July 23, 2024

The World's Local Health

5 Attainable Summer Fitness Goals for All Levels

3 min read
5 Attainable Summer Fitness Goals for All Levels

Summer is a season that many of us look forward to. It’s the perfect time to enjoy the great outdoors and engage in various fun activities. However, it’s also a time where we tend to slack off from our fitness goals. With the warm weather and the abundance of delicious food, it’s easy to lose track of our health and fitness. But fear not, here are 5 attainable summer fitness goals that you can achieve, no matter what your fitness level is.

Drink More Water

Staying hydrated is important, especially during the hot summer months. It helps regulate body temperature, prevents dehydration, and flushes out toxins from the body. Drinking more water is an achievable goal for everyone. Start by carrying a water bottle with you wherever you go, and make it a habit to take sips throughout the day. Set a goal to drink at least 8 glasses of water a day, and gradually increase the amount as your body adjusts.

Walk More

Walking is an excellent way to stay active and improve overall health. It’s a low-impact exercise that’s easy on the joints and can be done anywhere. If you’re new to exercise, start by taking short walks around your neighborhood or local park. As you become more comfortable, challenge yourself by increasing the distance or speed. Aim to walk at least 30 minutes a day, 5 days a week.

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Try a New Activity

Summer is the perfect time to try a new activity or sport. Whether it’s swimming, hiking, or yoga, there are plenty of options to choose from. Trying something new not only keeps things interesting but also helps you challenge your body in new ways. Start by researching local classes or activities in your area, and sign up for one that interests you. Make it a goal to try at least one new activity each month.

Incorporate Strength Training

Strength training is an essential component of any fitness routine. It helps build muscle, increase bone density, and improve overall fitness. Incorporating strength training into your summer fitness goals can be as simple as doing bodyweight exercises at home or joining a gym. Start with basic exercises like push-ups, squats, and lunges, and gradually increase the difficulty as your strength improves. Aim to do strength training exercises at least twice a week.

Eat More Fruits and Vegetables

Eating a diet rich in fruits and vegetables is essential for overall health and wellbeing. They’re packed with vitamins, minerals, and fiber that help nourish the body and prevent disease. Incorporating more fruits and vegetables into your diet can be as simple as adding a side salad to your meals or snacking on a piece of fruit instead of processed snacks. Set a goal to eat at least 2 servings of fruits and 3 servings of vegetables a day, and gradually increase the amount as your body adjusts.

One additional tool that can help you achieve your summer fitness goals is a TDEE (Total Daily Energy Expenditure) calculator. TDEE is the amount of energy your body burns in a day, including physical activity and exercise. Knowing your TDEE can help you determine how many calories you need to consume each day to maintain, lose, or gain weight. A TDEE calculator such as the one from Legion Athletics, can provide you with an estimate based on your age, weight, height, and activity level. Once you know your TDEE, you can adjust your calorie intake and macronutrient ratios accordingly to reach your desired fitness goals.

Achieving your summer fitness goals doesn’t have to be complicated or overwhelming. By setting realistic and attainable goals, you can improve your overall health and fitness while enjoying the warm summer weather. Remember to stay consistent, listen to your body, and have fun!