5 Top Summer Activities to Get Moving http://www.aicr.org/enews/2013/july_2013/enews-summer_activities.html

Summer Activities With a little help from nature, summertime can be a great time to ramp up your exercise routine with some fun alternatives. It’s important to be active at least 30 minutes a day to reduce the risks of several chronic diseases. Here are some of the top summer activities: Swimming Outdoor Adventure Races Intramural Sport Leagues Bike Riding Playgrounds

Dive Right In Summer brings that much wanted sunshine and sometimes the unbearable heat. Try jumping in the pool (or ocean) for your next workout. You will not only get relief from the sun but it’s also a great non-weight bearing exercise for those who have knee and ankle limitations. Can’t swim?. . . Not a problem. Here are some exercises to try that will certainly get your heart rate up: High Knees Jumping Jacks Side Shuffles

On Your Mark For a lot of people, signing up for a 5K or fun-run makes training a lot easier. When signing up for a race, make sure you give yourself plenty of time to train. The training program should be suitable to your level. It’s important to be consistent, so schedule a time that has the least chance for conflict. Not a runner? . . . Walk your first one! Encourage your friends/family and co-workers to join you.

Glory Days What was your go-to sport as a kid? . . .Well there is probably an adult league for that! Join a local flag football, softball or basketball team this summer for an extra calorie burn and some fun. The social experience will keep you wanting more.

Just Like Riding a Bike Summer is a great time to dust off that bike that has been in the back of your garage for the winter or maybe even years. Biking can burn several hundred calories in an hour. Biking is great way to get the whole family involved. Plus biking is easy on the joints, because it’s low impact.

Playground Fun Your local playground is a great outdoor gym. Just how your kids can play on the swing, so can the parents, so gather up some of your friends and go play. In some areas around the country, the playground equipment is designed for older adults. It’s your turn to make the jungle gym into your “gym.” Here is an example of exercises for the next time you take your kids to the playground: Stair climb Tree Plank Bench Tricep Dips Overhead Swing Squat Swing Knee Ins