Make Exercise Fun During The Summer Months

African American Parents WIth Boy Son Riding BikeSummer only comes around once a year and for many, so does that all important sun and nice weather. Summertime is a time of picnics, vacations and family reunions. With the kids out of school and all the fun to be had, keeping up your daily exercise program can be brutal. However, finding a healthy balance between recreation and exercise can be more rewarding than you think.

Instead of hiding away inside for your weekly workouts, many health articles suggest, in addition to eating healthy, incorporating other highly effective exercises into your regime to maximize your enjoyment of that warm weather. Don’t forget to get the kids involved as well!

Summer Workout Ideas

  • Enjoy a Nice Swim Do you enjoy doing a few laps? Keep cool while being active by incorporating a few good laps into your day while you and your family or friends enjoy the warm weather poolside. Depending on the intensity of your workout, a 155 lb woman can burn an additional 200+ calories per half an hour.
  • Find Those Skates A fun, interesting activity for you and the family, rollerblading can burn 250 calories per half an hour for a 155 lb woman. If you’re looking for something to do with the kids on Saturday that will make up for that missed workout, try a fun afternoon on the trails at your neighborhood park or nearest beach. Be careful though and don’t forget the necessary safety gear – helmet, wrist & knee pads.
  • Take Your Bike For a Ride If your normal daily exercise program includes a stationary bike for aerobic exercise, try taking your cycling outside for the summer. You can ride your bike to the store, to do your errands, or to a nearby friend’s house for a day in the sun. This old school age activity can burn an average of 300 calories each 30 minutes for a woman who weighs 155 pounds.
  • Take Up Water Skiing If you are lucky enough to live lakeside or near a large body of water, summertime can include a variety of boating activities for you and your family or friends. For a 155 lb woman, water skiing can burn up to 250 extra calories per half an hour. So try enjoying your lake and boating fun while sneaking in a workout that builds up your upper and lower body strength.

In conclusion, the active you probably looks forward to the summertime and warm weather, but dreads trying to balance fun with your daily exercise program. This year, try spicing up your old body care routine by introducing some new activities as well as old standards to your exercise routine so you can enjoy the warm weather and sunshine to its fullest. It’s important for the whole family to stay active during the short summer months.

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Make Summer Workouts Fun!

ReadyGet the whole family moving this summer! Today’s guest blogger talks about how parents can squeeze in an exercise routine, plus incorporate the kids so it’s healthy and fun for everyone.

With summer around the corner, there is no better time to dial up your exercise and stay on track with your workout routine. Kids are home, the days are long and vacations are on the calendar, but with a little planning and a small amount of time, you can chisel away those abs, strengthen your whole body and get or stay in great shape.

To get started, try these tips:

Make a realistic commitment

Instead of hoping you have time to fit it in, decide and act on a course of action that keeps you fit this summer. Try 30 days of 10,000 steps/day, 300 pushups a month, 30 runs in 30 days, or even a benchmark number of workouts to hit over the summer.

Get up 10 minutes earlier

Even 10 minutes of exercise can be a keystone habit that helps you make healthier choices for the rest of your day. For your 10 minute workout, try the following:

  • Day 1 – 10 reps of Pushups, 10 reps of Sit-ups, 10 reps of Squats, repeated for as many rounds as possible in 10 minutes.
  • Day 2 – 10 rounds of 30 seconds on, 30 seconds off sprints around the block (running or cycling), mountain climbers in the living room, or even the plank.

Let your kids see you exercise

Kids are always watching adults to learn how to act, react and respond. If you let your kids see you exercise and prioritize your time to exercise, they may learn to do the same.

Incorporate your kids into the challenge

Buy everyone in the family an inexpensive pedometer and have a family challenge to see who can accumulate the most steps in a day, week, month and the summer. With older kids, create a point system based on every 30 minutes spent exercising. As family members accumulate points, they can receive gift cards or extra privileges.

Take a family walk or bike ride after dinner

With more hours of sunlight, there is no better way to wind down than to spend a few minutes as a family walking and talking after dinner. The activity will help aid in digestion and eliminate the consumption of extra calories, while the social interaction will create powerful bonds and open lines of communication.

Build an obstacle course

With smaller kids, creating and using an obstacle course can be a great source of exercise and fun. Use indoors, outdoors or the park to go over, under, around and through. Ensure that the obstacles are age-appropriate and that the course itself is manageable for everyone. Challenge yourself by aiming for a faster time or by seeing how many rounds you can do in a specified time.

Sign up and train for a race

Having a goal keeps you motivated, and training for a race can create healthy competition between family members. Races like color runs, mud runs, adventure races, obstacle courses and super hero runs may serve as an appropriate challenge for all ages while providing a new challenge or adventure.

Hire a personal trainer or join a group fitness class

The accountability of having an instructor or trainer to check in with or report to can work wonders for staying on track all summer while keeping the workout fresh and providing new challenges.

Written by: Andrew Chaddick, Personal Trainer


About the Author

Andrew Chaddick, who is certified as a Strength and Conditioning Specialist by the National Strength and Conditioning Association, earned a Bachelor’s of Science degree in Kinesiology from Texas A&M University – Corpus Christi, and a Master’s of Science degree in Kinesiology from the University of Texas – Pan American.

He is a Performance Enhancement Specialist by the National Academy of Sports Medicine, and his expertise is in Strength Training for Endurance Athletes, Sport Performance Training and Goal Achievement for All Ages.

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