Outdoor Workout Exercises: Your Guide for the Summer

Medically reviewed by Domonique Martin

Summer offers the perfect opportunity to take your fitness routine outdoors. From early morning walks to bodyweight workouts at the park, the benefits of outdoor workout exercises go beyond physical health. They can also improve mental well-being and boost your mood.

But while the sunshine can be inviting, it also brings risks. Exercising in the heat requires careful planning, thorough preparation, and heightened awareness. With the right strategies and support from a physical therapist, you can develop an outdoor routine that’s both safe and enjoyable.

Outdoor Fitness: More Than Just a Change of Scenery

Outdoor workout exercises offer a refreshing alternative to indoor routines. The natural environment can make your workouts feel more energizing and less repetitive. Here are just a few reasons to consider venturing outside.

• Improved mental clarity: Sunlight exposure may support vitamin D production, which is crucial for maintaining bone health and regulating mood.
• Variety and flexibility: Parks, trails, hills, and lakes can offer dynamic workout settings. No two days need to look the same.
• Functional fitness: Uneven terrain and natural obstacles can challenge balance and coordination in ways that indoor spaces may not.

If you’re looking to make the most of these perks this season, there are safe ways to do so, especially when working with a physical therapist who can personalize your approach.

Safety First: Smart Strategies for Exercising in the Heat

The warmer months require extra caution. Heat, humidity, and sun exposure can elevate your risk of dehydration, heat cramps, or even heat exhaustion. Try these tips to stay active while protecting your health.

Hydration Essentials

• Preload fluids: Aim to drink about 16–20 ounces of water two hours before your summer body workout.
• During activity: Sip 7–10 ounces every 10–20 minutes, especially in hot or humid conditions.
• Post-workout recovery: Rehydrate with water or a drink containing electrolytes, especially after longer or high-intensity sessions.
• Hydrate with food: Eat foods with high water content like cucumbers, celery, strawberries, and melons.

Dress the Part

• Choose lightweight, moisture-wicking fabrics in light colors.
• Wear a wide-brimmed hat and sunglasses for sun protection.
• Always apply (and reapply) a broad-spectrum SPF 30+ sunscreen.
• Choose comfortable shoes and moisture-wicking socks to prevent blisters.

Timing Is Key

Avoid the midday heat whenever possible. Schedule your workouts for early morning or late evening when the sun is lower and temperatures are cooler.

Warm Up and Cool Down: Don’t Skip the Basics

When it’s hot, your body needs extra time to adjust to the conditions. A proper warm-up helps prepare your muscles, joints, and cardiovascular system, while a cool-down aids recovery and reduces the risk of dizziness or fainting.

Here’s how to support your body before and after your workout:

Warm-Up (5–10 Minutes)

• Arm circles
• Light jogging or marching in place
• Dynamic stretches (leg swings, shoulder rolls)

Cool-Down (5–10 Minutes)

• Light walking or slow cycling
• Deep breathing
• Static stretches for major muscle groups

These small routines may not seem as exciting as your primary workout, but they can go a long way in reducing injury risk, especially when you’re already exerting more effort due to heat.

Low-Impact Outdoor Exercise Ideas

Not all summer workouts need to be high-intensity. In fact, some of the most effective and sustainable routines are lower-impact, especially for those managing injuries, joint pain, or fatigue.

Physical therapists often recommend these types of activities because they’re adaptable and joint-friendly:

• Walking: Underrated but powerful. Vary your pace or route for a challenge.
• Bodyweight movements: Squats, lunges, push-ups, planks. These all require no equipment and can be scaled to your fitness level.
• Resistance bands: Lightweight and portable, bands are ideal for strengthening arms, shoulders, and hips outdoors.
• Water-based workouts: Swimming and water aerobics are great options for staying cool while staying active.

Looking for more structured ways to strength train when outside? Try these outdoor strength training exercises, which can be customized to suit your needs and goals.

Physical Therapy-Guided Support for Summer Fitness

Working with a physical therapist adds a layer of safety and expertise to your summer routine. Physical therapists are movement experts trained to assess your current condition, build safe progressions, and monitor for warning signs of overexertion or injury.

Here’s how PT support can make a difference in the summer:

• Customized plans: Physical therapists assess your movement patterns and any injuries to tailor a heat-safe program that meets your goals.
• Conditioning for specific activities: Whether you’re prepping for hiking, tennis, or beach volleyball, physical therapists help you build the strength and endurance needed for your favorite summer activities.
• Injury prevention: Physical therapy isn’t just for recovery. It’s also about avoiding setbacks in the first place. Your therapist helps you avoid common mistakes, such as overtraining, poor hydration habits, or skipping recovery days.

If you’re recovering from a prior injury or recent surgery, physical therapists also design outdoor rehabilitation sessions that utilize natural elements and terrain to enhance mobility, strength, and coordination.

Signs It Is Time to Modify or Rest

Knowing when to scale back is just as important as pushing forward. During the hotter months, your body works harder, even during familiar workouts.

Pay close attention to how you feel, especially if you notice:

• Unusual fatigue or muscle cramps
• Dizziness or nausea
• Profuse sweating or, conversely, dry skin
• Rapid pulse or confusion

Don’t ignore possible signs of heat illness. Stop immediately. Rest in the shade, hydrate, and use cooling strategies. On particularly hot or days with poor air quality or humidity, consider shifting your workout indoors or replacing it with gentle stretching or rest.

Build Your Summer Fitness Plan With a Physical Therapist

The summer season can be an energizing time to embrace new routines and enjoy the outdoors, but planning is essential. From proper hydration and sun protection to selecting the right workout intensity, every detail contributes to a safer and more enjoyable experience.

Whether you’re just getting started or want to take your training outdoors in a more intentional way, physical therapists can help you build a plan that works for your life, your goals, and your environment. Find a physical therapy clinic near you to get started.