According to the American Heart Association, adults should be getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.  That is basically 30 minutes of light cardio for five days or three days of 25 minutes of strength training, or high intensity interval training. Now that summer is in full swing, I thought of some great ideas to help you stay fit without having to join a gym!

According to the American Heart Association, adults should be getting at least 150 minutes per week of moderate-intensity aerobic activity

  • Swimming- If you’re lucky enough to have a pool right in your backyard, you can utilize it every morning by swimming laps and getting that cardio in. 
  • Hiking- Get that heart rate up by going on a beautiful, adventurous hike! Whether it be up hills, mountains or flat walking paths, it’s sure to get you up and moving.
  • Participate in a 5k, tough mudder, or any other kind of exercise that helps charities gain more profit. Training for these types of exercise programs should be done several months in advance so you’re not injuring yourself the day of the race. 
  • Tennis- Have a friend or partner wanting to participate in your health journey? Grab a racket, some tennis balls and have some fun on the court! There are tons of open courts at local parks that are normally open all day and are free to play on.
  • Walk- Walking is one of the best, and also the easiest exercise! No experience necessary in this workout. Simply walk your neighborhood, or a neighborhood park, or go to your local mall, especially on rainy days. If you want a more intense workout, jog or run to get your cardio up. Or run for a minute and then walk a minute, until you hit 30 minutes, for your high intensity interval training.
  • Bike Riding- This is another great exercise, that can get the heart beat up and your inner child smiling from ear to ear. All you need is a bike, and possibly a helmet especially if you plan on riding where there are cars and traffic. 
  • Yoga- Some places or yoga instructors will take it upon themselves to do outdoor yoga and open it to the public. Take advantage of these classes! If you live near a beach, check your local community and see if they offer this near you. Some places do it at a park, and usually early in the morning or before sun down at night. It’s a great exercise to unwind, get lean, and find balance. 

If you know of any great indoor or outdoor exercises please share in the comments below!