How to Maintain Your Exercise Routine During the Summer

This article will provide you with practical tips to adapt your exercise routine to fit the summer season.

Discover practical strategies to maintain your exercise routine during summer. Learn how to adapt to changes in living patterns, lack of gym access, dietary shifts, and warmer weather to stay fit and healthy all season long.

Summer often brings changes to our daily routines. Vacations, warmer weather, and altered living patterns can disrupt our regular exercise habits. Maintaining an active lifestyle during these months is crucial for overall health and well-being. Let's look at some practical tips to adapt your exercise routine to fit the summer season.

Adapting to Warmer Weather

Exercising in hot weather can require special considerations to stay safe, comfortable and to reach your full potential.

  • Exercise early or late: To avoid the peak heat of the day, plan your workouts for early morning or late evening when temperatures are cooler. This not only helps you stay comfortable but also reduces the risk of heat-related illnesses.
  • Staying hydrated: Hydration is key, especially during the summer. Drink water before, during, and after your workout to replenish fluids lost through sweat. Consider sports drinks for longer sessions to replace lost electrolytes.
  • Pick the right outfit: Choose lightweight, breathable, and moisture-wicking fabrics to help keep your body cool. Light-colored clothing can also reflect heat, keeping you cooler than dark colors.

Working Out

If you don’t have access to a gym during the summer, or you feel that it's hard to be indoors during the season, there are plenty of alternatives to keep you active.

  • Outdoor workouts: Take advantage of the good weather and move your workouts outside. Parks, trails, and beaches offer great venues for running, cycling, swimming, and bodyweight exercises. Look for outdoor fitness classes or groups in your area for added motivation and social interaction.
  • Home workouts: Home workouts are a convenient option when the gym is not available. Use bodyweight exercises, resistance bands, or home workout equipment like dumbbells or kettlebells. Online fitness programs and apps can provide structure and variety to your home exercise routine.
  • Creative fitness solutions: Think outside the box and incorporate physical activities into your daily life. Gardening, playing with your kids, walking your dog, or even doing household chores can keep you moving and burning calories.

Changes in Diet

Another thing that usually follows the sunny sommer is how and what we eat. Summer often brings changes to our eating habits, with more social gatherings, barbecues, and travel. There are several ways to navigate that, and Lifesum has written about that in the past, but some ideas are easy to remember. 

  • Plan healthy meals and snacks: Prepare nutritious meals and snacks ahead of time to avoid unhealthy choices when you’re on the go. Fresh fruits, vegetables, lean proteins, and whole grains are great options for maintaining energy levels.
  • Stay mindful of portion sizes: With the abundance of summer treats, it’s easy to overeat. Be mindful of portion sizes and try to balance indulgent foods with healthier options. Eating smaller, more frequent meals can help making mindful choices.
  • Hydrate with nutritious beverages: Water, in the many ways it can be served, is a great alternative. So are herbal teas, or infused water with fresh fruits and herbs. These options help keep you hydrated, which can improve your overall wellbeing.

Keeping Motivation Alive

Maintaining motivation during the summer can be challenging. However, there are strategies that can help you keep on track, and they don't cost a thing. 

  • Set realistic goals: Set achievable fitness goals that are tailored to your summer schedule. Whether it’s a daily step count, a weekly workout target, or a specific fitness milestone, having clear goals can keep you focused and motivated.
  • Partner up with someone: Exercise with a friend or family member to stay accountable and make workouts more enjoyable. Having a workout buddy can also provide support and encouragement, making it easier to stick to your routine.
  • Track Your progress: Use a fitness tracker, journal, or app to monitor your progress. Tracking your workouts, nutrition, and hydration can help you stay committed and see how far you’ve come.

Maintaining your exercise routine during the summer requires some adjustments, but it’s entirely possible with a bit of planning and creativity. By adapting to the warmer weather, finding alternatives to the gym, adjusting your diet, and staying motivated, you can remain active and still enjoy a relaxing summer. 

What are your favorite ways to stay active during the summer months, and how do you overcome the challenges of the season?

All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice. If you have or think you are at risk of developing an eating disorder, do not use the Lifesum app and seek immediate medical help.