Summer Fitness Tips: Stay Active, Hydrated, and Healthy

Hello Friend,

Summer is here, and with it comes longer days, beautiful sunshine, and the perfect opportunity to get outside and stay active. However, the summer heat can sometimes be a challenge. Don't worry – I've got you covered with some fun and engaging tips to help you stay active, hydrated, and healthy this summer.

Early Morning and Late Evening Workouts

When it comes to summer workouts, timing is everything. Try to schedule your healthy movement sessions for the early morning or late evening when the temperatures are cooler. This will not only make your activity more comfortable but also reduce the risk of heat-related illnesses. Plus, there's something magical about a sunrise or sunset workout that can be incredibly motivating.

Stay Hydrated – Essential Summer Hydration Tips

Hydration is key, especially when you're active in the heat. Make sure to drink plenty of water throughout the day, not just during your workout. Carry a water bottle with you and take sips regularly. Remember, if you feel thirsty, your body is already dehydrated. Add a slice of lemon or cucumber to your water for a refreshing twist, or try coconut water for a natural electrolyte boost.

Fun Summer Activities to Stay Active

1. Sunset Stretch & Strength Flow
Lay a towel or yoga mat on the patio or grass. Do 5–10 minutes of gentle strength-based movement: seated twists, modified planks, hip bridges, standing squats holding onto a chair or tree for support. End with a long exhale as the sky changes colors.
Why it works: You’re building core strength, stability, and flexibility without stress or strain.

2. Water Resistance Workout
Use the pool (or lake!) as your gym. Walk laps in the shallow end, do water push-offs from the wall, gentle treading, or side leg lifts. The water adds resistance and protects joints.
Why it works: This builds muscle and boosts cardio without impact—perfect for joint support and stamina.

3. Power Walk & Pulse
Start with a 10-minute walk, then stop and do mini strength bursts: 10 step-ups on a curb, 10 standing leg lifts, or 10 arm circles with water bottles. Repeat every 5–10 minutes.
Why it works: You’re combining cardio with functional strength training to keep your heart and muscles young.

4. Grocery Bag Strength Session
Before putting your groceries away, use the bags for a mini resistance circuit: hold one in each hand for bicep curls, lateral raises, or a short walk around the kitchen holding them like farmer’s carries.
Why it works: Real-life weight training that sneaks in grip strength, posture work, and core activation.

5. Barefoot Balance & Mobility Circuit
Outside or inside, kick off your shoes and do a 5-minute circuit: stand on one foot for 30 seconds each side, then do 10 gentle toe touches, 10 slow marching steps, and ankle circles.
Why it works: Improves proprioception, prevents falls, supports joint mobility, and strengthens stabilizers.

Get Your Vitamin D – Benefits of Sun Exposure

While you're out and about, don’t forget to soak up some sunshine to boost your Vitamin D levels. Vitamin D is essential for bone health, immune function, and overall well-being. Just 10-30 minutes of midday sun several times a week can provide you with the Vitamin D you need. Remember to protect your skin with a clean sunscreen that doesn't contain toxins. Apps like Yuka (the one with the carrot icon) are great for checking the safety of products, and EWG.org is another excellent resource for finding clean sunscreens.

Listen to Your Body – Importance of Rest and Recovery

The summer heat can be taxing on your body, so it's important to listen to what it's telling you. If you start to feel dizzy, fatigued, or overly hot, take a break and find some shade. Your health and safety are the top priority, so don't push yourself too hard.

Dress for Success – Summer Workout Clothing Tips

Wear light-colored, loose-fitting clothing that allows your skin to breathe and sweat to evaporate. A wide-brimmed hat and sunglasses can protect you from the sun's rays, and a cooling towel around your neck can help you stay cool.

Join a Group or Class – Social and Motivational Benefits

Consider joining a summer fitness group or class. Whether it’s a local yoga session in the park, a running club, or a beach boot camp, working out with others can be incredibly motivating and fun. Plus, you’ll make new friends who share your passion for fitness and health.

Cool Down with a Healthy Treat – Refreshing Summer Snacks

After a hot workout, cool down with a healthy treat. Try making your own smoothie bowls with fresh fruits, or freeze some yogurt with berries for a delicious, refreshing snack. These treats will help you cool down and refuel.

Staying active during the summer doesn’t have to be a chore. With these tips, you can make the most of the sunny season while keeping fit and healthy. Enjoy the sunshine, have fun with your healthy movements, and most importantly, listen to your body and stay safe.

Wishing you a summer full of fun, fitness, and fantastic memories!

Warmly,
Debbie