls and injuries. If swimming laps isn’t your thing, jump in your local lake, river or ocean (just make sure there’s a lifeguard on duty!).
3. Yoga
It’s more than just complicated-looking poses and chanting – yoga is a great form of exercise enjoyed by people of all ages and experience levels. Dropping in on a beginner’s yoga class will help you build your strength, flexibility, balance and breath control in a friendly environment. Try an outdoor class on the beach, in a park or by a lake, and make the most of the beautiful summer weather.
Yoga Health Benefits
The National Institutes of Health report yoga’s potential to relieve low-back and neck pain, ease menopause symptoms, support weight loss and maintenance, and manage symptoms of chronic diseases, among others. Along with physical benefits, the meditative side of yoga provides opportunities for mindfulness and stress relief.
4. Water Sports
Kayaking, stand-up paddle boarding, surfing, water polo – the sky’s the limit when it comes to exciting water sports that double as incredible workouts! Grab a friend (or two) and choose your favorite activity or one you’ve never tried before.
The Benefits of Water Sports
Each of these sports work different areas of your body – your arms, legs, core, back, shoulders and more. Water adds resistance to any movements you make, so you’ll be gradually building muscle strength as you participate in an activity. Board sports, including surfing and paddle boarding, will help you work on your balance and upper body strength.
5. Backyard Games
They’re not just for kids – backyard games like badminton, corn hole and bocce ball can be more than just casual activities at a barbecue. Get a team together and feel free to be competitive! You can make these games more challenging by using heavier bean bags and stepping farther away from your targets.
The Benefits of Yard Games
Each of these games will test your hand-eye coordination and accuracy, plus they encourage teamwork. With regular practice, you may even notice positive health effects.
Playing a few rounds of badminton is a surprisingly intense exercise: it’ll get your heart pumping and arms and legs working as you try to keep the birdie on your opponent’s side of the net. In fact, a small study showed that women who played badminton over an eight-week period lowered their heart rates during exercise (which indicated improvements to their fitness levels) and lowered their blood pressure.
6. Cycling
Why not hit the road on your bike? Cruising through the neighborhood will keep you active on warm summer days, and it may even provide some surprising health benefits. Engage your legs, abs, arms and shoulder muscles throughout your ride as you pedal with your legs and glutes, stabilize with your core, and steer with your upper body.
Cycling Health Benefits
Cycling is a non-weight bearing and low-impact activity that’s a great form of aerobic exercise, which can strengthen many of your muscles, including your heart. If you make biking a consistent activity, there may be more benefits in store. A review of several studies showed regular cycling may decrease the risk of cardiovascular disease, may increase HDL cholesterol, and may reduce the risk of certain types of cancer.
7. Trampoline Fitness
Spring into action with a truly nontraditional form of exercise: trampolining. Believe it or not, a trampoline fitness class can actually be a great workout. Jumping is an effective form of cardio that gets your heart pumping and engages your muscles.
The Benefits of a Trampoline
A trampoline class will work your legs, back muscles, glutes and abs. Unlike jumping on a full-sized trampoline, during class, you’ll keep your upper body still and let your legs do the work on a mini trampoline. One study found you’ll do 68 percent more physical work on a trampoline compared to a treadmill.
As it turns out, trampolining and running may go hand in hand. With regular workouts, this type of exercise may increase V02 max (the maximum amount of oxygen one can use during intense exercise), which may lend itself to improved running performance.
Stay on track with your summer weight loss goals with these fun, hot-weather-friendly activities! Make exercise something to look forward to by adding a little excitement—and invite some friends to join in.
8. Pickleball
Looking for a fun, social activity this summer? Try pickleball! This fast-paced racquet sport is easy to learn, easy to play and gaining popularity across the country. Played with wooden paddles and a plastic ball on a court about half the size of a tennis court, pickleball is perfect for players of all ages and skill levels. Whether indoors or outdoors, it’s a great way to stay active and bond with friends or family.
Pickleball Health Benefits
Pickleball provides a full-body workout without requiring intense running or jumping. You’ll burn around 350 calories per hour while improving balance, coordination and agility. The quick side-to-side movements can also help train your reflexes and strengthen muscles, which is especially beneficial as we age. Plus, it’s a fantastic social activity, helping you connect with others while staying fit all summer long!
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