Why moving more could be the best thing you do this summer
The warmer weather and longer days make it the perfect time to spend more time outdoors, whether you’re grilling, gardening or just soaking up some sunshine. So, here’s a simple challenge: get outside and move your body for 30 minutes each day. It doesn’t mean hitting the gym or training for a marathon. Just find ways to move that feel good and fit your lifestyle.
Maybe it’s a leisurely walk after dinner, pulling weeds in your garden, tossing a ball with the kids or dancing barefoot on the patio. The goal is to move more, sit less and enjoy the sunshine and outdoors. Start with the next 30 days, and once you get in the groove, chances are you will continue from there.
Why 30 minutes?
The Centers for Disease Control and Prevention recommends about 150 minutes of moderate activity each week. That breaks down to roughly 30 minutes a day, five days a week. This amount of movement can lower your risk of heart disease, stroke, Type 2 diabetes and even some cancers. Plus, it boosts your mood, improves sleep quality and helps your brain work better.
And the best part? When you do this outside, the benefits multiply. Research shows that spending time in nature — even just your backyard or a local park — helps reduce stress, lower blood pressure and increase feelings of calm and connection. Combining fresh air and movement can work wonders.
Don’t call it ‘exercise’
Some people cringe at the word “exercise.” It conjures images of painful, out-of-breath, sweaty hours in the gym. Let’s flip the script on that. The word “movement” is much more palatable. You don’t need special equipment or fancy workout clothes. Movement doesn’t have to mean a grueling workout. You just need a little intention — and maybe a comfortable pair of shoes. If working out has never been your thing, this challenge is designed for you.
For example, walking is one of the easiest and most underrated ways to move your body. Grab a friend, your partner or your dog and take a stroll around the neighborhood after dinner. If you prefer, call a family member and catch up while you walk. This low-impact activity is free, simple and a great way to connect with others or clear your head at the end of the day.
Gardening is another fantastic option. While it might not feel like a workout, pulling weeds, planting flowers or watering vegetables engages your muscles and gets your heart rate up. You’re bending, stretching and lifting — all at a comfortable pace. I have never had a green thumb, but over the past few years I have made it a point to plant some flowers and vegetables, dig in the dirt and get my hands dirty. It is peaceful and exhilarating all at once. Plus, there’s the added bonus of watching your efforts bloom and grow.
If you have kids, keep some outdoor toys handy, such as a frisbee, soccer ball or badminton set, so you can sneak in some playful movement whenever you’re at the park or waiting for practice to end. Playing games outside isn’t just fun — it’s a fantastic way to get moving and maybe even inspire neighbors to join in.
Remember how carefree and joyful play felt as a kid? You can still capture that spirit by blowing bubbles, jumping rope, riding a bike or running through the sprinkler. Movement doesn’t have to feel like a chore. It can be spontaneous and silly, especially if you’re doing it with children or grandkids.
If you find walks getting boring, try turning them into a game. Make a list of things to spot — such as a red mailbox, a butterfly, a flag, a dog or five squirrels — and check them off as you go. This keeps your mind engaged and makes the time fly by, especially for younger walkers who need a little extra entertainment. I used to play a similar game with my kids, spotting objects for each letter of the alphabet. It made our walks more fun, and before we knew it, we had covered a lot of ground without even realizing it.
Make it a habit
Making your daily 30 minutes of activity part of your routine is easier than you might think. Choose a specific time each day to go outside and move. It could be after your morning coffee, during lunch or just before dinner. Linking it to something you already do helps make it stick.
If you like tracking progress, jotting down your activity in a journal or calendar can be surprisingly motivating. Soon, you might find yourself looking forward to checking off your 30 minutes.
Even better, make it social. A walking buddy, gardening partner or a neighbor to toss a ball with can make a big difference on days when the couch is tempting you more than the outdoors. The hardest part is just putting on your sneakers. I often find that movement is the best cure for fatigue — once you get going, you feel so much better.
Keep it safe and comfortable
Along with summer days comes summer heat, so be sure to take precautions. Drink plenty of water before and after your activity, especially if you’re out during the warmer parts of the day. Lightweight, breathable clothes will help keep you cooler, and don’t forget the sunscreen.
If it gets too hot, shift your movement to early mornings or evenings. You can also find a shady spot or even do some indoor activities that keep you moving if the weather is too intense.
Always listen to your body. Some days you’ll have more energy than others. Even short bursts of activity, like five minutes here and there, add up. Aim for progress, not perfection.
The takeaway:
Every step counts
This summer, your health doesn’t have to depend on ambitious fitness goals. It can start with a simple walk around the block, a little time in the garden or a game of catch in the park. These small acts add up, day by day, minute by minute.
So, here’s your challenge: get outside and move for 30 minutes a day. If you have a fitness watch, set a step goal. Find activities that feel good and keep it light, fun and flexible. Start with the next 30 days and see where it takes you. Your heart, your mood and your whole body will thank you.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
