Solo and Family Summer Fitness Opportunities
When summertime arrives, you have many different and unique fitness opportunities. You have more things that you can do alone as well as with your family.
With summertime, these fitness opportunities are more often found outdoors than not. Racket games are popular during the summer months.
You can join a badminton group and some of these are even part of leagues that compete for trophies and prize money.
This is a physical sport that works out a lot of different muscle groups. You use your legs to sprint to be able to hit the birdie. You use your arms in swinging so you work out your forearms, your biceps and your shoulders.
You also work out your core muscles. You can challenge yourself in badminton to beat your timing as you play the game. If you’ve never played before, this is one of the best and easiest racquet games for a beginner to learn.
But if this one isn’t your style, then you can join in with a tennis group. The good thing about either of these types of game is that a team can be formed between two, four or more players.
So if you don’t want to join in a group, then you can just get your family members or friends involved. If you set the game of badminton up to be played on the beach, then you burn extra calories because the sand offers resistance.
You can’t play tennis on the beach – but you can play this game indoors or outdoors. Plus, you can set it up so that you consistently try to beat the next player above your score so that you’re pushing yourself to the next level.
Volleyball is a fun game that can be played in your own backyard, at a park or on the beach. You can play with a handful of family members or join a local group. This is another simple summertime fun game that’s easy to learn and master.
Young kids and teens alike can play this game. Some people are surprised to learn that golf is a high calorie burning exercise. Just playing nine holes of golf can burn over 700 calories.
If you use a cart, you still burn more than 400. This is a game that can be played solo or with your family. It’s harder for very young kids to play golf but they can play putt-putt and a steady game of this burns just over 200 calories per hour.
The more weight you have to lose, the more calories you end up burning. This is a good game for families with toddlers to play during the summertime as part of a fitness plan.
If you would prefer to be on the water, then you can go water skiing.
You can do this alone or with adult or teen family members. You can increase your strength and burn more calories by challenging yourself to go further each time you ski.
Waterskiing works out your core muscles as well as your arms and legs. It’s a great exercise for improving stamina because it’s a form of resistance training as well.
You can easily burn between 400 and 500 calories per hour just being on the water with this type of exercise.
Surfing is another great exercise that you can use as part of your fitness plan.
While you might think riding the waves doesn’t give you that much of a workout – it does. You use many different muscles when you swim out with the board to catch the waves.
Paddleboarding is another on-the-water exercise that you can do at a local lake, river or ocean. It’s one of the best water sports for your core muscles as well as your legs.
If you want to get the family in on the fitness plan while you’re on the water, you can go kayaking. There are kayaks for solo endeavors, but there also ones that can accommodate two or more people.
This works your upper body muscles as well as your core. An average-sized person can burn close to 350 calories an hour while having this kind of fun. Someone who is overweight can burn around 450 calories.
If your children are too small to safely engage in waterskiing or surfing and you have a situation where you can’t or don’t want to leave them behind, then you can take the family to the water park.
You might be surprised at the amount of exercise that you can get in at one of these amusement places. While your children play and splash in the water, you can swim with them.
But you can also work out your leg muscles by climbing with your children up and down the tall slides that have all those steps. You get the same benefit to your leg muscles as if you were stair climbing.
Being in the water is good for your joints because the water is absorbing the impact of your muscles – plus, the water keeps you cooler when the heat is on.
You do have to be careful about the sun, though, because you can often get a nastier sunburn on the water than when you’re on land.
You can swim solo or you can swim with your entire family, but instead of just doing your regular type swimming, rev it up so that the activity helps you to lose weight and tone your body.
Perform more laps around the pool or in the outdoor water than what you’d normally do. Use more strenuous strokes. If you’re swimming in an indoor pool, you can add weights to your wrists or ankles to increase resistance.
This is not recommended if you’re swimming in a lake, river or ocean since water in nature as well as objects in these bodies of water are unpredictable.
If you’re looking for something besides being on or near the water during the summer, you can do things like biking.
This can be part of a fitness plan that you can do solo or with your entire family. Kids of all ages enjoy biking. Teens especially do if there’s a new trail to conquer. Instead of sticking to the same old view, take your bikes along and head somewhere fun.
Go to a new trail to explore. You can make it a point of gradually increasing the distance that you go during your bike riding time.
If your children are too little to ride by themselves on a bike, then you can add a child carrier to the back of your bike or use one of those bike attachments that pulls behind a bike like a wagon.
You can push yourself to see how far you can ride as you gradually increase your distance. If you can currently handle biking ten miles, push yourself to go another one or two.
Gradually increase this number every week. In the summer, since the heat of the day can make it more difficult to do physical exercise outside, some people choose to exercise with their bikes early in the morning or in the cooler part of the evening.
You can take up trail running during the summertime. You can do this solo or with your family. Or you can get involved in some kind of team that plays sports during the summer such as baseball.
If you have children, you can join a summer baseball league to help promote family fitness during the summer months. Of course, sometimes, it can be so hot outside during the summer that engaging in strenuous activities outside the house is not safe physically.
But that doesn’t mean that there aren’t plenty of options for you to do indoors.
You can go rollerblading or ice skating. This is something that you can do alone or with your family.
Young kids, tweens and teenagers enjoy going skating. You can challenge yourself by gradually increasing your trips around the rink each time you go or picking up speed.
Something that your teenagers would really enjoy doing during the summer that’s a lot of fun but is also a great fitness activity is to go rock climbing. This is something that can be done indoors when the weather doesn’t make it possible to exercise outside.
You can keep doing this exercise over and over to beat your previous score. The amount of calories this activity burns is pretty amazing. At the least, you’ll burn around 500 calories for every hour that you do it.
But the faster you climb and the more effort you put into it, you can burn almost twice that for every hour. Not only that, but rock climbing is also a great cardio workout.
Next: Part Three.. Summer Fitness Friendly Food.