While the idea of being physically active should transcend the vagaries of weather, the summer is just about the best time to begin your fitness journey.
Cold temperatures during the winter make people more lethargic and working out during the rainy season is notoriously difficult. However, there are far fewer excuses not to exercise during the summer — provided you take care to stay safe in the heat.
Activities such as trekking, cycling, kayaking and surfing are mostly done as recreation in the summer months. These can be included into your regular fitness routine depending on practicality.
Here are some more fun activities that you can try this summer to improve your fitness.
Water fitness activities
Water activities draw the most attention during summer. Be it the calm blue waters of a closed swimming pool or the gentle waves at a beach or a lake, there are many opportunities for fun fitness activities.
• Surfing: Surfing involves riding on the waves by maneuvering the surfboard. This sport engages several muscles in the body, especially the core, and is a great overall workout.
“I surf a minimum of three times a week,” says Dhruvin Jasani, a surfing coach from Mangalore. “With the ocean being so powerful, surfing and riding away on the unique waves gives a feeling of excitement and adrenaline rush.”
However, since surfing is an open-water activity, the conditions may not be favorable throughout the year. For instance, it can be dangerous to surf when the waves are high or during peak rainy season.
“While professional athletes chase waves during such times, those doing it recreationally can procure an equipment called surf skate [similar to a skateboard] that mimics the maneuver and performance of a surfboard but on land, making it a good cardio workout,” adds Jasani. “You can also engage in other CrossFit activities during unfavorable conditions.”
• Kayaking: If you think you need to be in water to have fun, then try kayaking. You can go for a paddle, taking in the beauty of the open waters, experiencing inner peace. “Kayaking can be recommended to those who fear the ocean but want to stay connected with nature, as it does not involve contact with water,” says Jasani. “Kayaking utilises the muscles in the arms and lats, and offers a good upper body workout.”
• Swimming: Swimming is a common water exercise that can also be pursued as a competitive sport. It can be done both in open water and pools.
“Swimming is one of the best and safest sports that gives you a full body workout and can [also] be considered as a lifesaving skill,” explains Jasani. “Unlike many land sports, swimming is an individual sport. But it is extremely relaxing and highly recommended by doctors for certain health issues because of its low impact. And once you have learnt swimming, you can try out other water sports or activities.”
• Aqua aerobics: If you are bored of just taking laps in the pool, aqua aerobics can provide much-needed variation.
“Aqua aerobics involves exercises that can be performed in shallow pools with waist-deep or chest-deep water,” says Rujulal B Naik, a swimming coach from Pune.
It enhances joint health, muscle strength, cardiovascular fitness, balance and coordination, and aids in weight loss.
“Walking or running in the water provides a cardiovascular workout,” adds Naik. “Arm circles and lifts engage the upper body for toning and strength. Leg lifts and kicks target the lower body, including thighs, glutes and calves. Flutter kicks work the core, hips and legs.”
Tips to remember for water activities
Ensure the water is clean and keep tabs on the time and duration of the workout.
“Because of the maintenance issues with closed water pools, natural water activities can be preferred as they have a lesser risk of waterborne disease,” says Jasani. “To avoid harsh sunrays, it’s ideal to do open-water activities between 6.30am and 9am. The risk of dehydration and loss of salt from the body is high in summers and can go unrealized because of being in water. So, ensure proper hydration.”
Water-based fun fitness activities are less likely to result in injuries compared with most land sports. However, warm-up and warm-down exercises are necessary.
Land fitness activities
Apart from hitting the gym, common fun fitness activities that can be done on land include running and cycling.
• Running: Long days and shorter nights in the summer make it possible to dedicate more time to running. But the elevated temperature and high humidity become a challenge.
“The environment compels the heart to work harder to maintain body temperature at optimum levels, leading to an increased heart rate,” says Delhi-based running coach Rohan Sharma, founder of EnduroCO-Endurance Coaching. “Consequently, the running pace may slow down as the primary challenge shifts from oxygen delivery to preventing overheating.”
Sweating, the body’s natural cooling mechanism, gets affected with high temperatures. “In humid environment, sweat does not evaporate as efficiently, leading to a greater risk of overheating,” explains Sharma.
Running in the early mornings hours and getting the morning dose of sunshine can help avoid the heat of the sun and make summer runs more enjoyable.
• Cycling: Cycling is another fitness option to consider during the summer, with late sunsets providing extra time for you to spend time in nature.
“Cycling can make a good summer activity,” says Venkateswara Rao, an IT professional and cycling coach from Bangalore. “Starting earlier in the morning or in the evenings after 4pm will help avoid the heat of the midday sun.”
Tips to enjoy land fitness activities during summer
While working out in summer, sweating, dehydration and loss of electrolytes are major issues.
“To combat the heat, maintain adequate hydration as it will help sustain running capacity,” says Sharma. “Employ cooling strategies such as draping a cold, wet sponge or ice pack around the neck to dissipate excess heat and enhance comfort and performance during summer runs.”
Rao adds that along with proper hydration and nutrition, people should avoid peak sunlight hours to reduce the risk of heat strokes
This must be kept in mind for all fitness activities or workouts done during summer.
