How to Stay Active in Summer: 12 Fun Ideas (Plus Heat Safety Tips)

Long days and warm weather make summer the easiest season to move more – in theory. In practice, heat, holidays, barbecues and broken routines often push activity down. Here are 12 fun ideas for how to stay active in summer, plus tips for hot days and for keeping your team moving through vacation season.

1. 12 Ways to Stay Active and Healthy This Summer

1.1. 1. Join a Team Step Challenge

Habits are easier to keep with others. A summer step challenge with colleagues, friends or family keeps everyone moving even when routines change – steps count on holiday, too. For ideas, see 17 corporate step challenge ideas for summer.

1.2. 2. Move in the Morning

Early mornings are the coolest part of a summer day, so they are the most comfortable and safest time for a run, walk or bike ride. Evening workouts are fine too once it cools down – for most people, exercise in the evening does not harm sleep as long as you avoid a very hard session right before bed.

1.3. 3. Try a New Outdoor Sport

Summer is the perfect time to try something new: kayaking or stand-up paddleboarding for a full-body workout, beach volleyball or ultimate frisbee for a social one, hiking or mountain biking for adventure. Start easy and build up gradually.

1.4. 4. Walk or Hike in Nature

Walking is the most accessible activity there is, and doing it in green spaces adds extra benefits for stress and mood. See the health benefits of spending time in nature and 12 benefits of walking.

1.5. 5. Take an Outdoor Fitness Class

Many gyms and studios move yoga, boot camp and dance classes outdoors in summer. A class gives you structure, a coach and a group to show up for.

1.6. 6. Join a Summer Sports League

Softball, football, beach volleyball or padel leagues combine regular exercise with a social calendar. Many are open to all skill levels – or start a company team.

1.7. 7. Go Swimming

Swimming works the whole body with little impact on the joints, which makes it ideal on hot days and for people recovering from injuries. In open water, swim where lifeguards are present and check conditions first.

1.8. 8. Ride Your Bike

Explore your area on two wheels, run errands by bike or cycle to work. Check your tires and brakes, wear a helmet and use lights at dusk. Want to make it a team effort? Try a cycling challenge.

1.9. 9. Have an Active Picnic

Walk or cycle to the park, pack fresh seasonal food and plenty of water, and bring a frisbee, ball or badminton set. Outdoor games such as cornhole or bocce get everyone moving without feeling like exercise.

1.10. 10. Take a Dance Class

Salsa, hip hop or ballroom – dancing improves coordination, flexibility and fitness, and it is great fun with friends or a partner.

1.11. 11. Walk or Run for Charity

Summer is full of charity walks and runs. A good cause gives training a purpose – and many companies turn it into a team event. See how to run a charity challenge your whole company gets behind.

1.12. 12. Stay Active While Traveling

Explore new places on foot for at least an hour a day, look up the best local hiking trails or join a city running tour. Read about setting vacation goals and running challenges for summer vacationers.

2. On Very Hot Days: Move Indoors

When it is too hot outside, work out in an air-conditioned room. Follow an online workout video, do a short strength routine or join a daily plank challenge. For more ideas, see 50 indoor wellness activities.

3. Summer Heat Safety Tips

Exercise in the cooler hours of the day and choose shady routes.
Drink water before, during and after activity.
Wear light, breathable clothing, a hat and sunscreen.
Slow down or stop if you feel dizzy, nauseous or confused.
Give your body a week or two to get used to the heat.

4. For HR: Keep Your Team Moving Through Summer

Vacation season breaks routines, but it is also a great time for a light, flexible challenge that works anywhere. See how to prepare a summer wellness challenge people actually join and summer wellness challenges for the office.

5. Frequently Asked Questions

5.1. How can I stay active in summer when it is very hot?

Move early in the morning or in the evening, choose swimming or shady routes, and switch to indoor workouts on the hottest days.

5.2. What are fun summer activities that count as exercise?

Swimming, cycling, hiking, paddleboarding, beach volleyball, dancing and outdoor games all count – if it gets you moving, it counts.

5.3. How do I keep my steps up on vacation?

Explore on foot, take the stairs and join a step challenge with friends or colleagues so you have a reason to keep moving.

5.4. How can companies keep employees active in summer?

Run a short, flexible challenge that works anywhere. Book a demo and we will help you set one up.

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