Many people pause their workout routines during the summer because it’s just too hot to exercise outside. It’s true that physical activity in the summertime heat can be uncomfortable and dangerous, but if you are careful and take certain precautions, it can be as fun and rewarding as working out any time of year outside. Studies have shown that going outside to work out can elevate your mood and combat anxiety and depression. So, follow these tips and enjoy a great workout while you get some Vitamin D.
Arguably one of the most important tips, staying hydrated will help keep you safe if you are exercising outside. In general, most people who are not exercising need about 64 ounces of water each day to stay hydrated. If you drink an additional 8 ounces of water for every 15 minutes you are exercising outside, you should stay hydrated. Besides, drinking water can help you lose weight, too, so it’s a win-win.
Exercise early or late in the day
The hottest part of the day tends to be around 2 p.m., and your risk of sunburn peaks around noon, so avoid exercising outdoors in the middle of the day. The best times of day for working out are early in the morning as the sun is rising or late in the evening as it is setting. Get energized with a great jog in the morning and relax with some sunset yoga later in the day. That’s just a suggestion, of course. You’ll be the happiest when your workout routine is tailored to your preferences.
Work out in bursts
Just because you plan to run for 30 minutes a day doesn’t mean you have to do it all at once. Even if you run for five minutes six times a day, you still get 30 minutes, and it helps your body just the same. You also could do interval training, in which you focus on a certain body part: 15 minutes of leg exercises in the morning and 15 minutes of cardio in the evening, for example. You could take it a step further and do short bursts. If you go outside and sprint as fast as possible for one minute 10 times a day, it’s the same as sprinting as fast as possible for 10 minutes.
Get in the water
Who doesn’t like to hit the pool or the beach during the summer? Whether you live along the coast or you are just visiting, a morning jog on the beach is a great way to start your day. Wear shoes you don’t mind getting wet, and jog into the water to cool off. If you have access for a pool, swimming is great exercise. If swimming just isn’t for you, though, try water aerobics at your local gym or try paddling in a canoe or kayak.