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Five Tips to Remain Active this Summer!

In summertime, we often tend to exercise outside rather than inside a gym. Some even quit working out altogether. But is this a good idea? Moreover, summer is often synonymous with “vacation, BBQ, outdoor bars and terraces, pool parties, etc.,” which often translates to feasting on food and alcohol! So, how can we balance all of this without having to start from scratch when September comes around? Here are some suggestions and tips to help you stay in shape while you fully enjoy our great summer!

  • Reduce the frequency of your gym workouts, but remain diligent!

You can reduce the number of times per week that you train indoors, but make sure that your outdoor workouts are similar in terms of intensity and duration. For example, you could work on your cardio outdoors, and use the gym for your resistance workouts. Access to barbells, dumbbells, and machines will enable you to maintain your gains. Calisthenics are useful, but they don’t produce the same benefits. Depending on your objectives, the best approach would be to schedule an appointment with your personal trainer in order to establish a workout plan for the summer.

  • Be active both in the morning and evening

Summer days can be really hot. Hence, training when the temperature drops can be a good idea. Set the alarm to wake up earlier in the morning so you can head out for a jog or a brisk walk. Set a goal to take a walk two to three evenings a week so you can relax after a hard day’s work. You can also practise an activity by yourself, with your significant other, or as a family: for example, go on a bike ride, go to the park with your children, or swim a few laps in the pool. During heat waves, don’t skip your workouts; instead, go to the gym to take advantage of the air-conditioning system so you can perform your hard workouts, or those that require specific equipment.

Rainy days are a perfect opportunity to go to the gym or to follow an exercise DVD… no excuses!

  • Be more active on weekends

We should follow this rule in summer and winter alike: integrate at least one physical activity during the weekend. If you haven’t already picked up this habit, summer is a golden opportunity to do so. Use the same approach as for your gym workouts: schedule periods of activity during the weekend (Saturday and/or Sunday, morning or afternoon), and make the most out of the summer by discovering new activities. Here are some ideas:

  1. Mountain hiking: reaching the top is such a rewarding feeling. Bring water, snacks such as pre- and post-workout bars, and even a lunch as a reward!;

  2. Aerial rope courses (Arbre en Arbre, Arbraska): this type of activity improves coordination, strength, agility, balance, etc.;Plan your own mini-triathlon, ending with a swim in the pool! Try this: run for 20 minutes, bike for 30 minutes, and then swim for another 10 minutes;

  3. Find a group of people to play a game of basketball, volleyball, or soccer. If you have access to a nearby playing field, all you need is to find a ball!

  • Plan for physical activities when you go on vacation

Regardless of the location you are visiting, find way to be active on a regular basis:

  1. If space allows, bring your “toys”: balls, jump rope, hula hoops, etc. You can also play tag, frisbee, or flag football. With your family and friends, you can practise many sports that you enjoyed as kids, whether you are on the edge of a lake, camping, or simply in a park;

  2. Go on a bike ride to discover new spots in your city;

  3. A visit to the water park is a refreshing way to be active. Enjoy the wave pool, or simply let go and tumble down the water slides. You’ll be active all day long, whether you’re going up or down!

  • Participate in a sporting event!

You will certainly find one activity you are curious about in this summer’s sporting events calendar, whether it is a small local run in your neighbourhood, a half-marathon, or a fundraising activity. The physical preparation required to participate in these events will motivate you to put in the necessary efforts to succeed and train diligently. A great way to kill two birds with one stone! Ask your personal trainer for help to create a program that will prepare you for your event, or participate in running preparation group classes!

I hope these tips will help you stay on track throughout the summer to offset the consequences of feasting! Go now, enjoy your summer vacation!


Karine Larose, M.Sc.

Photo credit: Pexel

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

Five Tips to Remain Active this Summer! is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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