Sunny days and warmer temps make this season the perfect time to get moving outdoors. Whether you're working your way through your bucket list for summer, have been wanting to take up new outdoor hobbies, or are looking for fun things to do with friends outside, you've come to the right place. 

Get out and get moving with the latest installment in our best of summer series, our ultimate guide to the Best of Summer Fun: Staying Active in the Great Outdoors.  

You're likely familiar with the wellness benefits of regular movement as part of your healthy lifestyle, from better sleep and mood to a healthier heart and stronger muscles and bones. (The Mayo Clinic recommends at least 150 minutes of moderate aerobic activity each week.)

But when it comes to indoor vs. outdoor workouts, numerous studies have shown significantly greater benefits for both mental and physical health from exercising outdoors in nature. Scientists have even identified the combination of exercise and nature as a powerful tool to help fight not only inadequate physical activity levels in the Western world, but numerous health risks. 

Make the most of your next summer fun day with a wellness-boosting fresh air adventure.  

What does hiking do for your body? According to the National Park Service, the benefits of hiking include building stronger muscles and bones, improving your sense of balance, supporting heart health, and decreasing the risk of certain respiratory problems. It can also help to boost your mental and relational health. 

If visions of scaling an alpine mountain have you feeling intimidated when you think of hiking, worry not. The benefits of hiking can be found at any skill level, whether you're a beginner or a lifelong lover of the activity. Grab your summer hiking equipment (do a quick web search of the best hiking boots and fill a lightweight backpack with protein-packed snacks, fresh water to keep you hydrated, and an emergency compass), and download a free app like AllTrails to find the best local nature preserves and trails to walk, and you're ready to go. 

Pro Tip: Need a break while you're out on the trails? Relax and embrace forest bathing. Known as shinrin-yoku in Japanese, forest bathing is the practice of experiencing nature with all five senses. It can have a balancing effect on levels of the stress hormone cortisol, improve the immune system, and may even help to lower blood pressure. 

Or, try nature journaling to connect more deeply to the natural world. Grab your favorite notebook, find a comfortable place to sit, and fill the pages with your thoughts, sketches, and observations of the world around you for improved cognitive fitness and strengthened neural pathways.  

Is there anything more fun or freeing than the wind against your face as you pick up speed on your bike?

Loading up the family's bicycles and heading out for a ride through your favorite local bike trail can be an excellent way to not only spend quality time with your loved ones, but to clock serious aerobic exercise time as well.

Replacing your daily drive or train commute to work with a bike ride can also be an excellent way to inject both fun and movement into your routine. Just two fifteen-minute rides to work and back each day, over the five-day work week, will have you at the recommended 150 minutes of aerobic activity. These days, most cities and communities have commuter bike rentals available if you don't own one. (Not available in your city? Try joining this bike rental community that's available almost anywhere in the world.) 

The health benefits of cycling include lower stress levels, greater coordination and general mobility, reduced body fat, stronger muscles, and improved cardiovascular fitness. Beyond personal wellness, by saving on travel expenses and carbon emissions, opting to commute by bike also benefits the health of your wallet and the environment.

ProTip: Always practice cycling safety. Be sure to wear a protective helmet at all times, choose a well-maintained bike that works and fits you well, use a white light at the front and red blinking light at the rear of your bicycle during night rides, and follow the rules of the road to avoid crashes. And, never text and ride. 

Grab your binoculars! We're going birdwatching. 

If it seems to you like birding has suddenly taken the world by storm, you're not alone. During the pandemic, this pastime saw an enormous spike in interest, with digital birding engagement and reported bird identification sightings more than doubling in at least 26 countries.  

This boost in popularity arrives with good reason: birdwatching can mean positive impacts for mental health given the increased exposure to sunlight and fresh air that comes along with the activity. Taking up outdoor hobbies like birding has been linked to greater feelings of well-being and overall life satisfaction, and what's more: a university study found that listening to birdsong can help us recover from stress and restore our ability to focus. 

Pack your birdwatching essentials, like a quality pair of binocs and a copy of Birds of North America, download a free bird identifier app, and get ready to take flight. 

ProTip: Bring your camera along (or make sure your smartphone is fully charged) and use your next birdwatching outing as an opportunity to practice your landscape photography skills. 

If the water is your happy place, kayaking can be the ultimate in outdoor aquatic fun. And if you're a beginner at paddling a watercraft, a kayak can be the perfect gateway. These gliding, low to the water vessels are propelled by double-bladed paddles and provide an excellent cardiovascular workout. Plus, kayaking can be a great option if you're seeking an inclusive water sport. 

This low impact activity can improve aerobic fitness, strength, and flexibility. In particular, paddling these vessels can help to build muscle in the upper body, torso, and legs while reducing wear and tear on joints and tissue. In addition to a full body workout, kayaking has been shown to be an effective form of exercise for weight loss and to promote good mood and relaxation. 

ProTip: Paddle with care. According to the National Center on Health, Physical Activity and Disability, practice kayak safety by wearing proper clothing and personal flotation devices, staying aware of temperature regulation and weather conditions, avoiding solo paddling, and never getting into situations that exceed your paddling ability. 

If you're a group fitness class devotee, try taking it outside. Outdoor workout classes are the perfect opportunity to combine your favorite dance lesson or HIIT training circuit with the benefits of sunshine (hello, vitamin D) and fresh air (higher energy levels, anyone?). Plus, the social aspect of an outdoor group fitness class can level up your motivation, variety of movement, and sense of community. 

Many municipalities offer free exercise classes in local green spaces. Check with your town's Parks and Recreation Department to see what's available in your area, or download an app designed to help you stay keyed into the fitness happenings en plein air. 

ProTip: If you're worried about insect bites while spending time in grassy natural areas, your skin microbiome could be your answer to a natural insect repellent for pests like mosquitoes. According to Harvard, the presence of certain bacteria on the skin's surface are believed to make some individuals more attractive to mosquitoes than others. Just in case pesky bugs do strike, try carrying a topical gel or cream (like this one containing analgesic Arnica montana) to naturally soothe bites and swelling on the spot. 

No matter which outdoor activity floats your boat (or kayak), be sure to prioritize your nutritional intake for all-day sustained energy and quicker post-workout recovery.

Enjoy the great outdoors, remember your sunscreen, water bottle, and first aid kit, and stay tuned for more from our Best of Summer series.