Summer brings long days, sun and the opportunity to recharge energies, which makes it the perfect moment to resume your fitness goals (good physical condition).
If you are looking for more energy, strength or relieve stress, you don’t need a gym or a complicated plan to keep active.
Here you have a list of ways to create a healthy fitness routine this summer, including a daily training without only 10 minutes.
1. Start with the morning light
Take advantage of the sun early and the coolest temperatures to train early. The morning movement improves mood and energy for the rest of the day. Even a fast 15 -minute walk or a quick series of exercises with body weight can make a difference.
2. SHORT SESSIONS PROGRAM
Don’t you have an hour off? No problem. Divide the movement into manageable periods: about 10 minutes in the morning, 10 at lunch and 10 after dinner. Short exercise sessions are effective and easier to maintain during a busy summer schedule.
3. Outdoor trains
Go to the park, the beach or the garden. Walking, running, hiking and swimming are more pleasant when you have a long time. Fresh air and changing landscapes make the movement less like an obligation and more as a recreation.
4. Socialize
It combines exercise with fun inviting friends or family. Bicycle walks, casual sports or night walks help you stay connected and committed. In addition, it is easier to maintain a routine when there are other people involved.
5. Hydrater and protect from the sun
Outdoor exercise implies greater exposure to the sun and heat. Drink a lot of water before and after the activity and do not jump the sunscreen. Choose light and breathable clothing and try to train in the morning or at night to avoid sunshy hours.
6. It varies
The variety keeps things fresh. Alternate between cardio, strength and flexibility to avoid exhaustion and prevent injuries. Try new activities such as paddleboarding, hiking or outdoor yoga to challenge your body in different ways.
7. Record your progress, not perfection
Use a notebook, an application or a simple calendar to write down your movements every day. Register your progress helps you maintain realistic objectives. Focus on constancy, not in perfection: a little movement every day.
8. Try this simple 10 -minute daily routine
You do not need equipment, just a little space and your body:
– 1 minute: scissors
– 1 minute: squats with body weight
– 1 minute: flexions (of knees or with the whole body)
– 1 minute: walking strides
– 1 minute: vertical position
– 1 minute: rise of knees or march in the same place
– 1 minute: Triceps funds (in bank or STEP)
– 1 minute: buttock bridges
– 1 minute: bicycle abdominals
– 1 minute: deep breathing and stretching
This routine works all the main muscle groups and elevates the heart rate without equipment or gym. It is easy to adapt to different levels of physical condition and can be done at home, on vacation or in the park.
With a little creativity and dedication, summer is the ideal time to move more and feel better: step by step, repetition or stretch.
