Main Content
Written by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN June 2026
Summer brings long evenings, warm weather, and more chances to move throughout the day. With summer in full swing, there are many ways to move more while spending time outdoors and connecting with other people. A walk on the boardwalk, gardening, swimming, or dancing at a community concert can all count toward weekly physical activity goals.
According to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities at least two days per week. Moderate-intensity activity feels different from person to person depending on age, fitness level, health conditions, and mobility. For some people, a brisk walk may feel moderate, while for others, slower-paced movement may raise heart rate and breathing enough to count as moderately intense. In general, during moderate-intensity activity, you should be able to talk but not sing.
Thirty minutes a day, five days a week is one way to reach 150 minutes, but smaller blocks of time also offer health benefits. Even short ten-minute periods of moderate movement add up toward the weekly goal. Walking is one of the simplest and most accessible forms of physical activity. A brisk walk through the neighborhood, on a trail, at the zoo, or along the beach can raise heart rate and improve cardiovascular fitness. Walking with a friend or family member can also support social wellness.
Swimming and water aerobics are great ways to get physical activity minutes while having fun and beating the summer heat. According to the CDC, recreational swimming and water aerobics are moderate-intensity physical activity for many adults. Going for a bike ride can also count! Try adding a bike ride during vacations, campground stays, or trips to local parks. While the weather is pleasant, use your bike to run errands rather than driving.
Yard work and gardening can help meet physical activity goals too. Activities such as pushing a lawn mower, digging, weeding, planting, and lifting garden supplies can increase heart rate and engage large muscle groups. The CDC includes general yard work and gardening as examples of moderate physical activity.
Outdoor recreation activities are yet another way to support physical activity goals. Hiking, tennis, kayaking, paddleboarding, pickleball, and active games with children may raise heart rate enough to count toward moderate activity minutes. You may find it easier to stay active when exercise is part of an enjoyable activity. There are so many ways we can be active outside without needing to set aside extra time for a gym visit. Even small increases in activity can help improve cardiovascular fitness, lower blood pressure, help regulate blood sugar, reduce the risk of chronic disease, and lower the risk of early death when compared with being inactive. The American Heart Association encourages adults to spend less time sitting and more time moving throughout the day.
Keep safety in mind as you plan your summer adventures! Plan outdoor exercise during cooler parts of the day, such as early morning or late afternoon. Make sure you take breaks in shaded areas. Opt for lightweight, loose-fitting clothing, put on sunscreen, and drink water regularly. Watch for signs of heat illness such as dizziness, weakness, headache, nausea, confusion, or muscle cramps. Before starting a new exercise program, check with your healthcare provider, especially if you have a chronic health condition, take medications that affect heart rate or blood pressure, or have been inactive for a long period of time.