Check out our ideas for exercising, enjoying the sun and beating the heat.

Exercising in summer may seem like a chore. When it’s hot, you probably feel more like resting, however, there are ways of exercising in warm weather that are fun and good for you.

Four ideas for training in the sun

1. Swimming

Swimming is a simple sport that practically anyone can do, even expectant mothers and people with arthritis. This is because water supports 10% of your weight and makes it easier to move.

Make the most of swimming pools and beaches to take a refreshing dip and do some front crawl or freestyle. When you work your arms and legs in rhythm, it improves flexibility, strength and resistance, as well as boosting respiratory capacity and cardiovascular health.

2. Hiking

Walking is one of the simplest forms as exercise, but it tones the muscles and improves the cardiovascular system with no need for excessive effort. Hiking is a perfect choice for enjoying nature while you work your body.

Forty-five minutes a day is enough to control your weight and stay fit. It is a good idea to go out first thing in the morning or late evening (even at night), to avoid high temperatures. If you are planning to walk at midday, remember to wear a hat, sunglasses and to use sun protection. Make sure you have plenty of water with you.

3. Canoeing

This is an enjoyable, relaxing activity for the whole family. It is a sport that will allow you to explore rivers, hidden coves and sea caves in a kayak or canoe. There are canoeing classes for different ages and you can go on excursions on the water.

Your arms and trunk get a great workout from paddling, while your legs support your weight and your core muscles (abdomen) keep you in balance. In short, it’s a great workout, but you need basic rowing and safety knowledge, so an introductory course is advisable

4. Surfing

These days there are numerous schools and classes for adults and children to teach you how to use your board, catch the waves and surf. If you are a beginner, it’s best to start in calm waters.

Surfing strengthens the arms and legs, and tones the buttocks and abdominal muscles in the trunk. Surfers say that as well as being fun and the ideal antidote to stress, you’ll be hooked right from the start.

When you take part in these activities, remember to stay hydrated, avoid exercising at midday and protect your skin with a wide spectrum sun filter (SPF 20 or more).

Get some exercise while you are on holiday, have fun with others and relax in the sea or on the sand in the sunshine.

This post is also available in: Spanish