Outdoor Fitness Tips for Overweight Women During Summer

The season of sunshine usually comes with long days, which provide you with endless possibilities for outdoor fun. Also there are perfect summer workout for plus-size women. So, let’s discuss why you want to do your workout outside and some outdoor fitness tips for the best outcome.

If exercising in a well-equipped and organised gym promises you so many health benefits, then consider this. Why should you then step outside where you may not enjoy the weather? You can still enjoy a safe outdoor fitness routines design for obese women in summer. Here’s why it is necessary to do fat-burning outdoor activities to offer you the following benefits:

1. Boost Your Vitamin D: Sunshine gives you a healthy dose of vitamin D, which is great for your mood and bones.
2. Gives You Variety of Workouts: Outdoor workouts add excitement to your fitness routine. You may not need a treadmill since you have trails, parks, and beaches where you can enjoy your walk.
3. Promote Your Mental Health: Doing your exercise in nature is a proven stress reliever. Being surrounded by greenery has a way of improving your emotions.
4. Provide You with More Fun: There are so many things to do to be physically active. Sometimes outdoor fitness doesn’t feel like “exercise,” but more like a playtime. Also, you will see various people doing all sorts of things, which will make it even more interesting.

Now that you know your reasons for being active around nature, let’s address some outdoor fitness tips. How can you enjoy your outdoor exercises while staying active, comfortable, and safe? So, now see some tips that will make your workouts more rewarding.

The good part of it is that there are plus-size outdoor fitness tips that can make your journey easy. Following these suggestions will boost your moral. You will also learn how to maintain a steady fitness routine. So, let’s see how you can stay active with these outdoor fitness tips as an overweight woman in summer:

You may have to avoid the most hectic periods of the day to avoid sunburns. The best thing to do is to plan your activities during the cooler parts of the day. So, I suggest you consider doing them around the best time to exercise outside in summer for plus-size women:

• Early Morning: This will help you to enjoy the peace and quiet before people wake up. This is also a great way to kick-start your metabolism before eating a heavy diet (Trilogy Active, 2024).
• Evening: It is advisable to avoid exercising outdoors between 10 a.m. and 4 p.m., when the sun is scorching. Therefore, take advantage of cooler temperatures and golden hour vibes for a stunning end to your day (Trilogy Active, 2024).

It will be encouraging if you wear the right gear for your workout. This can make all the difference because you will be comfortable and confident. Here’s what you should consider about plus-size women’s outdoor workout clothes:

• Lightweight, Moisture-Micking Fabrics: These materials will help to keep you cool and dry. You will also feel comfortable in this attire.
• Wide-Brimmed Hats: You need to protect your face from the sun while looking nice and enjoying your fun activities.
• Supportive Footwear: Whether you are walking, hiking, or dancing, good supportive shoes are a must. There are brands of snickers that give good fit as your workout.
• Sunscreen: You should remember to protect your skin with SPF 30 or higher. So, I suggest you go for a broad-spectrum sunscreen and choose one that is water-resistant (Asp and Franco, 2023).

Your fitness program should not be boring. Experiment with different activities until you find what lights you up. Movement should make you feel joyful and not as a chore. Here are some outdoor activities perfect for summer that will help you enjoy it:

• Walking or Hiking: Explore your local parks or trails. You may bring a friend for extra motivation. You will benefit from a walking workout plan designed for overweight women in hot weather
• Swimming: This is a low-impact and joint-friendly option that feels more like fun than exercise. Imagine how you will enjoy wild swimming with your friends (Ordnance Survey, 2024).
• Biking: You may just ride your bicycle through your neighbourhood or hit a scenic trail. Also, try to enjoy all the moments, as it helps you lose weight at the same time.
• Outdoor Yoga: Yoga gives you the opportunity to stretch and strengthen your joints while appreciating nature’s beauty (Ordnance Survey, 2024).
• Beach Games: you can play volleyball, paddleball, or even building sandcastles. Remember that all these games count as movement to make you fit.

Hydration is key to enjoying outdoor fitness. So, try not to ignore your body’s need for fluid. Here’s how you can keep the water flowing with hydration tips for summer workouts:

• Drink Before, During, and After: Don’t wait until you are thirsty before you refill yourself with water. Take a fluid before you start and maintain your drinking during and after your workout (Trilogy Active, 2024).
• Infuse Your Water Fruits: Add slices of lemon, cucumber, mint, or any flavour you like for a refreshing taste. You can take some water-rich foods, which include cucumbers, watermelon, and strawberries (Asp and Franco, 2023). 
• Carry a Reusable Bottle: You may use an insulated bottle to keep your drink icy cold or at your preferred temperature. The most important issue is that you should take copious amounts of water (Asp and Franco, 2023).

Your body knows best, so pay attention to its signals and care for yourself. Feeling overheated or dizzy? That’s the sign that you should take a break (Trilogy Active, 2024; Mo-Mentum Fitness, 2020). Fitness is a marathon and not a sprint. So, there is no shame in pacing yourself because slow and steady wins the race. You may need to ask yourself these questions:

• Am I breathing comfortably?
• Do I need water?
• Should I find some shade?

This kind of exercise is more fun when you do it with friends. So, you will enjoy it more if you invite some people. Having group walks or hikes, outdoor dance sessions, and a friendly game of badminton is great. What happens if you can’t meet in person? Share your fitness goals in online communities for extra encouragement and accountability (Trilogy Active, 2024).

When it comes to outdoor fitness kits, portability and durability are probably the two most important factors to consider. So, take your workout to the next level with portable workout gear (The Health and Fitness Institute, 2024). Here are a few options that you can go for to achieve your fitness goals:

• Resistance Bands: These are lightweight and versatile bands for strength training. So, you can achieve strong joints and muscles with them.
• Jump Rope: This is a cardio classic that’s easy for you to pack into your fitness bag. Jumping rope regularly will help you to maintain your health and reduce weight.
• Yoga Mat: A yoga mat is great for stretches, core work, or even a quick nap in the shade. This tool can help you in various ways to make your workout journey smooth.

Always remember to celebrate your efforts with rewards that keep you motivated. You must not go for expensive items. What you need is to just give yourself what makes you happy (Mace, 2024). This may include:

• A cute new workout outfit, which may just be motivating.
• Treating yourself to a post-workout smoothie or your preferred snacks.
• Relaxing in a cool environment with a good book or your favourite music.

Outdoor fitness is not always predictable. Some moments will make your journey memorable and fun. So, you should be prepared for unexpected occurrences (The Health and Fitness Institute, 2024). These may include issues such as:

• Dancing in a summer rain shower.
• Spotting wildlife on a trail.
• Laughing at your attempts to master some exercises.

Sometimes you may make deliberate efforts to track workout success levels. For example, you can take photos, jot down your milestones, or share your journey on social media. Tracking your progress can boost your confidence and remind you how far you have gone.

Summer is the perfect time to step outside and move your body in ways that make you feel good. No matter the workout routines you want to maintain, the key is to find joy in your exercise. So, you may be hiking a trail, playing beach volleyball, or simply taking a stroll through your neighbourhood, that’s fine.

1. Asp, K and Franco, R. (2023). 11 Tips for Exercising Outdoors in the Summer Heat and Humidity. Retrieved January 31, 2025, from https://www.everydayhealth.com/fitness/tips-for-exercising-outdoors-in-the-summer-heat-and-humidity/
2. Mace, D. (2024). Celebrating Small Wins: Why Every Achievement Matters. Retrieved January 31, 2025, from https://www.mpcalisthenics.com/the-mpc-edge/celebrating-small-wins-why-every-achievement-matters
3. Mo-Mentum Fitness. (2020). 3 Summer Workout Tips for Fat Loss. Retrieved January 31, 2025, from https://mo-mentumfitness.com/summer-fat-loss/
4. Ordnance Survey (2024). Outdoor Fitness with Purpose: Ditch the Gym and Protect Nature. Retrieved January 31, 2025, from https://getoutside.ordnancesurvey.co.uk/guides/outdoor-fitness-with-purpose-ditch-the-gym-and-protect-nature/
5. The Health & Fitness Institute (2024). 5 Tips to Start a Successful Outdoor Personal Training Business. Retrieved January 31, 2025, from https://.thfi.com/blogs/articles/5-tips-to-start-a-successful-outdoor-personal-training-business
6. Trilogy Active (2024). Top 10 Summer Fitness Tips to Stay Cool and Active. Retrieved January 31, 2025, from https://www.trilogyactive.co.uk/news-events/blog/top-10-summer-fitness-tips-to-stay-cool-and-active/

Author: Ikenna Nathan Ojiegbe. First Published: 5th February 2025. Last Updated: 12th March 2025.

Disclaimer:
The information is for the purpose of education only. It does not assess individual needs and does not constitute personal advice; hence, it should not replace professional consultations with your health care practitioner or trainer. This information should not be used to make health-related diagnoses or to treat any health problems. Consult with your health care provider before depending on any information in this article or on this website. The image in this article is AI-generated.