written by Grace Farrugio
Are you looking for some simple ideas on how to stay active this summer?
Summer is the time to get outside and enjoy the beautiful weather. It is also the perfect time to take advantage of all the warm weather activities and opportunities to get some exercise.
Here are five fun and simple things to do this summer that will keep you active!
1. When it gets warm, go for a swim
Whether it is in a swimming pool, lake, or ocean, swimming is a great way to cool off and practice some aerobic exercise. According to the Centers for Disease Control, just two and a half hours of aerobic activity each week can decrease the risk of chronic illnesses.
Activities like running can be hard on your joints and muscles, so swimming is an excellent choice for those suffering from any joint or muscle pain. Physical exercise can often be difficult and painful for people suffering from arthritis, so swimming is a great way to improve the strength of arthritic joints without worsening symptoms. Less stress on the body means that taking advantage of water-based exercise will allow you to exercise for longer and feel less pain while active.
In addition to the various physical benefits, swimming can benefit your mental health. Water-based aerobic activity has been proven to improve mood and decrease symptoms of depression in both men and women.
2. Get out on the court and play a game of tennis or pickleball
Racquet sports are great for maintaining cardiovascular health while enjoying a little friendly competition. Playing tennis for three hours per week can reduce the risk of cardiovascular disease by 56%, and certain studies have shown that tennis players live 7-9 years longer than those with sedentary lifestyles.
Anyone can learn to play the sport, and there are many physical benefits to playing tennis, including:
· Strengthening Bones
· Reducing Stress
· Increasing Cardiovascular Fitness
· Weight Management
The sport also encourages development beyond physical health. Tennis can be a great way to keep your brain active and develop:
· Strategic thinking and problem-solving
· Coordination, agility, and balance
· Self-confidence
· Healthy competition and fostering personal relationships
People of all ages can enjoy the benefits of tennis, and it is a great way to spend time outside with friends and family. However, tennis can be difficult for those suffering from joint or muscle pain. As an alternative, try another racquet sport called pickleball. Pickleball is the fastest-growing sport, especially among seniors, because it is a great cardiovascular activity that is easier on the body.
3. Go for a nature walk
This may seem like an obvious choice, but the benefits of walking daily speak for themselves. Spending time in nature is important to heal your mind and restore a sense of calm. Taking a walk in the beautiful weather can improve both physical and mental health:
· Maintain a healthy weight and lose body fat
· Prevent or manage heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
· Improve cardiovascular fitness
· Strengthen your bones and muscles
· Improve muscle endurance
· Increase energy levels
· Improve your mood, cognition, memory, and sleep
· Improve your balance and coordination
· Strengthen the immune system
· Reduce stress and tension
Consider incorporating walking as a part of your daily routine. The more you walk, the more your body will benefit. Stay motivated by setting goals and tracking your progress over time. Keep your walks interesting by exploring new routes, listening to music, or using it as an opportunity to socialize with others.
4. Spend some time in nature gardening
It is not too late to start planting your summer garden! While it may not seem super demanding, gardening can actually be a great form of exercise. With actions like squatting, lifting, and digging, gardening serves as a physically intense full-body workout. You can burn just as many calories by planting vegetables as you can working out in the gym.
Gardening is another amazing opportunity to spend time in nature. Outdoor activities promote deeper breathing which improves digestion, lung health, immune system response, and blood oxygen levels. Nature is proven to relieve stress and calm muscle tension. Repetitive actions like watering and weeding can bring relaxation and focus.
Gardening is a community full of people looking to socialize and give advice. Developing this hobby can be an opportunity to meet new people from a variety of backgrounds and create connections over a common goal. Social connections are important for humans’ mental health to reduce stress, improve resilience, and provide support. Having this support system combats symptoms of depression and anxiety.
As an added bonus, the things you plant can also help you maintain a healthy lifestyle. Consider planting fruits, vegetables, and herbs that you can incorporate into your daily diet. Gardening encourages people to eat a well-balanced diet with fresh, antioxidant-rich foods.
5. Bike instead of driving
Biking can help you clean up your lifestyle on more than one level. Shown to be a great form of cardiovascular fitness, biking is also a clean form of transportation. Using bicycles as transportation ensures daily exercise and helps clean up the environment. Bikes use fossil fuels or release pollution into the air. Consider biking to work or simply enjoy a pleasure ride just to get out of the house.
Like many forms of cardiovascular fitness, biking has many health benefits, including strengthening muscles, improved coordination, better mobility, and reduced body fat. Biking is a low-impact activity taking the stress off of the hips, knees, and feet.
Summer is a time for fun outdoor adventures and relaxation. There are many ways to take advantage of the beautiful weather and get some exercise. Consider taking a break from the gym and exercising outside. Take some time each day to try out one of these activities and keep your body and mind active. During these next few months, take the time to clean up your lifestyle with some fun outside!
