Would you like to get some exercise outdoors in the sunshine? We’ll tell you how.

The best thing about summer are the long nights, with more time for leisure activities. We feel more energetic and feel like spending time outdoors. Add some exercise to the magic formula and you’ll be motivated to try some new physical activities under the summer skies.

We’ll explain which sports are most beneficial at this time of year, so you can have fun in the sun, enjoy some time with family and friends and get in touch with nature.

4 Summer sports

1. Paddle tennis

This bat-and-ball sport is easy to learn, burns up plenty of calories and is fun, because it is played with other people. The idea is to stop your opponent from returning the ball before it bounces twice.

As well as burning calories, it strengthens the muscles in the arms and legs, boosts the respiratory system and encourages a healthy heart.

2. Skating

Skating on flat surfaces like tarmac, cement or parquet is a fun exercise that will give you a great workout, since you can enjoy the sunshine and sea breezes at the same time.

What’s more, it isn’t too tiring and practically anybody can do it. Protect yourself from injury by wearing basic protection: knee pads, elbow protectors and a helmet. Once you are gliding along on wheels, you’ll notice how the lower part of your body becomes stronger, and you will develop aerobic resistance, a sense of balance and faster reflexes.

3. Beach volleyball

Take advantage of the beach and use the water and sand to get some exercise. Beach volleyball is even better for you that volleyball on a court. The sand makes it difficult to move, so your legs have to work harder, as well as your back, chest, shoulders, abdomen and arms.

There are more and more places equipped with nets for playing this sport, which is now an Olympic sport, so all you have to take with you is a ball. You can play as fast or as slowly as you like, with friends, family or other people who want to join in with a healthy competition for a while.

4. Snorkelling

Anyone can snorkel, and the only equipment you need is a mask and snorkel tube. You don’t need any instruction and there’s no need to dive to great depths with a bottle of air. Don’t forget to pack your snorkel tube and some flippers to speed you along in the water.

Floating in the water tones the body, firms the muscle and stimulates the circulation. There are places in the world where all you need to do is look down into the water to see the marvellous underwater world, with coral reefs, manta rays, turtles, schools of fish and multicoloured sea plants.

Don’t forget to watch out for high temperatures and don’t get overheated. Stay hydrated, eat more fruit and vegetables and wear light clothing.

Get ready to enjoy the sun and sea breezes. Look after yourself and smile!

This post is also available in: Italian