There’s nothing as motivating to stay active as the summer’s great weather. You want to just live outdoors, walk, run and do whatever it takes to just stay outside. Unfortunately, there’s also nothing as demotivating as the hot summer weather. I mean, it is just unbearable to work out in this heat, especially if you work out in the gym. The gym I used to go to didn’t even had any air conditioning and windows couldn’t be open, making it impossible to live through even 15 minutes of my high-intensity routine.  So the big question is: How do we stay active in summer?

If you want to know, then bear with me.

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How to Stay Active in Summer

Take it outside

The first and one of the most important tips is to take it outside. This way you get to enjoy the beauty of the summer days while still staying active. Because, honestly, who wants to be stuck in the gym when the sun is blazing? We get so many months of rain and cold that force us to stay inside that spending the days inside in such weather is simply a crime.

If you have a garden, work out in the garden. No garden? Take it to the park. If you live near the beach, then better yet – take it to the beach. It is an amazing experience worth having.

Stay out of the heat

Heat makes your body work much harder than it already does, this is why working out at peak times is not desirable. Use early mornings or evenings to work out, depending on your schedule. If you work out in the morning, you may find that it gives you the energy boost for the day, while working out in the evening can improve your sleep. I, personally, feel relaxed and drowsy after an evening workout.

Another tip is to stay in the shade to avoid overheating and being exposed to the sun for too long.

Stay Hydrated

We have all heard that we need to drink at least 2 l of water a day. While the actual number varies greatly between people, in summer, and in any warm/hot weather in general, we need to drink more to prevent dehydration – on average between 2.5 and 3 l. But if you add a workout on top of the heat, that makes your water requirements even higher. Make sure you drink at least 10 to 14 glasses of water throughout the day and an additional glass or two during your workout, taking a few sips every 10 minutes.

Choose outdoor activities

The key to staying active in summer is choosing the correct activities. Here you can choose from jogging, running, sprinting, walking or riding a bicycle. Water-based sports are also great if you know how to do them and take care to stay safe.

Another alternative is to do body weight exercises like skipping rope, squats, lunges (try walking lunges – they are beastly!), press-ups and many more. Take your yoga, pilates or aerobics outside. If you have some equipment like dumbbells or kettlebells and also have a garden, take them out to the garden too and enjoy your summer workout. My hubby has a punching bag hung outside and it makes a nice high-intensity addition to my workout.

Make it fun with friends

There are so many group activities and team sports. You’re never too old for a good game of tennis, basketball, football, badminton, volleyball, frisbee or even tag rugby. For some games you need to have courts and sometimes even a membership (tennis club, for example). Others you could play in the park, on a beach or even in your garden. I, personally, am a life-long fan of badminton – I played it since I was about 6 or 7 and I still love playing it. My husband and I play badminton in our garden in the evenings when the kids are in bed and it makes me feel happy like a child. It is also a great way to get some exercise on top of everything else you might be doing. When it comes to physical activity, every little thing counts – when we were holidaying in Spain, we used to play ping-pong. Why not if it makes you move instead of sitting on the couch? And the best part of all of these is that you can play it with your kids. Double fun.


Summer is the best time of the year to stay active. It is so easy, given the weather is not rainy. But being stuck in the gym is no fun, and it can also be hard on your body when you don’t take measures to prevent overheating and dehydration. Use these 5 tips to find your best summer activities and enjoy your healthy summer lifestyle!

Stay hydrated

Lana x

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