4 heart-healthy, family-friendly exercises to try this summer

Summer is the perfect time to relax, but staying active, year-round, is key to healthy longevity.  And when the weather gets warm, the menu of physical activity options expands significantly.  So, this summer, I encourage you to embrace the outdoors and try these four family-friendly exercises:

Walking

Walking is one of the simplest yet most effective cardiovascular exercises. It's easy to do and can be enjoyed by people of all ages. Whether you're taking a leisurely stroll in the park, exploring a nature trail, or just walking around your neighborhood, this activity can help improve your heart health. Plus, it requires minimal investment in equipment (just a comfortable pair of shoes) and provides another way to spend quality time with your friends and family while soaking up the summer sunshine.  

Swimming

Swimming is a fantastic way to stay cool and fit during the hot summer months. This low-impact exercise works all major muscle groups and offers an excellent cardiovascular workout. Swimming can significantly lower blood pressure and improve circulation. Plus, it helps maintain a steady heart rate without putting extra stress on your joints, which can be a big plus for those with joint issues or excess weight. Whether you’re doing laps, water aerobics, or just splashing around, swimming is an effective and enjoyable way to enhance your heart health.

Gardening

Gardening might not seem like exercise, but it can be a surprisingly effective way to get your heart pumping. Digging, planting, weeding, and watering all involve physical activity that boosts cardiovascular health. You can burn up to 300 calories an hour while gardening, making it a great way to stay fit. Plus, it's a wonderful way to spend time outdoors, and you'll be rewarded with a beautiful garden to enjoy all season long.  Don’t forget to plant some fresh herbs, fruits and veggies!  Nothing tastes better than home grown produce.  

Cycling/Bike Riding

Cycling is a fantastic cardiovascular exercise, perfect for summer. Whether you're cruising around your neighborhood, exploring new bike trails, or embarking on a family biking adventure, cycling builds endurance and enhances heart health. You can burn up to 600 calories an hour, making it a highly effective workout. This low-impact activity is ideal for all ages, making it a great family exercise.  But please remember to wear a helmet!  I still marvel at the number of cyclists I see riding with their greatest asset unprotected.

The warmer weather and longer daylight hours of summer make this the perfect time to embrace more outdoor activities. And maybe try new things!  Paddle boarding anyone?  Tai chi class in the park?  Pickle ball?  And who can forget golf!  If you’re trying something new - even if it’s just starting a walking program - know that it might not be easy at first and you might not be instantly perfect at it (as my golf score regularly reminds me).  But give yourself some grace, laugh at the misses, and pat yourself on the back for any improvements. And enjoy the amazing feeling of getting fitter and stronger!  Take it from me, you never know when being fitter will come in handy.

And remember to keep eating for health by choosing nutritious foods and adhere to the four pillars of healthy longevity as best as you can.  These are “in-season” every day of every year.