How to Get Started on Your Exercise Goals This Summer

Want to start exercising more? Summer is a great time to get moving! Learn how to create an effective exercise routine and get ideas for fun summer exercise from certified personal trainer Lexi Elliot, a Sagewell Health & Fitness expert.

How to Start an Exercise Routine

Creating a well-rounded exercise routine can support your health and well-being long term. Here’s how to get started.

1. Measure your fitness baseline.

Recording your baseline measurements will help you choose your goals and track your progress. Start by assessing your strengths and weaknesses as well as any pre-existing medical conditions or physical limitations. Then record important health measurements, including:

• Your heart rate at rest and during exercise.
• How long it takes you to walk or run 1 mile.
• How many pushups you can do.

2. Create meaningful goals.

When you choose your goals, consider the reason why you want to make a change. It’s easier to stay motivated toward a goal if the outcome is very meaningful to you! Defining your goals will help you design your exercise action plan.

3. Make your action plan.

Consider what kinds of exercises will help you meet your goals. Work toward getting about 30 minutes of aerobic exercise each day along with strength training at least 2 times each week. Break down your exercise routine into manageable sessions and include rest days to allow your body to recover.

4. Gradually increase your intensity.

You might be excited to jump right into your exercise plan, but doing too much too fast can lead to burnout or injury. Allow yourself time to grow stronger by gradually increasing the intensity of your workouts over time.

5. Track your progress.

How do you feel? Have your baseline measurements changed? Tracking your progress helps you measure which parts of your exercise program are working – and which ones aren’t – so that you can adjust as needed.

5 Ideas for Fun Summer Exercise

Sign Up for Swim Lessons

Sagewell Health & Fitness offers swimming lessons for ages 3 through adult!

Swimming 

Stay cool this summer by exercising in the pool! Swimming helps you strengthen your muscles and exercise your heart. It’s also low impact and non-weight bearing – meaning it can be gentler on your joints than other forms of exercise.

Walking Outdoors

If you enjoy warm weather, walking outdoors can be a great form of summer exercise. This low-impact activity improves heart health, strengthens your muscles and helps you maintain a healthy weight. Spending time outside is good for your mental health, too – being in nature can boost your mood and reduce your stress.

Riding a Bike 

Cycling is another great form of cardiovascular exercise to enjoy this summer. Like swimming, biking can be gentler on your joints than other types of high-impact exercise. Enjoy nature by biking outdoors or beat the heat by taking an indoor cycling class.

Trying Yoga in Your Yard 

Low-impact exercises like yoga are a great way to get a full-body workout without working up too much of a sweat. Yoga has many benefits. It can help you boost your strength and flexibility. It’s also a great opportunity to practice deep breathing and mindfulness. Try yoga in your yard during the cooler morning and evening hours.

Exploring Indoor Options 

Sometimes, it’s just too warm to exercise outdoors. Use caution when exercising in temperatures higher than 80 degrees. If it’s too warm – head inside! Those hot summer days are the perfect time to try a fun new type of exercise, like a dance fitness class.

Stay Safe This Summer

Sunny weather can make exercising outdoors fun, but during hot summer days, it’s important to keep these safety tips in mind.

• Stay hydrated. Drink plenty of water before, during and after your workout to prevent dehydration.
• Time your workouts. Schedule your workouts for the early morning or late evening when temperatures are cooler.
• Dress for the weather. Wear lightweight, breathable and moisture-wicking clothing that helps you stay cool.
• Practice sun safety. Apply sunscreen before heading outside. Sunscreen protects your skin from sunburn and other skin damage.
• Know the signs of heat stroke. Dizziness, nausea, rapid heartbeat or tiredness can be signs of heat stroke. If you experience any of these symptoms, get out of the heat, take a break and hydrate.

Start Your Fitness Journey With Sagewell Health & Fitness

Are you starting your fitness journey this summer? Want to work with an expert on creating a fitness routine that meets your goals? At Cone Health Sagewell Health & Fitness, we know how to support your specific health and medical needs. Learn more about our membership plans!

About the Expert

Lexi Elliott is a Sagewell Health & Fitness specialist. She graduated from the University of North Carolina Greensboro and holds a B.S in Kinesiology. Lexi is a certified personal trainer through the National Academy of Sports Medicine. Lexi's passion for health and fitness started in 2013. She fell in love with living a healthier lifestyle and helping others achieve their health and fitness goals. Lexi enjoys strength training, cooking for her family, being outdoors, and spending time with her family.