The Heat is On! Fire Up Your Summer With These Five Workouts

When the weather is too cold to spend time outdoors, we have no choice but to limit our workouts indoors. Now that the sun is out and the weather is warm, we can finally mix up our exercise routines. Here’s how to fire up your summer workout by incorporating healthier activities this summertime.


Hiking is an excellent workout for your entire body. As a weight-bearing exercise, it helps build muscle. As a cardio workout, it gets your heart pumping, which improves cardiovascular health, lowers blood pressure, and helps regulate blood sugar. Hiking through the outdoors in a natural setting such as a mountain trail also is incredible for your mental health and is a stress-reducing activity.


Swimming can be a leisurely activity this summer, but it also can be part of your exercise routine, helping you build endurance, cardiovascular health, and muscle strength. A good swim workout starts with a warm-up. If you’re new to swimming, start slow with easy intervals and short distances. As you increase in confidence and ability, you can increase the number of laps, speed, and even the complexity of your strokes or swimming technique.

Summer Sports League

Beyond the benefits of getting a good workout, joining a summer sports league provides opportunities to meet new people and connect with your community. Ask around for adult sports leagues in your area, such as tennis clubs, basketball leagues, baseball tournaments, or soccer matches.

Outdoor Yoga

Practicing yoga outdoors allows you to deepen your practice. On a spiritual level, it connects you with nature, unlike you would at an indoor studio. Being outside also helps enhance your practice by training you to better overcome distractions, such as noise and wind, and focus on your meditative state.


Cycling helps increase cardiovascular fitness, muscle strength, and flexibility. It also helps posture, coordination, and joint mobility. If you’re a beginner, find a simple bike path in your community and enjoy a few easy laps. When you’re ready to ramp up, look for complex bike trails that may take you up and down hills and into nature.

Summer Workout Protection Reminders

The primary cause of skin cancer is too much exposure to the sun’s ultraviolet (UV) rays. Before you head out for your summer workouts, remember to protect yourself. After all, your goal by incorporating new exercise routines into your summer workout is to stay healthy and not unconsciously expose yourself to greater health risks.

Don’t forget to use sunscreen with an SPF of at least 30. Reapply every two hours or more often if you sweat or get wet. Wear workout apparel, hats, and sunglasses that provide sun protection.

To learn more about skin cancer screening, prevention, and treatment, contact Tampa Bay Radiation Oncology. At Tampa Bay Radiation Oncology, more than a thousand men and women diagnosed with cancer each year turn to our trusted team of cancer specialists. We encourage you to call us, ask us a question, or consult with us to get a second opinion so you, too, can experience the difference.