Sure, we look forward to the summer months … lazy days sitting by the pool, time for rest and relaxation, not to mention watermelon, summer cherries and picnics in the park. But along with those summer pastimes come rising temperatures and humidity, which can make being active outside, well, challenging. So what can you do to keep moving and get your walks in during these hot summer months? We’ve got some ideas for you.
First, if you’re heading out to savor the sunshine, make sure you are properly prepared for the summer heat. Click here to read 9 Ways to Stay Safe in the Sun for tips to keep in mind as you head outside to get in your miles.
But what do you do if the heat is just too much? You switch it up. The following are several ways you can rethink your walk when the mercury reaches all new heights.
Sunrise Stroll: It’s no surprise that the temperature is at its lowest at the start of the day, so head out early to get your miles in. And, you just might find yourself a bit more energized and productive after starting your day out with exercise.
House Walking: You can get in a great workout in the comfort of your home by clearing a path and getting moving! For some guidance, try a 99 Walks signature house walking class. With a new class added each week, you’ll find a way to get in a quick 15-minute walk right inside your own home! The house walking classes, found in the 99 Walks app, lead you through choreographed walking workouts perfect for everyone and include some basic strength exercises to enhance your workouts. Each class is equivalent to about a 1-mile walk which you’ll manually log in once completed. Do one or stack multiple classes for a great workout.
Water Walking: If you have access to a pool, lake, or even stream, nothing will keep you cooler in the summer than walking through water! If you’re in a lake or stream, you may want to strap on a pair of water shoes to protect your feet. Water walking is a great low-impact exercise that keeps you cool and raises the intensity thanks to the resistance of the water.
Nighttime Hike: If it’s safe for you to do so, consider heading out after the sun sets for an evening walk. Grab a friend, a flashlight, and reflective gear and discover a new view of your favorite walk.
Walk in the Rain: You can read why walking in the rain is good for you here, but it’s also a good way to stay cool. So if one of those summer showers brings the clouds, head on out for a welcome relief from the heat. Just make sure to take cover if there is thunder and lightning, and be back before the sun comes out and the humidity skyrockets to steam shower status.
Walk the Mall: Your local mall isn’t just for shopping! It’s also a great place to get in your intentional walks in the safety of an indoor environment with plenty of space to move. Many malls open early for walkers, so you’ll be able to avoid the crowds and get in a little window shopping while you walk.
Treadmill Walking: If you have a treadmill, now’s a great time to dust it off and hop on! Fire up your favorite tunes or power up one of the 99 Walks Treadmill Classes in the walking app for a 15- or 30-minute walking class specifically designed for treadmill walkers.
Take a Tour: A great way to get out of the heat is to visit local museums or aquariums. Usually kept at a comfortable temperature, walking around a favorite museum or local indoor attraction can not only be a good way to get in your miles, but you just might learn or see something fascinating! Look for free admission days, special discounts or annual memberships to keep any costs down to a minimum.
Shorten Your Steps: Yeah, we all have goals, but we have to be realistic about what’s possible within our surroundings. If the heat has you beat, it may be time to rethink the distance you set out to conquer and limit the time outside. Take two 15-minute walks a day, one in the morning and one in the evening, instead of one 30-minute walk. Or, perhaps adjust your goal for the month. But, whatever you choose, don’t stop walking because something is better than nothing.
This summer, don’t use the heat as an excuse not to get in your miles. But do pay attention to your body. Too much heat exposure and dehydration could lead to heatstroke, which may be signaled by dizziness, lack of sweating, throbbing headaches, rapid heartbeat, shallow breathing, and hot skin. If you suspect you or someone you know is suffering from heat stroke, seek medical attention immediately–it can be very serious.
With rising temperatures, we all must reconsider what’s safe when it comes to physical activity. Find a solution that works best for you and make any adjustments necessary to safely walk through the summer heat.
Many women struggle with the motivation to get healthy, but it doesn't have to be hard. Join thousands of women who are crushing their goals with 99 Walks, a fun and motivational walking challenge for women. Set your goal, walk your miles and earn an inspirational bracelet.
You'll find all the tools you need to be successful, including a tracking app with an extensive library of walking classes, daily inspiration and a supportive community to keep you going.
Take your first step towards health and happiness, all through the simple act of walking. Start today with two weeks free.