Summer is the perfect time to reboot your fitness routine! With longer days and warmer weather, it’s a great time to get outside. However, it’s important to choose activities that are both enjoyable and safe in the heat. Here are some of our favourite ways to exercise in summer.

How to exercise in summer

UTILIZE MORNINGS AND EVENINGS

One of the most effective ways to beat the summer heat is to exercise early in the morning or the evening. Temperatures are cooler and the humidity is generally lower, making it easier to train without overheating. Starting or ending your day with a workout can also set a positive tone for the rest of the day or help you unwind before bed.

GET IN THE WATER

Swimming is a fantastic full-body workout that’s easy on the joints and perfect for hot weather. Whether you’re doing laps in a pool or wading through a lake, you’ll get a great cardio workout while staying cool. Plus, water resistance adds an extra challenge for your muscles, enhancing strength and endurance.

Watersports like kayaking, canoeing, paddle-boarding, water-skiing, and wake-boarding also provide excellent full-body workouts. While being an excellent source of fun, watersports help improve balance, coordination, endurance, and strength. In fact, the benefits of outdoor rowing are so immense that indoor machines have been created for commercial use. “Rowing is a complete workout that simultaneously exercises your upper and lower body. To put that in context, elite real-life rowers use about 70% of all the muscles in their bodies when they row.” (Very Well Health, 2024). 

CONNECT WITH NATURE

Practicing yoga in an outdoor setting allows you to connect with the environment, which can elevate your mood and reduce stress. The fresh air and natural light contribute to a more invigorating experience compared to indoor sessions, while the sounds of nature enhance relaxation and mindfulness.

Hiking is also a fantastic way to combine wellness and recreation. In fact, “a new, small study of the neurological effects of “green exercise” — meaning physical activity done in nature — finds a short, leafy stroll improves working memory and concentration substantially more than completing the same brief walk inside” (The Washington Post, 2023).

HIT THE BEACH

If you live near the water, take advantage of the beach for your workouts. Running or playing sports on unstable sand provides an excellent lower-body workout, as “energy expended exercising on sand is up to 1.6 times greater than that of exercising on grass” (Men’s Health, 2022). Our in-home personal trainers in Toronto and Collingwood can also meet you on the water for a workout using resistance bands and bodyweight exercises!

HIT THE ROAD

Biking is a great cardiovascular workout that you can do alone or with friends. Explore your neighborhood, find scenic bike trails, or commute by bike to mix fitness with practicality. If you don’t have your own bike, many cities have a rental program (such as Bike Share Toronto) for daily use.

OUR TIPS

Drink plenty of water before, during, and after warm weather workouts to prevent dehydration. Protect your skin by applying sunscreen with at least SPF 30, wear a hat, put on sunglasses, and choose light, breathable, moisture-wicking clothing to help keep your body cool. If you start to feel dizzy, nauseous, or overly fatigued, stop exercising and find a cool place to rest. If the sun is too hot, seek shade as much as possible.

FINAL WORDS

Exercising during the summer can be incredibly rewarding and enjoyable if you take precautions against the heat. Our team of in-home personal trainers in Toronto, Collingwood, Hamilton, London, and Ottawa offers outdoor sessions when the weather permits. If virtual personal training is better for you, you can even take your device – and your trainer – out to your porch or yard! Book your free initial session here to start making the most of the summer months – we’d love to help you out.