Sun tans, flip flops and longer days. Summertime vibes are here but that doesn’t give you a free pass to completely veg out and do nothing. It’s actually the perfect time to shake up your routine and get active outside - even during vacations.
So don’t take the summer off…take it on with our guide to get moving outside this season (and many of them are free!).
KICK THE DREADMILL TO THE CURB
The treadmill is a great alternative to get your steps in when it’s cold or raining outside but when that sun is shining, hit the pavement with your walk or run. Wouldn’t you rather take in the scenery instead of staring at the same old, same old from inside? Not only will you mix up the view, you’ll give your body a challenge with different surfaces like dirt trails or grassy hills.
With apps like Map My Run, you can discover new routes, track your progress, connect with others in your area and so much more.
Pip’s Tip: If you’re hitting the trails, keep your eye out for critters. Depending on where you live, this is prime time for snakes to make an appearance so just be aware of what’s around you.
PLAY IN THE PARK
It doesn’t matter how old you are, you can still get some playtime in! From frisbee, jump rope, or tossing the ball around, the options are endless. Heck. You can even do a body weight workout on the jungle gym that includes a circuit of pull-ups, squats, dips, lunges and hanging leg raises.
Pip’s Tip: Check with your local Parks & Recreation Department to see what summer leagues there are for adults that you can get involved with!
HIT THE BEACH
No it’s not to work on your tan (although that’s a bonus). The beach offers a ton of options for getting active outside. Besides surfing and volleyball, playing in the waves will get your heart pumping more than you think. Or better yet, burry someone in the sand or build a sand castle with your kids (or by yourself, we won’t judge)!
Pip’s Tip: Sit on your towel, close your eyes and get your zen on. Just 5 minutes of enjoying the feel of the sun on your face while you listen to the waves and do some deep breathing will do wonders for your stress level.
GO FOR A HIKE
When’s the last time you got outside and hit the trails? And no, I’m not talking about pulling a Michael Scott and going deep into the woods for a survival adventure. There are a ton of local trails you’re probably not aware of that are well suited for beginners. You’ll work up a sweat while you explore.
Pip’s Tip: Just plug into good ole’ Google “Hiking trails in [insert city name]” and you’ll get a ton of resources you can use to find the type of trails you’re looking for, from quick to multi-day options.
FROM YARD WORK TO WORKOUT
I have vivid memories as a teenager of my dad waking me up on the weekends to help him in the yard. I can’t smell mulch or see a wheel barrel without getting flashbacks. Gives me chills. I will say though that if you’re looking to get in an outdoor sweat sesh, doing yard work like mowing the lawn and gardening are great options.
Pip’s Tip: Treat any yard work like you would working out meaning, slowly increase your intensity instead of jumping right in to the heavy lifting. So before you grab that shovel and wheel barrel, do some of the smaller tasks that won’t push you to your limits right away.
GRAB A PADDLE
This is the perfect time to hop on a paddle board or in a a kayak and feel the burn while you cruise over the water. You’ll not only give your upper body an awesome workout but will fire up your core in ways you didn’t even realize were possible (until you wake up the next morning and it hurts to laugh).
Pip’s Tip: Don’t just rent your gear. Sign up for a local paddle boarding or kayak tour in your area where you can have someone guide you.
HIT THE FESTIVAL CIRCUIT
Do a quick search for local events taking place in your area and get social! From outdoor concerts to street festivals, it’s the perfect time to dance, laugh and taste treats from local restaurants. Make an event of it and bring friends and family.
Pip’s Tip: Summer is a busy time for everyone so do a little planning now so you can have your friends block out their calendars instead of waiting until the last minute.
ENJOY THE VIEW WHILE YOU MOVE
After all of the fun outdoors activities you have in store, you’ll want to be sure to take care of your body so you can keep this a pain-free summer. And what’s the simplest, most effective way to do that? Mobility training of course! The best part is you can do it anywhere so you can make a whole experience out of it. Just grab your phone, look up when the sunset is, pick a spot with a view, hit play and enjoy the view while you move.
Pip’s Tip: Grab on-the-go mobility workouts you can watch on your phone or tablet, and get ready to restore and recover from all of this summer fun you’re about to have!
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field. He's coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified