{"id":12779,"date":"2025-05-19T11:00:09","date_gmt":"2025-05-19T11:00:09","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=12779"},"modified":"2025-05-19T16:23:26","modified_gmt":"2025-05-19T16:23:26","slug":"5-heart-healthy-activities-for-a-summer-of-wellness","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2025\/05\/19\/5-heart-healthy-activities-for-a-summer-of-wellness\/","title":{"rendered":"5 Heart-Healthy Activities for a Summer of Wellness"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-12781 size-full\" src=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2023\/07\/iStock-179123860.jpg\" alt=\"5 Heart-Healthy Activities for a Summer of Wellness\" width=\"724\" height=\"483\" srcset=\"https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2023\/07\/iStock-179123860.jpg 724w, https:\/\/blogs.cooperhealth.org\/ehealth\/files\/2023\/07\/iStock-179123860-300x200.jpg 300w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/p>\n<p>Summer is the perfect time to embrace outdoor activities and make the most of the pleasant weather. Incorporating heart-healthy activities into our summer routine provides numerous benefits for our overall health.<\/p>\n<p><a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2025\/05\/19\/5-heart-healthy-activities-for-a-summer-of-wellness\/#espanol\">Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n<p>\u201cRegular physical activity helps maintain a healthy weight, strengthens the cardiovascular system, reduces the risk of chronic diseases, and enhances mental well-being,\u201d says <a href=\"https:\/\/www.cooperhealth.org\/doctors\/mario-caruso-do\">Mario Caruso, DO<\/a>, a clinical cardiologist at <a href=\"https:\/\/www.cooperhealth.org\/services\/heart-institute\">Cooper and Inspira Cardiac Care<\/a>. \u201cIt\u2019s also a great way for family and friends to get active together.\u201d<\/p>\n<p>Here are some ideas for keeping active this summer.<\/p>\n<h3>1.) Swimming and Water Aerobics<\/h3>\n<p>Swimming is an excellent low-impact activity that engages multiple muscle groups while placing minimal stress on the joints. It is a perfect choice for individuals of all ages, including children and older adults. Whether in a pool, lake, or ocean, swimming helps improve cardiovascular endurance, muscle strength, and flexibility. Water aerobics classes also offer a fun and family-friendly way to get moving in the water.<\/p>\n<p>Safety reminders:<\/p>\n<ul>\n<li>Remember to apply sunscreen before swimming and reapply when you get out of the water.<\/li>\n<li>Stay hydrated. Although one of the advantages of water exercise is not overheating, you can still become dehydrated.<\/li>\n<li>Ensure you have proper supervision and flotation devices for children to prevent accidents.<\/li>\n<\/ul>\n<h3>2.) Cycling<\/h3>\n<p>Cycling is an enjoyable and eco-friendly activity that can be tailored to different fitness levels. Exploring scenic bike trails, parks, or your neighborhood by bike is not only a great way to get exercise but also allows you to spend quality time with your family. Cycling helps to improve cardiovascular fitness, lower blood pressure, and strengthen leg muscles. Beginners can start on flat roadways, cycle for a short time, and gradually move on to terrain with more hills and longer outings.<\/p>\n<p>Safety reminders:<\/p>\n<ul>\n<li>Be sure everyone wears properly fitted helmets.<\/li>\n<li>Follow traffic rules.<\/li>\n<li>Use appropriate hand signals to communicate with other cyclists and motorists.<\/li>\n<\/ul>\n<h3>\u00a03.) Hiking and Nature Walks<\/h3>\n<p>Hiking and nature walks offer an opportunity to immerse yourself in the beauty of nature while engaging in a heart-healthy activity. Whether you choose a local trail or a national park, hiking provides an excellent cardiovascular workout, strengthens muscles, and improves balance and coordination. Several smartphone apps list trails by location and difficulty. They can help you begin with easy hikes and move on to more challenging ones as you become more fit.<\/p>\n<p>Safety tips:<\/p>\n<ul>\n<li>Choose trails suitable for your fitness level.<\/li>\n<li>Wear appropriate footwear and clothing.<\/li>\n<li>Bring plenty of water and snacks.<\/li>\n<li>Be mindful of wildlife and always check for <a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2021\/07\/06\/tick-season-protection-tips\/?utm_source=healthgrades&amp;utm_medium=email&amp;utm_campaign=Patient%20Email\">ticks<\/a> after a hike.<\/li>\n<li>Stay on marked paths.<\/li>\n<li>Be prepared for changing weather conditions.<\/li>\n<\/ul>\n<h3>\u00a04.) Gardening<\/h3>\n<p>Gardening provides both physical and mental benefits and is a great activity if you want to stay close to home. Tending to your garden improves strength, flexibility, and endurance; reduces stress; and promotes relaxation. Whether you have a small plot, a container garden, or simply tend to indoor plants, gardening engages various muscle groups and supports cardiovascular health.<\/p>\n<p>Safety tips:<\/p>\n<ul>\n<li>Use proper lifting techniques.<\/li>\n<li>Wear insect repellent and protect your skin with sunscreen and a hat if working outside.<\/li>\n<li>Stay hydrated.<\/li>\n<\/ul>\n<h3>5.) Outdoor Games and Sports<\/h3>\n<p>Explore local parks. Many have exercise stations or open spaces where you can do bodyweight exercises, such as push-ups, squats, lunges, and planks. You can also search for outdoor yoga or Pilates classes in your area.<\/p>\n<p>Tennis is a classic sport that can be played outside at public courts, and pickleball has gained popularity in recent years, offering a fun and accessible outdoor activity.<\/p>\n<p>\u201cBoth tennis and pickleball are great cardiovascular activities because they involve continuous movement and engage various muscle groups throughout the body,\u201d Dr. Caruso says.<\/p>\n<p>Lawn games such as Frisbee, bocce, cornhole, and croquet are great social games for all ages and can be great activities for\u00a0a summer party.<\/p>\n<p>Safety tips:<\/p>\n<ul>\n<li>Warm up and stretch before activity to help prevent injury.<\/li>\n<li>Protect yourself from the sun with a hat, sunscreen, and breathable clothing.<\/li>\n<li>Stay hydrated.<strong>\u00a0<\/strong><\/li>\n<\/ul>\n<h3>How to Know if You\u2019re Overdoing It:<\/h3>\n<p>Although staying active is important, being aware of the signs and symptoms of overexertion or<a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2023\/07\/05\/is-it-safe-to-exercise-in-the-heat-tips-to-keep-you-cool\/\"> heat-related illnesses<\/a> is crucial. These may include:<\/p>\n<ul>\n<li>Excessive fatigue or weakness.<\/li>\n<li>Dizziness or lightheadedness.<\/li>\n<li>Shortness of breath.<\/li>\n<li>Nausea or vomiting.<\/li>\n<li>Muscle cramps or spasms.<\/li>\n<li>Rapid or irregular heartbeat.<\/li>\n<li>Headache or confusion.<\/li>\n<li>Extreme thirst or dehydration.<\/li>\n<\/ul>\n<p>If you or anyone in your family experiences any of these symptoms, it is essential to rest, seek shade or cooler temperatures, hydrate, and seek medical attention if necessary.<\/p>\n<p>\u201cBy incorporating these heart-healthy activities into your summer routine, you can enjoy the season while enhancing your overall health and well-being,\u201d Dr. Caruso says.<\/p>\n<p>If you are at risk for cardiovascular disease or if you experience chest pain, fainting, fluttering, or pounding heartbeat while working out or immediately after, make an appointment with an expert at Cooper University Health Care\u2019s <a href=\"https:\/\/www.cooperhealth.org\/services\/sports-and-exercise-cardiology-program\">Sports and Exercise Cardiology Program<\/a> by calling <a href=\"tel:8337543278\">833.SJHEART<\/a> (<a href=\"tel:83.7543278\">833.754.3278<\/a>).<\/p>\n<p><a name=\"espanol\"><\/a><br \/>\n&nbsp;<\/p>\n<h2>5 actividades saludables para el coraz\u00f3n para un verano de bienestar<\/h2>\n<p>El verano es el momento perfecto para abrazar las actividades al aire libre y aprovechar al m\u00e1ximo el clima agradable. La incorporaci\u00f3n de actividades saludables para el coraz\u00f3n en nuestra rutina de verano brinda numerosos beneficios para nuestra salud en general.<\/p>\n<p>\u201cLa actividad f\u00edsica regular ayuda a mantener un peso saludable, fortalece el sistema cardiovascular, reduce el riesgo de enfermedades cr\u00f3nicas y mejora el bienestar mental\u201d, dice <a href=\"https:\/\/www.cooperhealth.org\/doctors\/mario-caruso-do\">Mario Caruso, DO<\/a>, cardi\u00f3logo cl\u00ednico de <a href=\"https:\/\/www.cooperhealth.org\/services\/heart-institute\">Cooper and Inspira Cardiac Care<\/a>. \u201cTambi\u00e9n es una excelente manera para que la familia y los amigos se mantengan activos juntos\u201d.<\/p>\n<p>Aqu\u00ed hay algunas ideas para mantenerse activo este verano.<\/p>\n<p><strong>1.) Nataci\u00f3n y aer\u00f3bic acu\u00e1tico<\/strong><\/p>\n<p>La nataci\u00f3n es una excelente actividad de bajo impacto que involucra m\u00faltiples grupos musculares mientras ejerce una tensi\u00f3n m\u00ednima sobre las articulaciones. Es una opci\u00f3n perfecta para personas de todas las edades, incluidos ni\u00f1os y adultos mayores. Ya sea en una piscina, un lago o el mar, nadar ayuda a mejorar la resistencia cardiovascular, la fuerza muscular y la flexibilidad. Las clases de aer\u00f3bic acu\u00e1tico tambi\u00e9n ofrecen una forma divertida y familiar de moverse en el agua.<\/p>\n<p>Recordatorios de seguridad:<\/p>\n<ul>\n<li>Recuerde aplicar protector solar antes de nadar y volver a aplicar cuando salga del agua.<\/li>\n<li>Mantente hidratado. Aunque una de las ventajas del ejercicio acu\u00e1tico no es el sobrecalentamiento, a\u00fan puede deshidratarse.<\/li>\n<li>Aseg\u00farese de tener una supervisi\u00f3n adecuada y dispositivos de flotaci\u00f3n para ni\u00f1os para evitar accidentes.<\/li>\n<\/ul>\n<p><strong>2.) Ciclismo<\/strong><\/p>\n<p>El ciclismo es una actividad agradable y ecol\u00f3gica que se puede adaptar a diferentes niveles de condici\u00f3n f\u00edsica. Explorar senderos panor\u00e1micos para bicicletas, parques o su vecindario en bicicleta no solo es una excelente manera de hacer ejercicio, sino que tambi\u00e9n le permite pasar tiempo de calidad con su familia. El ciclismo ayuda a mejorar la condici\u00f3n cardiovascular, reducir la presi\u00f3n arterial y fortalecer los m\u00fasculos de las piernas. Los principiantes pueden comenzar en caminos llanos, andar en bicicleta por un corto tiempo y avanzar gradualmente a terrenos con m\u00e1s colinas y recorridos m\u00e1s largos.<\/p>\n<p>Recordatorios de seguridad:<\/p>\n<ul>\n<li>Aseg\u00farese de que todos usen cascos que le queden bien.<\/li>\n<li>Siga las reglas de tr\u00e1fico.<\/li>\n<li>Use se\u00f1ales manuales apropiadas para comunicarse con otros ciclistas y automovilistas.<\/li>\n<\/ul>\n<p><strong>3.) Senderismo y Paseos por la Naturaleza<\/strong><\/p>\n<p>El senderismo y los paseos por la naturaleza ofrecen la oportunidad de sumergirse en la belleza de la naturaleza mientras realiza una actividad saludable para el coraz\u00f3n. Ya sea que elija un sendero local o un parque nacional, el senderismo brinda un excelente ejercicio cardiovascular, fortalece los m\u00fasculos y mejora el equilibrio y la coordinaci\u00f3n. Varias aplicaciones de tel\u00e9fonos inteligentes enumeran los senderos por ubicaci\u00f3n y dificultad. Pueden ayudarlo a comenzar con caminatas f\u00e1ciles y pasar a otras m\u00e1s desafiantes a medida que se pone m\u00e1s en forma.<\/p>\n<p>Consejos de seguridad:<\/p>\n<ul>\n<li>Elija senderos adecuados para su nivel de condici\u00f3n f\u00edsica.<\/li>\n<li>Llevar calzado y ropa adecuados.<\/li>\n<li>Traiga mucha agua y bocadillos.<\/li>\n<li>Sea consciente de la vida silvestre y siempre busque <a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2021\/07\/06\/tick-season-protection-tips\/?utm_source=healthgrades&amp;utm_medium=email&amp;utm_campaign=Patient%20Email\">garrapatas<\/a> despu\u00e9s de una caminata.<\/li>\n<li>Mant\u00e9ngase en los caminos marcados.<\/li>\n<li>Est\u00e9 preparado para las condiciones clim\u00e1ticas cambiantes.<\/li>\n<\/ul>\n<p><strong>4.) Jardiner\u00eda<\/strong><\/p>\n<p>La jardiner\u00eda brinda beneficios tanto f\u00edsicos como mentales y es una excelente actividad si desea permanecer cerca de su hogar. Cuidar tu jard\u00edn mejora la fuerza, la flexibilidad y la resistencia; reduce el estr\u00e9s; y promueve la relajaci\u00f3n. Ya sea que tenga una peque\u00f1a parcela, un jard\u00edn en contenedores o simplemente cuide las plantas de interior, la jardiner\u00eda involucra a varios grupos musculares y apoya la salud cardiovascular.<\/p>\n<p>Consejos de seguridad:<\/p>\n<ul>\n<li>Utilice t\u00e9cnicas de elevaci\u00f3n adecuadas.<\/li>\n<li>Use repelente de insectos y prot\u00e9jase la piel con bloqueador solar y un sombrero si trabaja al aire libre.<\/li>\n<li>Mantente hidratado.<\/li>\n<\/ul>\n<p><strong>5.) Juegos y deportes al aire libre<\/strong><\/p>\n<p>Explora los parques locales. Muchos tienen estaciones de ejercicio o espacios abiertos donde puede hacer ejercicios de peso corporal, como flexiones, sentadillas, estocadas y planchas. Tambi\u00e9n puedes buscar clases de yoga o pilates al aire libre en tu zona.<\/p>\n<p>El tenis es un deporte cl\u00e1sico que se puede jugar al aire libre en canchas p\u00fablicas, y el pickleball ha ganado popularidad en los \u00faltimos a\u00f1os, ofreciendo una actividad al aire libre divertida y accesible.<\/p>\n<p>\u201cTanto el tenis como el pickleball son excelentes actividades cardiovasculares porque implican un movimiento continuo y comprometen varios grupos de m\u00fasculos en todo el cuerpo\u201d, dice el Dr. Caruso.<\/p>\n<p>Los juegos de c\u00e9sped como Frisbee, petanca, cornhole y croquet son excelentes juegos sociales para todas las edades y pueden ser excelentes actividades para una fiesta de verano.<\/p>\n<p>Consejos de seguridad:<\/p>\n<ul>\n<li>Caliente y est\u00edrese antes de la actividad para ayudar a prevenir lesiones.<\/li>\n<li>Prot\u00e9gete del sol con gorra, protector solar y ropa transpirable.<\/li>\n<li>Mantente hidratado.<\/li>\n<\/ul>\n<p><strong>C\u00f3mo saber si se est\u00e1 excediendo:<\/strong><\/p>\n<p>Aunque mantenerse activo es importante, es crucial ser consciente de los signos y s\u00edntomas de sobreesfuerzo o <a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2023\/07\/05\/is-it-safe-to-exercise-in-the-heat-tips-to-keep-you-cool\/\">enfermedades relacionadas con el calor<\/a>. Estos pueden incluir:<\/p>\n<ul>\n<li>Fatiga o debilidad excesiva.<\/li>\n<li>Mareos o aturdimiento.<\/li>\n<li>Dificultad para respirar.<\/li>\n<li>N\u00e1useas o v\u00f3mitos.<\/li>\n<li>Calambres o espasmos musculares.<\/li>\n<li>Latidos card\u00edacos r\u00e1pidos o irregulares.<\/li>\n<li>Dolor de cabeza o confusi\u00f3n.<\/li>\n<li>Sed extrema o deshidrataci\u00f3n.<\/li>\n<\/ul>\n<p>Si usted o alguien de su familia experimenta alguno de estos s\u00edntomas, es fundamental descansar, buscar sombra o temperaturas m\u00e1s frescas, hidratarse y buscar atenci\u00f3n m\u00e9dica si es necesario.<\/p>\n<p>\u201cAl incorporar estas actividades saludables para el coraz\u00f3n en su rutina de verano, puede disfrutar de la temporada mientras mejora su salud y bienestar en general\u201d, dice el Dr. Caruso.<\/p>\n<p>Si tiene riesgo de sufrir una enfermedad cardiovascular o si experimenta dolor en el pecho, desmayos, palpitaciones o latidos card\u00edacos fuertes mientras hace ejercicio o inmediatamente despu\u00e9s, programe una cita con un experto del<a href=\"https:\/\/www.cooperhealth.org\/services\/sports-and-exercise-cardiology-program\">Sports and Exercise Cardiology Program<\/a> de Cooper University Health Care llamando al <a href=\"tel:8337543278\">833.SJHEART<\/a> (<a href=\"tel:83.7543278\">833.754.3278<\/a>).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Summer is the perfect time to embrace outdoor activities and make the most of the pleasant weather. Incorporating heart-healthy activities into our summer routine provides numerous benefits for our overall health. Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed \u201cRegular physical activity helps maintain a healthy weight, strengthens the cardiovascular system, reduces the risk &#8230; <span class=\"more\"><a class=\"more-link\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2025\/05\/19\/5-heart-healthy-activities-for-a-summer-of-wellness\/\">[Read more&#8230;]<\/a><\/span><\/p>\n","protected":false},"author":48,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tlaverty","4":"post-12779","6":"format-standard","7":"category-ehealth-connection"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Heart-Healthy Activities for a Summer of Wellness - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2025\/05\/19\/5-heart-healthy-activities-for-a-summer-of-wellness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Heart-Healthy Activities for a Summer of Wellness - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Summer is the perfect time to embrace outdoor activities and make the most of the pleasant weather. Incorporating heart-healthy activities into our summer routine provides numerous benefits for our overall health. Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed \u201cRegular physical activity helps maintain a healthy weight, strengthens the cardiovascular system, reduces the risk ... 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