Summer is the perfect time to embrace a healthier lifestyle. With longer days, warm weather, and plenty of opportunities to get outside, you can improve your physical and mental well-being with simple yet effective activities. From boosting cardiovascular health and reducing stress to strengthening muscles and shedding excess weight, summer offers numerous health benefits.
Dr. Laurianne Haynes, a Family Medicine Physician at Bayhealth, shares six powerful ways to make the most of the season and enhance your health through summer activities and refreshing dietary choices.
1. Take the Plunge: Dive into Swimming for a Full-Body Workout
Why Swimming is One of the Best Summer Exercises
Swimming is not just a way to beat the heat—it’s also one of the most effective low-impact workouts. Whether you prefer a relaxed swim or an intensive aquatic workout, you can burn anywhere from 400 to 500 calories per hour while engaging multiple muscle groups.
How to Maximize Your Water Workout
- Water Jogging: Try jogging in waist-high water for 1-3 minutes at a time.
- Resistance Training: Wear water shoes and webbed gloves to increase resistance and build strength.
- Aquatic Aerobics: Enroll in a local water aerobics class for a fun and effective routine.
Health Benefits of Swimming
- Improves cardiovascular health
- Strengthens muscles without joint strain
- Relieves pain associated with arthritis and fibromyalgia
2. Paddle Your Way to Fitness with Kayaking
Why Kayaking is a Great Summer Activity
Kayaking provides a powerful upper-body workout while being easy on your joints. This low-impact activity helps build endurance, core strength, and muscle tone in the arms, shoulders, back, chest, and abs.
How Kayaking Boosts Your Health
- Burns up to 400 calories per hour
- Strengthens core muscles through balancing and twisting motions
- Improves heart health and endurance
Don’t Own a Kayak? No Problem!
Many local spots offer kayak rentals for as little as $9 per hour. Check out rental services near lakes, rivers, or coastal areas to experience the benefits firsthand.
3. Explore Nature: Hit the Trails for a Refreshing Hike
The Benefits of Hiking
Hiking is an excellent way to engage in cardiovascular exercise while enjoying scenic views. Walking on trails helps improve endurance, balance, and muscle strength while reducing stress and anxiety.
Best Trails in Delaware for All Levels
- Beginner-Friendly: Hunn Nature Trail (1.5-mile loop)
- Moderate Challenge: White Clay Creek State Park
- Wheelchair & Stroller Accessible: Over 50 trails statewide
Calories Burned While Hiking
- A 30-minute hike on an easy trail can burn up to 180 calories
- Inclined trails provide even more of a challenge and higher calorie burn
4. Transform Your Yard Work into a Full-Body Workout
Why Gardening and Yard Work are Good for You
Yard work is not just about beautifying your surroundings—it’s also an excellent way to stay active. Tasks like mowing, weeding, and planting engage multiple muscle groups and provide cardiovascular benefits.
Calories Burned Doing Yard Work
- Mowing the lawn: 200-400 calories per hour
- Weeding and planting: Strengthens arms, legs, and core
- Trimming hedges: Improves upper body strength
Additional Benefits
- Boosts mental health by reducing stress
- Enhances flexibility and mobility
- Promotes relaxation and connection with nature
5. Stay Hydrated: The Importance of Drinking Water
Why Hydration is Essential in Summer
With higher temperatures and increased outdoor activity, staying hydrated is more important than ever. Water regulates body temperature, improves metabolism, and prevents dehydration-related fatigue.
Tips for Staying Hydrated
- Carry a reusable water bottle
- Set hydration reminders on your phone
- Drink at least 8 glasses of water daily, more if active
Try Detox Water for Extra Benefits
If plain water isn’t appealing, try fruit-infused detox water. Dr. Haynes recommends a refreshing citrus-berry mix:
- Ingredients:
- 1/2 orange, lime, and lemon (sliced with peel)
- 1 cup each of blueberries and strawberries
- 3 small slices of ginger
- 20 mint leaves
- 4 cups of ice
- Water to fill a large pitcher
- Instructions: Let sit in the refrigerator for 45 minutes, then enjoy!
6. Eat Cool, Nutrient-Rich Foods for Maximum Hydration
Why Summer is the Best Time for Light, Refreshing Meals
The heat naturally suppresses appetite, making it the perfect time to load up on hydrating, nutrient-rich fruits and vegetables.
Best Hydrating Summer Foods
- Vegetables: Cucumbers, lettuce, tomatoes
- Fruits: Watermelon, strawberries, cantaloupe
- Light Salads: Mix fresh greens with citrus fruits and nuts for a balanced meal
Health Benefits
- Keeps your body hydrated
- Provides essential vitamins and minerals
- Aids digestion and supports weight management
Frequently Asked Questions
Q1: What are the best exercises to do in summer?
A: Swimming, kayaking, hiking, and yard work are great low-impact options that improve cardiovascular health and muscle strength.
Q2: How can I stay hydrated in hot weather?
A: Drink at least 8 glasses of water daily, consume hydrating fruits and vegetables, and try fruit-infused detox water for variety.
Q3: What foods keep you cool in summer?
A: Water-rich foods like cucumbers, watermelon, strawberries, and leafy greens help keep you hydrated and refreshed.
Q4: Can summer activities help with weight loss?
A: Yes! Swimming, hiking, and kayaking burn significant calories, while yard work and healthy eating further aid weight management.
