Keep Cool and Active during Warm Weather

little girl on a pool toy in the water

Is the summer heat not fitting into your physical activity routine? Spending an extended amount of time outdoors may not be a practical option for you, but don’t let the rising temperatures keep you from staying active!

The Physical Guidelines for Americans recommends children engage in a variety of physical activities for at least 60 minutes a day, and adults do at least 150 minutes of moderate-intensity activity a week.  It is important for people of all ages to move their body to achieve long term health benefits!


Here are few options to stay cool and remain active during the summer heat:

  • Find nearby locations where you can be active indoors! Walk around your local indoor shopping mall to keep your body moving, while enjoying the cool air conditioning. Your local recreation or community center are also great places for a variety of indoor exercises.  Some examples include playing basketball, having a relay race, and participating in a group workout class, like Zumba or stationary biking.

Still looking for even more ideas that encourages physical activity for children while indoors? Try indoor playgrounds, gymnastics centers, trampoline parks, rock climbing facilities, or roller-skating rinks. Also, check your local community center or library to see if they are hosting any play days or active indoor activities over the summer!

  • Cool down with a swim!  Take a dip in the community pool to avoid the heat!  Move your fun summer activities to the water, such as playing tag and water volleyball. Are you near a natural body of water, like a lake or an ocean? Try out a new activity this summer such as paddle-boarding or surfing!
  • Get started early! Temperatures are usually the hottest in the afternoon and early evening.  During the summer, try waking up early to enjoy a morning workout when it’s cooler outside.  Start your day feeling accomplished and energized!
  • Plan indoor activities at home!  Watch online or TV exercise videos that you can do in the comfort of your home. For days when kids are at home most of the day, set up your own indoor obstacle course or scavenger hunt. Play a game of follow the leader or freeze tag inside. Planning a fun dance party with some music can have everyone up and moving! Use your imagination to find creative ways kids can stay active while at home.


Remember to stay hydrated during the summer, especially before, during, and after exercising!  In addition, if you do exercise outdoors, try to move your activity to be done in the mornings or evenings when it’s cooler outside.

For more information on how to stay active in warm weather follow these tips!