Fitness Fun in the Hot Summer Sun

Whew! It’s August here in Colorado and it is HOT. Okay–maybe our elevation and low humidity levels help to keep us from really burning up like some other states–but still…it is plenty warm here at the base of the Rocky Mountains.

Fortunately for me, summer happens to be my favorite time of year. I love the fact that the days are long and the warm weather allows for lots of fun outside activity. I especially love the fact that so many of my favorite summer activities also happen to be good for me. I mean, can you believe it? Fitness that is actually fun? Oh sure–I know that there are those of you out there (you LUCKY ones!) who actually enjoy working out, but for some reason, I didn’t seem to inheret that gene. That’s why I am so thankful that all of this warm weather fun has numerous emotional and physical health benefits. For instance–did you know that sunlight can help you to fit into your skinny jeans more easily? Yep–it’s true! When sunlight hits your skin, it triggers the production of nitric oxide, a compound that helps to regulate glucose and insulin levels in the body. This helps you to burn more fat rather than storing it. Additionally, adults who get Vitamin D from the sun are far more likely to live into their 90’s because Vitamin D helps to produce telomerase, an enzyme that protects DNA from damage.

If you are looking for a few great ways to enjoy what’s left of summer while also boosting your physical and emotional health and having a FabYOUlously good time, give a few of these great outdoor activities a try–you’re bound to find one that’s right for you.

Go for a bike ride. This is a picture of my bicycle. As you can see–it is not a speedy, cyclocross race bike, nor is it a tough, BMX mountain bike. It is a cute, orange sorbet colored beach cruiser…with a basket. I LOVE my bike. I have so much fun pedaling around the neighborhood on it and the basket makes it easy for me to take a book and water bottle down to the park or grab a few groceries on my way home from a bike ride.

Even though my bicycle certainly isn’t what most people would consider to be a fitness bicycle, it does give me a good workout that is a lot of fun. Cruiser bicycles are great because 1.) they’re fairly inexpensive (most ring in at less than $500–I bought mine refurbished for around $350) and 2.) they are great for newbies. When I bought my bike, it had been years since I had been on a bicycle so needless to say, I was a bit rusty. Cruiser bicycles usually only have one gear (three at most) so you really don’t have to worry about speeding out of control. They also have thicker tires which make them more sturdy on uneven terrain.

Don’t let looks deceive you though–just because my bicycle is pretty doesn’t mean that it doesn’t give me a decent workout. I burn up to 300 calories an hour on my bike while also revving my metabolism. Additionally, having only one gear means that my quads and calves get a great workout on hills. I also love the fact that I can rely less on caffeine thanks to the fact that easy pedaling increases energy levels and wipes out fatigue by up to 65%.

If bicycling sounds like something you’d enjoy, be sure to be SAFE on your rides by following these simple road rules…

1.) Flow with the traffic. Ride on the right side of the road with cars moving in your same direction. Bicycles are considered vehicles so they have many of the same rules as cars.

2.) Make yourself visible. Always use reflectors and lights when riding at night or in bad weather. I also like to wear bright clothing and use a flashing tail light whenever I’m riding.

3.) Wear a helmet. Yes–your new hairstyle is adorable, but how cute will it look if your head is split open and bleeding on the pavement? Please wear a helmet–it might wreck your hairstyle but it could very well save your life.

4.) Communicate. Signal a turn by sticking out your arm and pointing in the direction that you are turning. Stick out a bent arm with your fingertips pointing down to indicate that you are stopping.

5.) Ride single file when cars want to pass. If you are riding side by side (as my hubby and I often do on our evening bike rides) be sure to adjust to single file when a car approaches you from behind.

6.) Be extra diligent. Even when you are obeying every law and abiding by every rule–being on a bicycle still puts you at a disadvantage when sharing the road with cars. Motorists might not always be watching for you so it is critical that you watch for them. Make eye contact with drivers before crossing the street so as to ensure that they see you. Watch for upcoming hazards in the road that might cause a car to veer into the bicycle lane. Just make it a point to be aware of what is going on around you and allow yourself plenty of time to react if necessary.

7.) Know the law. Cycling laws vary among different states and municipalities and ignorance is no excuse for breaking these laws. Visit official websites or contact local cycling advocacy groups to ensure that you know the rules before you hit the road.

Take a hike. I am so blessed to live in such a gorgeous area with so many amazing places to go hiking. This photo was shot during a break while on the beautiful Horsetooth Falls hike just west of Fort Collins, Colorado.

Whether you’re blessed to live near the mountains (like me) or near a beach, prairie or city–there are always fun places to go hiking. Even busy urban areas usually have parks that offer hiking opportunities.

I love hiking because it gives me a workout while also feeding my appetite for adventure and allowing me the opportunity to explore the beauty of my region.

For adults, hiking has been shown to have many significant health benefits including: improved cardio-respiratory fitness, lower risk of high cholesterol and triglycerides, increased bone density, improved muscular fitness and a lower risk of coronary heart disease and stroke. It is also great for helping to control weight because it can burn up to 370 calories an hour (depending upon a person’s weight). Additionally, hiking helps the body to lower the stress hormone cortisol which leads to improved sleep, a boosted immune system and reduced ab flab (HOORAY!)

Even if you aren’t able to head out into nature for a real hike you can still reap many of these same benefits simply by going for a walk around your neighborhood. Just adding 2,000 steps to your day (the approximate equivalent of a twenty-minute walk) can lower your risk of heart disease by nearly 10% (according to a study in the journal, The Lancet.) Hiking and walking can also protect your memory by increasing the flow of blood to your brain and decreasing the level of inflammation that is linked to memory-impairing brain plaques, thereby cutting your risk of dementia by up to 27%.

Another benefit of hiking is that it doesn’t require a bunch of expensive gear. You’ll want to invest in a sturdy pair of hiking shoes and possibly a pedometer (if you want to track your steps) and a compass (if you plan to hike in unfamiliar areas.) It is always a good idea to take plenty of water with you when you go hiking and to hike with a friend so that one of you can go for help if something goes wrong (plus–hiking with a friend is just more fun! If you don’t have any other friends who like to hike, you can visit www.exercisefriends.com to search by activity and area to be paired with someone who also wants to hike.) As an added safety measure, I also make it a point to let someone know where I’m going when I go hiking and what time I anticipate being back.

As in any outdoor activity, hiking does have a few risks involved, but if you stick to clearly marked trails, take plenty of water and use a little common sense; hiking can be a wonderful way to explore the beauty of nature while also nurturing your body and spirit.

Go for a swim. Yes–this activity does require putting on a swimming suit which is something that can be rather traumatic for many of us (myself included–hence the reason there is no photo to accompany this entry). However; once you survive the anxiety of the swimming suit, swimming can be a lot of fun and very good for you. As a runner, my body takes a pounding due to the high impact nature of running. One of the great things about swimming is that you can experience a multitude of health benefits without the jarring impact on your joints.

While swimming provides less detrimental impact on the body, it also provides more beneficial resistance and thereby promotes increased muscle tone and strength because every kick and stroke automatically becomes a resistance exercise. Water is twelve times more dense than air and therefore it creates great natural resistance for working the muscles. As an aerobic exercise, swimming is great for the heart and the combination of an aerobic workout with resistance training makes swimming a great exercise for weight control. Simply doing the breast stroke for ten minutes can burn up to 60 calories.

One of my favorite things about swimming though, is the way I feel after a swim. Swimming releases endorphins in the body which help to elevate mood and reduce stress. In addition to this, the constant stretching and deep, rhythmic breathing associated with swimming helps to evoke a relaxation response similar to that of yoga. These endorphins and the relaxation response are almost enough to help me forget the trauma of having to put on my swimming suit.

If swimming isn’t your thing, try other water sports. I love water in all forms but I especially love water in natural forms like lakes, oceans and rivers. One water activity that I have just tried for the first time this summer (but have fallen head over heels in love with) is Stand Up Paddle Boarding.

This relatively new sport has become immensely popular during recent years and it is a great workout. Despite being a low impact (no impact really…) sport, I’ve seen statistics that quote a calorie burn rate of 500 to 700 calories per hour for women, which is off the charts compared to a lot of other forms of exercise. I doubt that I burn that many calories because I do a lot of standing (while not paddling) on my board–but even when I’m just standing, I’m still having to use my leg and core muscles to maintain my balance.

The work behind Stand Up Paddle Boarding is all isometric and resistance. Many large and small muscles are working together to keep you upright and stabilize you as you and your board move over the water. Next comes the paddling–every time you paddle, not only are your arms and back working to move the paddle against the resistance of the water, your legs and core muscles all work to counteract the resistance and hold your body upright against the movement of the board. The crazy thing is…despite all of this that is going on with your body–it really doesn’t feel like that much work and an hour will fly by without you even realizing it.

I’ve only recently taken up paddle boarding but already it has become one of my favorite water activities. I love the fact that it is something that even beginners can enjoy with relative ease and that gliding over the water while enjoying the beautiful scenery always leaves me with a feeling of peace and serenity. For me it becomes a true workout for the body and mind.

Other water sports that might be fun while also providing fitness benefits include water skiing (I love waterskiing and I always feel the workout in my legs, back and shoulders), kayaking, wakesurfing, canoeing and jet skiing. All of these can be a lot of fun while also providing varying levels of physical fitness.

Regardless of which water sport you want to try–it is important that you know something about the body of water that you plan to visit. Some lakes can experience dramatic weather changes (especially those in the mountains) and many rivers run dangerously high and fast during certain times of the year. It is also important that you obey all rules of the water so that everyone from the power boater to the paddle boarder can enjoy their time on the water. Above all, while you’re having fun and working out, don’t forget to enjoy the majesty and beauty of the water and make the most of it’s soothing effect on your body and mind.

These FabYOUlous summer activities are just the tip of the iceberg when it comes to staying fit and having fun. Whatever activities you choose to participate in, be sure to remember your sunglasses because the bright summer sun can be hard on your eyes. Remember this guideline–if you can see your eyes through your sunglasses when you look in the mirror, they aren’t blocking out enough UV rays to protect your eyes. Also remember to hydrate, hydrate, hydrate to ensure that the warmer temps don’t take a harsh toll on your body.

Enjoy these activities while you can because here in Colorado, the leaves will be changing colors before you know it and we’ll be wanting to hunker down in front of a fireplace with our hot chocolate. Until that time comes though–enjoy some FabYOUlous fun in the hot summer sun!