by Camrey Tuttle, DNP, FNP-C

As the days grow longer and the weather warms up, there’s no better time to recommit to your health and fitness. There is no better medicine than a healthy lifestyle. Regular physical activity is one of the most powerful tools we have to improve our overall well-being—physically, mentally, and emotionally.

Why Fitness Matters

Exercise plays a critical role in preventing and managing chronic diseases such as heart disease, diabetes, high blood pressure, and obesity. It also helps improve mood, reduce anxiety and depression, boost energy levels, and even support better sleep. And as we age, staying active is essential to maintain mobility, strength, and independence.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week. That breaks down to just 30 minutes a day, five days a week. For many, summer is the perfect season to hit that goal—and even exceed it.

Summer Fitness Ideas for Every Age

For Kids and Teens
Children and adolescents should aim for 60 minutes of physical activity each day. Fortunately, summertime provides plenty of opportunities:

• Bike riding, swimming, or sports camps offer fun and fitness all in one.
• Outdoor games like tag, soccer, or obstacle courses keep them active and engaged.
• Encourage screen-free afternoons where outdoor play is the priority.

For Adults
Between work, family, and other responsibilities, it can be tough to find time—but summer makes it easier to incorporate movement:

• Morning or evening walks, when temperatures are cooler, are a great low-impact option.
• Hiking, swimming, kayaking, or even gardening can get your heart rate up.
• Consider joining/creating an exercise group or trying a new sport like tennis or pickleball.

For Older Adults
Staying active becomes even more important as we age. Low-impact and joint-friendly activities help improve balance, prevent falls, and preserve strength:

• Water aerobics is an excellent, gentle workout with minimal joint stress.
• Walking clubs, chair yoga, or light resistance training with bands are all good choices.
• Remember to listen to your body and build up gradually if you’re just starting out.

Stay Safe in the Heat

While summer brings great fitness opportunities, it also brings hotter temperatures. Be sure to:

• Hydrate well before, during, and after activity.
• Exercise in the early morning or evening to avoid peak heat.
• Wear lightweight, breathable clothing and use sunscreen.
• Listen to your body and take breaks as needed.

Final Thoughts

No matter your age or fitness level, movement is for everyone. Start where you are—whether it’s a 10-minute walk or a bike ride with your grandkids. What matters is that you move consistently and enjoy what you’re doing.

This summer, take advantage of the warm weather and longer days to get outside, get active, and take a step—literally—toward better health. And remember, small efforts add up to big changes over time.