Summer is a time to relax, enjoy the hot weather, and steer away from our everyday routine. There are often more beach days, vacations, and spending time with friends and family. Along with the good things, many times you may find yourself getting out of your regular routine; working out, eating healthy…
It’s a 90° sunny day, are you going to go hit the gym or are you going to hang by the pool or chill at the beach?
Rather than have the guilt of not getting your workout in or have the mentality that you’ll “start back up in the fall,” why don’t you use this as an opportunity to change things up? With your regular exercise, your muscles adapt. When this happens it is important to change a stimulus in order to continue to see progress, muscle growth, endurance, etc. You don’t need to be in a gym doing 30 minutes on the elliptical or lifting weights in order to get a workout in. Think outside the box. There are many ways to utilize your surroundings to get an extra calorie burn- every bit counts!
Here are five water exercises to consider this summer:
- Swim laps. Swimming is a great form of exercise. It builds endurance, muscle strength and cardiovascular fitness. It keeps your heart rate elevated and takes away the stress of impact on your joints. Whether you’re in a pool, lake, or ocean – there are plenty of opportunities to go for a swim! Soak up the sun while staying cool. Just remember to wear sunscreen!
- Walk or run in the pool. Did you know you can burn nearly 11.5 calories per minute running in the pool?! Try running forward and backward in the shallow end of the pool. The resistance of the water will really work your muscles and the buoyancy will help keep it easy on the joints!
- Tread water. If you have access to a deep end, try this calorie burner! Keeping legs straight, raise your right leg in front of you while reaching your left leg toward the bottom of the pool. Bring arms out parallel to shoulders and make small circles, keeping your hands in a cupping motion. Switch legs every 5-10 seconds. Try this for 30 seconds. Rest and repeat!
- Push up on the pool wall. Bend both knees then press weight through your hands and raise your body up out of the pool, keeping a soft bend in your elbows. Hold for 3-5 seconds at the top and then lower back in the pool. Complete 10-15 repetitions, aim for three sets.
- Water aerobics. No- I don’t mean the class, although you could do that too! If you’re near a body of water, try exercises such as jumping jacks, jogging in place, high knees, and alternating kicks. Do 2-3 exercises for 30 seconds each with little to no rest.
You don’t need to spend hours working out, try throwing in a few of these exercises and enjoy your time outdoors. The more you move, the better!
For more health-related tips and information on DHAC, visit our blog page!
-Taylor St. Cyr, Exercise Physiologist at Dedham Health