We all know Texas summers are a scorcher. Sometimes, that means outdoor playtime and fitness can be a challenge. There are plenty of ways to stay active with your friends and family – without taking the risk of high temperatures and UV exposure. Check out some of our indoor activities to keep yourself active while beating the heat and staying on your feet.
- Craft Indoor Games: Outdoor sports like soccer and basketball help keep us in shape. There are plenty of other games to try indoors that keep your body moving! Put together an indoor snowball fight with crumpled up paper and take cover behind your couches. Take a page from Bluey’s book and play Keepy-Uppy. Keep your balloon from touching the ground by hitting it with just your hands! You can even inflate 2 or 3 balloons at once to give your family a real challenge.
- Dance Routine: You don’t need a console to bust a move! Put on your favorite Kpop or 2000’s R&B group, follow along to their choreography and get that cardio in! Turn to YouTube for easy-to-follow dances from Dance Central and Just Dance. A dance cardio workout can burn up to 300 calories per hour!
- Light Yoga: Exercise isn’t always about sweating; it can be all about stretching and staying mindful. Yoga decompresses your body with simple, gentle movement. It’s also a great tool to practice mindfulness. Try simple poses like child’s pose or the cat’s pose.
- Break Up Screen Time: Turning to the television for a movie night or your phone to unwind with the heat outside isn’t always a bad idea. With this in mind, it’s important to keep active while you’re inside. Every hour you’re on the screen, try to encourage your family to do a quick 5-minute circuit workout. For kiddos, try sets of jumping on one foot, squats, and arm circles. For teens and adults, consider burpees, jumping jacks, and leg lifts! Try to limit screentime to 2 hours a day and swap that impulse for one of our indoor games or exercises!
Remember: There are plenty of indoor options outside the house that keep you moving while staying cool. Community spaces like shopping malls, recreation centers, and indoor pools offer climate‑controlled environments where you can stretch, swim, and socialize. These spots are perfect for all ages and fitness levels — so you can bring the whole family to beat the heat without missing a step.
If you want to head outside during the heat, keep these important tips in mind to fight heat exhaustion.
- Use Sun Protection: Wear light-colored and loose clothing made from breathable fabrics like cotton. Make sure to apply sunscreen to your body and face – keep an eye out for the appropriate SPF.
- Stay Hydrated and Fueled: Make sure you’re drinking water constantly, not just when you’re thirsty. Aim for 100 fl. oz per day – to help you visualize, plan to drink about 12 water bottles!
- Plan Your Outings: Check the weather for when peak temperatures will hit – planning ahead and keeping your outdoor activities to early in the morning or later in the evening can help you fight the risk of heat exhaustion. Midday hours often have the sun at its peak intensity with a sharp spike in temperatures and UV exposure, so try to reschedule your midday jog!
Staying active during summer doesn’t have to mean braving the heat. With a mix of fun indoor activities at home, there are plenty of safe and enjoyable ways to keep your body moving. Whether you’re dancing, stretching with yoga, or walking laps at the mall, every bit of movement counts. If you or your kiddo need extra guidance on staying fit, schedule a visit with your HSNT provider today. Your healthcare home is here to help you and your family stay active and healthy – no matter the season or temperature!