Micro-Moments of Movement: Staying Active Without the Gym
Whether you're traveling, staying home, or just avoiding the gym, there are countless ways to stay active this summer. Find movement that fits your life, wherever the season takes you.
When was the last time you visited your local park? Get outdoors this summer and enjoy what the season has to offer.
In many ways, going to the gym can be one of the best ways to get a varied and satisfying workout. With access to specialized machines, weights and equipment, you can tailor workouts to your own goals, no matter the season. Many gyms offer options like group classes or staff on hand to help you stay engaged and maintain proper form.
While that's all true, the summer is a key opportunity to break up your routine and take your workout outdoors. Consider these advantages:
Overcoming the unpredictability of summer: Summer often brings travel, events, and schedule changes. Staying active without the gym helps maintain your fitness routine regardless of location or availability.
Saving time and money: Skipping the gym can save on membership fees and commute time. A quick walk, bodyweight circuit, or outdoor game is low-cost and accessible.
Staying connected: Staying active through group hikes, pickup sports, or community events builds relationships and keeps you motivated.
Boosting your mental health: Exposure to natural light and outdoor movement can elevate mood, reduce stress, and combat seasonal mental health dips like "summer burnout" or anxiety.
Variety and fun: Outdoor and non-gym activities, like kayaking, beach volleyball, gardening, or dance, make movement more playful and enjoyable, which can increase consistency.
Whether you're travelling or enjoying a well-deserved staycation, there are always opportunities to stay active no matter where you are.
If you're travelling, this can be both simple and enjoyable with a little creativity.
Walking everywhere: Explore your destination on foot by walking instead of taking transit or cabs. It’s a great way to sightsee and get your steps in.
Using bodyweight workouts: Packable and equipment-free, quick routines like push-ups, squats, planks, and lunges can be done in a hotel room, park, or Airbnb.
Local activities: Join in on local experiences like surfing, paddleboarding, hiking, dancing, or bike tours to stay active while soaking in culture.
Making the most of layovers: Stretch, take walking laps, or do mobility drills in airports; anything to keep circulation going.
Packing light gear: Bring resistance bands, a jump rope, or sliders; they’re portable and great for quick full-body workouts.
Staying active as a traveler, not just a tourist: Opt for active excursions: choose stairs over elevators, rent bikes, go on nature walks, or volunteer for physically engaging experiences.
Stretching daily: Travel can be hard on the body. Short stretching or yoga sessions help prevent stiffness and keep energy levels up.
If you're staying local this summer, you have the freedom to choose from a wider range of ways to stay active - right in your own neighborhood.
Exploring your neighborhood: Go for morning walks, evening bike rides, or weekend hikes in local parks or trails you haven’t tried yet.
Making movement part of your routine: Sneak activity into your day. Stretch while watching TV, do squats while cooking, or take walking meetings if you're working remotely.
Trying new activities at home: Experiment with yoga, dance workouts, kickboxing videos, or mobility routines using online platforms or apps.
Doing outdoor chores: Gardening, washing the car, mowing the lawn, or cleaning out the garage can get your heart rate up while being productive.
Planning active breaks: Set a timer to stand up, stretch, or do a few jumping jacks every hour, especially if you’re spending time relaxing indoors.
Getting the family involved: Play backyard games, go swimming, set up a mini obstacle course, or organize a fun family fitness challenge.
Making it social: Invite friends for a walk-and-talk, host a casual game of basketball or frisbee, or start a summer step-count challenge.
That's not to say that the gym doesn't have its perks, even during the summer. What may work well for some people may not be the case for others. For some people, the gym may still be the most practical option, particularly if barriers like these pose a problem:
Specific short-term goals, such as training for a competition or marathon
Weather extremes, such as extremely hot, humid or smoky days
Finding time away from distractions, like household chores or family members
However you choose to move, let summer be your excuse to try something new, step outside your routine, and enjoy how good it feels to move.
