Summer is in full swing, and there's no better time of year to take your workout outdoors. Working out outdoors isn't just great for getting your heart rate up—it also gives you the chance to enjoy fresh air, soak up the sun, and get the vitamin D you need to feel your best.
The best kind of workout is one that you'll happily do, and finding the type of movement your body craves is key to developing a sustainable summer workout plan. Not sure where to start with sweating in the sun? We've got you! Here, we'll take a look at some ideas for new workouts to try under the summer sun (don't forget to pack your favorite summer fruits to refuel afterward).
1. Swimming: a refreshing way to stay fit
The classic summer workout, swimming lets you stay cool while providing a low-impact workout that keeps you in control of your intensity level.
The benefits of swimming include:
- Builds endurance
- Low-impact
- Reduces stress and anxiety
- Improves lung capacity
- Improves cardiovascular health
Give it a try: If you're not a natural in the pool, no worries. There's nothing wrong with signing up for adult swim lessons, or starting out with a water aerobics class to get a feel for whether you enjoy the pool. If you're already confident in your swimming abilities, start slow by swimming for 15-20 minutes a few times each week, working slowly to build up your endurance and strength.
2. Trail running for an exhilarating challenge
Trail running is a challenge for your mind and your body that will leave you feeling strong, relaxed, and refreshed. Pro tip: leave your headphones at home when you're out trail running. Enjoying the sounds of nature will add to the zen of spending time on the trails.
The benefits of trail running include:
- Natural surroundings can boost mental well-being
- Lower impact than running on asphalt
- Improves proprioception (your brain's awareness of your body's position)
- Natural interval training
- Improved agility
Give it a try: Trail running is a fun and relaxing way to increase your cardio fitness, and you can get started by learning more about trails in your area (check out websites like AllTrails to learn more about nearby hidden gems). Using interval training to play with your speed (for example, running one minute, then walking for one minute) can help you build up to a more constant run. Remember, safety first—go with a friend if you can, make sure your phone is charged, and always let someone know where you're going and when you'll be back.
3. Beach volleyball for a full-body workout
If you're lucky enough to live within driving distance of a beach or sand volleyball court, you'll love the teamwork, excitement, and full-body challenge that you'll get from a game of beach volleyball.
The benefits of beach volleyball include:
- Improved coordination
- Improves reflexes
- Engages legs, core, arms, and shoulders
- Lower impact than hard court surfaces
- Improves endurance
Give it a try: If you have friends who are down to play, organize a weekend game. New to the volleyball world? Check out community centers and local recreational organizations to join a team and get started.
4. Outdoor yoga for flexibility and mindfulness
Taking your yoga practice outdoors can be a fun and challenging way to experience asanas in a new light. Whether you practice with a class or on your own, be sure to enjoy every deep breath of fresh air from your first sun salutation to your final namaste.
The benefits of outdoor yoga include:
- Reduction of stress and anxiety
- Promotes healthy circadian rhythms
- Increased serotonin
- Increased engagement in practice due to enhanced sensory experience
- Improved proprioception
Give it a try: Search for an outdoor yoga class near you (unless otherwise stated, yoga classes are generally welcoming to all levels, and your instructor will help you with any necessary modifications). No outdoor yoga options in your area? Head outside with your mat or a towel, pull up a free yoga video (you'll find tons of options on YouTube), and get started!
5. Stand-up paddleboarding for balance and core strength
Stand-up paddleboarding allows you to glide across the water's surface while you enjoy a full-body workout that improves your balance, calms your mind, and works a wide variety of muscle groups.
The benefits of stand-up paddleboarding include:
- Improved strength and endurance
- Improved cardiovascular health
- Engages a variety of muscle groups, including the arms, shoulders, back, legs, and core
- Improved balance
- Increased mental clarity
Give it a try: Many communities offer stand-up paddleboarding rentals and classes. If you have kayak or rowboat rentals available in your area, ask whether they offer stand-up paddleboard rentals as well. If it's your first time, be sure to schedule a class or lesson with an instructor before hitting the water on your own.
6. Ultimate Frisbee for cardio and teamwork
Fast-paced and fun, Ultimate Frisbee is a cardio-intensive game that requires teamwork, agility, and quick thinking. The game is perfect for those who want to socialize while exercising outdoors.
The benefits of ultimate Frisbee include:
- Improved agility
- Improved cardiovascular health
- Development of teamwork skills
- Improved hand-eye coordination
- May reduce feelings of anxiety and depression
Give it a try: Ultimate Frisbee is popular around the world, and it's likely that you'll be able to find a friendly game wherever you go. Check out Pickup Ultimate to find and join a game near you, and show up ready to sweat and make some new friends.
At Evidation, we're here to support your health, no matter how you choose to enjoy healthy movement. With our app, you'll be able to track a variety of activities, get insights into your performance, and earn rewards for staying active. We're here to help you set and meet fitness goals, monitor your progress, and stay motivated, all summer long.
This is the perfect time of year to enjoy all that the outdoors has to offer, and at Evidation, we're here to help you to make the most of your health data by providing personalized insights and content that helps you live your best life. Learn more about Evidation today and download the app—we can't wait to support you!
