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Outdoor Exercise: How to exercise in the summer sun safely and effectively

Outdoor Exercise

Get ready to take your workouts to the great outdoors! Exercising in the summer sun is a fun and rewarding way to stay fit, but it’s important to stay safe and healthy while you do it. In this article, we’ll share our top tips for outdoor exercise in the summer, so you can make the most of the season and feel your best.

Choose the Right Time of Day

The best time to exercise outdoors in the summer is early morning or late evening. The sun is at its highest around noon, so try to avoid this time if possible. You’ll also want to steer clear of any afternoon thunderstorms that might pop up, which can be dangerous for those exercising outside (and potentially cause lightning strikes). If you’re planning on exercising outside during these peak hours, make sure that you have plenty of water with you and wear sunscreen!

Dress Appropriately

  • Choose lightweight, light-colored and breathable fabrics.
  • Wear a hat and sunglasses that block UV rays.
  • Apply sunscreen liberally to all exposed skin (including your scalp!) before going outside for more than an hour.

Stay Hydrated

  • Drink plenty of water before your workout.
  • Drink plenty of water during your workout.
  • Drink plenty of water after your workout, too!
  • Bring a water bottle with you and take frequent breaks from exercising to hydrate yourself (and maybe eat some snacks).

Choose the Right Exercise

When exercising outdoors in the summer, it’s important to choose activities that don’t require too much exertion. Strenuous exercises like running and cycling are best left for cooler months when you can wear more clothing and stay cooler. Instead, focus on low-impact exercises such as swimming or walking.

Adjust Your Workout

Adjust your workout to match the weather conditions. If it’s hot, start with a shorter and slower run, or switch to lower intensity activities like swimming or tennis. In humid weather, be cautious with any physical activity as it can cause your body temperature to rise quickly. Stay safe and comfortable while keeping active!

Cool Down Properly

  • Walk for a few minutes after your workout.
  • Stretch your muscles.
  • Take a cool shower or bath to help you cool down properly, especially if you’ve been sweating heavily and are feeling overheated.

Listen to Your Body

When exercising in the heat, pay attention to your body’s warning signs. Symptoms of heat exhaustion and heat stroke include heavy sweating, fatigue, weakness, and high body temperature. If you experience any of these symptoms, stop exercising immediately and rest in a cool place until you feel better.

Enjoy the Benefits of Outdoor Exercise

Outdoor exercise is a great way to enjoy the benefits of being outdoors. The fresh air and sunshine can help you feel more energized, reduce stress and improve your mood. Plus, there are plenty of fun activities to choose from so you’re never bored!


Don’t let the heat stop you from reaching your fitness goals this summer! Prioritize safety by wearing sunscreen, staying hydrated, and listening to your body. With these simple tips, you can have a healthy and enjoyable outdoor workout. So get out there and break a sweat!

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