Summer Fitness Activities to Try This Year

The sun is shining, the air is warm, and you’re itching to get out of the office. Outdoor fitness activities are a great way to get in shape, improve mental health, and try new experiences this summer.

Research shows that Vitamin D-producing time in the sun can even improve mood. That’s why summer is the perfect time to take your fitness outdoors.

So, get outdoors and make the most of the summer. Bring your friends. Experience nature. If you spent the cold months in hibernation, now is the time to take it outside. Have fun, get a workout, and enjoy the sunshine.

Summer Safety

Wherever you go to get in your physical activity this summer, take precautions to stay safe.

• Always let someone know where you’re going.

• Bring a first aid kit.

• Bring necessary safety gear (e.g., a life jacket if you are going out on the water)

• Bring more water than you think you need.

• Bring a map if you are going to an unfamiliar trail.

• Eat before you go or bring a meal to ensure your blood sugar doesn’t drop in the hot weather.

• Don’t push yourself too hard if the weather is severely hot.

• Wear light clothing.

Hiking, Rucking, and Trail Running

Going to your neighborhood running or hiking trail is a fun way to get some outdoor fitness time. You don’t need much equipment, and most trail access is free.

The trail’s rocky terrain makes the experience more challenging than your neighborhood walk. Being in nature is also a more exhilarating experience than walking around the block. That’s what outdoor fitness is all about.

If you want to increase the intensity, you can run or ruck. If you aren’t familiar with rucking, it’s the practice of walking with a weighted backpack. The resistance of the pack requires full-body effort to remain stabilized and propel forward. It will burn more calories than walking.

Kayaking

Kayaking might be the perfect warm-weather activity. Living close to a lake, river, ocean, or any other body of water is a fun workout you will want to repeat all summer.

There’s nothing quite like being out on the water, inhaling the fresh air and the sun on your back as you paddle to new spots.

If you want a challenge, you can try sprint paddling. Set a 30-second timer and paddle all out. Rest for two minutes and repeat.

However you choose to kayak, rest assured you will get a great shoulder, arm, back, and core workout.

Rock Climbing

Climbing to the top of a rock makes you feel strong and confident.

Rock climbing is not only a great way to tap into that feeling, but it’s also a challenging outdoor workout. If you are new to rock climbing, you will want to go with an instructor on your first go.

They will be able to teach you how to climb, ensure you have a safe experience, and supply you with all the gear you need.

Your first time will likely include bouldering—climbing on rock faces close to the ground. You won’t need harnesses or ropes, which is an excellent option for beginners. Another good option for beginners is top-rope climbing, which involves climbing a rope anchored at the top of your route while your instructor belays you.

Both bouldering and top-rope climbing are challenging workouts. You will use several muscle groups including your legs, arms, shoulders, and back.

Road Running

Running in new areas gives you that same feeling of exploration as a kid. There’s nothing more satisfying than lacing up your shoes and hitting the open road.

Summer mornings are the perfect time to start road running. It’s not too hot but the weather is still nice enough that you can get your cardio in any day of the week.

If you like running, you may also enjoy these articles!

• 10 Tips for Safe Winter Running in Cold Weather
• Jumping Rope vs Running: The Ultimate Cardio Showdown
• Rucking vs Running: What’s The Best Cardio Option For You?

Mountain/Trail Biking

Exploring new trails on two wheels is another great way to enjoy the warmer weather.

Biking is a killer leg, core, and cardio workout.

Finding trails designed for mountain bikes is best so you aren’t dodging pedestrians during your ride.

There are two types of tracks, single and double. The single track is one-way traffic wide enough for a single bike.

A double-track trail is wide enough for two bikes to ride side-by-side.

If you fall in love with mountain biking, there are several options for a challenging workout. Standard trail riding is the most common, but you can also try cross-country biking, downhill parks, or all-terrain fat tire biking. Mountain biking is also an activity you can do year-round. Start this summer and keep peddling through the new year. Whatever option you choose, a bike ride is one of the most fun summer activities.

Swimming

Swimming is the original summer fitness activity. It’s a fantastic summertime workout because it doesn’t have to feel like a workout. Remember long summer days spent playing games with your best friends by the pool? Those cannonball competitions and races to the other side worked your core, arms, legs, and cardiovascular system.

Summer water fun doesn’t have to end with childhood. Go to the lake or the beach and jump in. If you want a more structured workout, you can use a similar routine to what I suggested above for kayaking. Swim for 30 seconds. Rest for two minutes. Repeat as many times as you’d like.

Water Skiing and Wake Boarding

Nothing cools you off on hot summer days like the lake. If you have access to a speed boat and a set of skis, you are in for a great core and leg workout.

Water skiing and wakeboarding are water sports that challenge the abdominal muscles, obliques, quads, and hamstrings.

Stand-up Paddleboarding

Standup paddleboarding is a low-impact activity you can do in any body of water. Paddleboarding is good for balance training and improving core stability.

It can feel like leisure time as you explore new waterways, but it’s an excellent outdoor activity to improve fitness. If you don’t own a paddleboard, don’t worry. Paddleboards are cheap to rent!

Surfing

If you live near the ocean, you probably already know surfing is a fantastic fitness activity. It is a demanding full-body workout that uses intense strength and endurance.

Surfing is an excellent workout because it requires the body to shift movements quickly, from laying flat on a board while paddling with your arms to jumping up into a squat position and using the core to guide the board. All in the blink of an eye.

Horseback Riding

Horseback riding is a challenging outdoor sport. Maintaining proper form while sitting on a 600-lb animal is difficult. It’s also a great time.

Riding a horse through the warm winds of summer is a perfect way to spend an afternoon. Horseback riding will give you a core, leg, and back workout like nothing you’ve experienced. Sitting for a few days after will hurt, but it will be well worth the soreness.

Archery

Archery is often overlooked when it comes to outdoor fitness. But it requires upper-body strength and core stability.

Archery develops focus and proper breathing mechanics.

Strength Training Outdoors

One of my favorite fitness activities is going to a local park in the early morning for a total body workout. Bring a kettlebell or a set of dumbbells, and you have everything you need. Enjoy the beautiful scenery as you alternate between squats, swings, pull-ups, and push-ups. This is a fun way to work on your fitness goals while enjoying the beautiful weather.

If you’re new to kettlebell training you might enjoy these beginner resources.

Single Kettlebell Training for Beginners [+Training Plan]

The Best Kettlebell Shoulder Workout Guide for Beginners

10 Minute Kettlebell Workout for Full Body Fitness

Outdoor boot camp-style group fitness classes are also popular during the summer. Get away from the air-conditioned gym for a day to spend some time outside.

Bring a water bottle and drink plenty of water with a bit of salt. The salt will help replenish your electrolytes. The summer sun may feel good but can also lead to dehydration.

Ultimate Frisbee

Summer is the season of play. Team sports like ultimate frisbee and flag football are fun ways to burn extra calories. You can join a local league or take the whole family to a local neighborhood park to play.

Yoga

Yoga classes can be a peaceful way to get a sun-soaked workout. Yoga can improve your mobility, reduce joint pain, and enhance stability.

Court Sports

Court-based sports like tennis or basketball are good summer physical activities. They’re fun, burn calories, and, most importantly, they’re free.

If you own a racket and some tennis balls, you only need to find a park with an open court.

Conclusion

Summertime is the best time to ditch the fitness centers and have some healthy outdoor fun. Whether you decide to try a new sport, outdoor challenge, or fitness routine, taking your fitness outside is a great way to spend your summer.

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References

Penckofer S, Kouba J, Byrn M, Estwing Ferrans C. Vitamin D and depression: where is all the sunshine?. Issues Ment Health Nurs. 2010;31(6):385-393. doi:10.3109/01612840903437657