Summer is the perfect time to focus on health and fitness, with longer days and warmer weather providing ample opportunities for outdoor activities. Whether at home or traveling, many ways exist to stay active and enjoy the season. Here are some fitness tips and ideas for adults and children of all ages to help you make the most of your summer.
1. Create a Backyard Obstacle Course
Creating a backyard obstacle course using everyday items is a fun and engaging way to stay active at home. This activity is perfect for both adults and children and can be customized to fit any space.
Materials Needed:
- Hula hoops
- Cones or plastic cups
- Pool noodles
- Rope or string
- Household items like chairs, buckets, and brooms
Setting Up the Course:
- Jump Through Hoops: Lay hula hoops on the ground and have participants jump from one hoop to the next.
- Weave Through Cones: Set up a zigzag path using cones or cups for participants to weave through.
- Crawl Under Pool Noodles: Prop up pool noodles on chairs to create a low tunnel for crawling.
- Balance on a Rope: Lay a rope or string on the ground and challenge participants to walk along it without stepping off.
- Hop Over Brooms: Place brooms on the ground and have participants hop over them.
This obstacle course encourages cardiovascular exercise, improves coordination, and provides a fun way to compete with family members.
2. Family Fitness Challenges
Organize family fitness challenges to keep everyone motivated and active. These challenges can be tailored to suit different ages and fitness levels.
Ideas for Challenges:
- Step Count Competition: Use pedometers or smartphone apps to track daily steps. Set a goal and see who can achieve it first.
- Plank Challenge: See who can hold a plank position the longest. This is a great core-strengthening exercise for all ages.
- Jump Rope Challenge: Count how many jumps each person can do in a minute. Jumping rope is excellent for cardiovascular health and coordination.
3. Staying Active With Travel
Staying active while traveling can be a challenge. This is especially difficult when PCSing with the military. You must move with the military, but also want to remain active. If you have a long road trip move ahead of you, with a little creativity, you can maintain your fitness routine and explore new places at the same time.
While Driving:
- Stretch Breaks: Plan stops every couple of hours to stretch and walk around. Simple stretches and short walks can prevent stiffness and improve circulation.
- Mini Workouts: Use rest stops to do quick workouts like squats, lunges, and jumping jacks.
At Your Destination:
- Explore on Foot or by Bike: Walking or biking is a great way to explore a new area. Look for local trails, parks, or bike rental services.
- Hotel Room Workouts: To stay active without any equipment, do bodyweight exercises like push-ups, sit-ups, and burpees.
4. Water Activities
Summer is the perfect time to take advantage of water activities, which provide a full-body workout and are suitable for all ages.
Ideas for Water Activities:
- Swimming: Whether in a pool, lake, or ocean, swimming is a great way to stay active and cool off.
- Kayaking or Canoeing: These activities work the upper body and core while allowing you to enjoy nature.
- Water Aerobics: For a low-impact workout, try water aerobics. Many community pools offer classes, or you can create your own routine with family and friends.
5. Incorporate Fun Fitness Games
Turn exercise into play with fun fitness games that can be enjoyed by both adults and children.
Games to Try:
- Freeze Tag: A classic game that keeps everyone running and laughing.
- Frisbee or Disc Golf: Great for improving coordination and getting some aerobic exercise.
- Relay Races: Set up simple relay races with different activities like running, hopping, and balancing.
By creating fun fitness challenges, exploring new places actively, and making the most of outdoor opportunities, you can ensure that everyone remains active and has fun throughout the season.
