As you plan for your summer workout, you may want to consider including some forms of exercise that you can perform at home. Some summer days are simply too hot to spend outdoors–especially exercising intensely! You can tell that it’s too hot, for instance, if the humidity and temperature outside are both over 90.
For your summer workout safety, select a few indoor-friendly workouts as options for those overly hot days. Your home workouts can be exercises that you also perform outside and simply bring inside when working out outdoors is not safe.
These six workouts can be performed outside, but can be easily moved indoors at your convenience:
A favorite summer pastime of many, swimming can be enjoyed in natural bodies of water, outdoor pools, and indoor areas as well. If you enjoy the warmth of the sun, spend time swimming outside. When it’s too hot, just hit up your local community pool or fitness center for your swim instead.
Enjoy the refreshment and workout of a good swim, even while protecting yourself for the excessive heat.
You’ll still get to enjoy the many benefits of swimming like:
- Getting a workout that is gentle on the muscles and joints but still highly effective.
- Burning calories and trimming your waistline almost effortlessly.
- Enjoying a total body workout that stretches and strengthens all of the major muscles.
Often summer weather encourages yoga instructors to bring their classes outside. Meditating, deep breathing, and posing in yoga positions can be even more effective and relaxing while out in the sun. However, if the heat is just too much, it’s much better to bring your yoga back inside.
Fortunately, yoga is really easy to perform inside. Whether you go to the gym for a yoga class or you simply practice yoga at home, spread your mat on the floor in front of a fan on a really hot day. Be sure to hydrate and use other helpful tips to stay cool as well.
One of the most popular low-impact workouts currently is Pilates. Designed to increase flexibility through low-intensity cardio stretches and exercises, Pilates is just as feasible for senior citizens as it is for children. Variations of Pilates can also be performed anywhere, making the workout perfect for both indoor and outdoor enjoyment in the summer!
To successfully perform Pilates indoors just:
- Select an open space to that you can extend your body as needed.
- Spread out a mat or softer surface on the floor for extra grip and cushioning.
- Use a TV or another device to follow the instructions for a Pilates session.
Hopping on your bicycle and going for a ride in the summer is both relaxing and a great form of exercise. Unfortunately, bicycling is especially dangerous on excessively hot days.
Besides exposing you to a ton of heat and UV rays, when you bicycle you tend to travel some distance, forcing you to stay out longer. It’s also harder to carry water and other important safety features while bicycling.
Rather than take the risk if it’s too hot, just hop on a stationary bike indoors. You can find one at your local gym and probably even a nearby community center. The equipment is also fairly compact and affordable if you’d like to buy a bike for home, too.
5. Rock Climbing
If you want to, you can scale a cliff face outdoors when the weather is nice. A safer option, however, (especially during the dog days of summer!) is to rock climb inside. Perfect for an intense upper body and core workout, rock climbing works out your lower half, too.
Rock gyms are found throughout many cities and towns. You can generally become a member and climb there regularly or just purchase a day pass and hit the ropes (and rocks!) Just be sure to pick a rock gym that’s air conditioned to ensure that you stay cool while you work out.
When you go for a hike outside or enjoy most outdoor sports, one of the main advantages is that the terrain is uneven. As a result, your body has to adjust accordingly, working more muscles and forcing you to focus on your technique.
Keep those muscles tuned up even when it’s too hot to go exploring outdoors. Just practice stepping on your stairs, a stable bench, or a plyometric box. There are a ton of exercises that involve stepping up and down, jumping around, and otherwise using the same muscles you do when you exercise outside.
For example, try:
- High Intensity Interval Training (HIIT)
- Zumba or another form of dance indoors
- Plyometric workout routines
- Stretching exercises combined with jogs or walks on a treadmill
- Going for a tour of your house –up and down the stairs over and over!