Make the most of summer: simple ways to move more

Being active doesn’t have to mean joining a gym or changing your routine altogether. It can be as simple as taking a walk before starting the work day, cycling to the shops, playing in the park with children, getting in the garden or exploring a local park. A few extra minutes of movement can soon add up, helping you stay active and feel your best throughout the summer.

The benefits of making the most of longer days

Moving more isn’t just a great way to enjoy the longer days of summer. It can also bring important health benefits.

Research shows that being active can help lower the risk of three types of cancer: breast, bowel and womb cancer. We know this from the evidence gathered through World Cancer Research Fund’s CUP Global research programme.

For people living with cancer, being active can also help improve fatigue and support a healthy immune system. Even a few extra minutes of activity throughout the day can benefit your health.

Being active often can also:

• support healthy bones and muscles
• support a healthy weight
• improve sleep
• improve mood and reduce stress and anxiety
• lower the risk of type 2 diabetes and heart disease

So, this summer, make some time to get outside, enjoy the fresh air and find activities that you enjoy. You might be surprised how good a little extra movement can make you feel.

Simple ways to get active this summer

Looking for inspiration? Summer can be a great time to try something new, revisit an old activity you enjoyed or simply spend more time outdoors. There are plenty of ways to build more activity into your week, whether you have ten minutes to spare or a whole afternoon free:

• Explore a canal path, riverside walk or nature trail you haven’t visited before
• Join a local walking group and connect with others
• Try a free outdoor fitness session in your area
• Play outdoor sports or games such as tennis, football, rounders or frisbee
• Use outdoor gym equipment in your local park, such as hand bikes, which are often free and accessible
• Go for a swim or give water aerobics a try
• Spend time gardening
• Walk or cycle to the shops
• Play outdoor games with children or grandchildren

If the weather is too hot, you can still be active indoors. Try chair-based activities such as seated marching, arm circles and stretching to keep moving while staying cool and comfortable.

Find out more ways to get active – see our guide to Moving more

Being safe in the summer sun

A little sunshine can make a walk, bike ride or day outdoors feel even more enjoyable.

Sunlight helps our bodies make vitamin D, which is important for healthy bones, teeth and a well-functioning immune system. But it’s important to enjoy the sun safely too. Too much exposure to ultraviolet (UV) rays can damage the skin and increase the risk of skin cancer.

A few simple steps can help protect your skin:

• Be in the shade when the sun is strongest (between 11am and 3pm)
• Cover up with light clothing
• Wear a hat and UV-protective sunglasses
• Use and reapply sunscreen with at least sun protective factor (SPF) 30 and 4-star UVA rating
• Take breaks from direct sunlight

If it’s particularly hot, try to be active earlier in the morning or later in the evening when it’s a bit cooler. You’ll be more comfortable while still enjoying time outdoors.

Keeping hydrated while being active

Warmer weather and being more active means sweating a lot, so it’s easy to become dehydrated without realising it. Keep a reusable water bottle with you so you drink more water throughout the day.

You can also get extra hydration from water-rich foods, such as:

• Watermelon, tomatoes, cucumber, courgettes and strawberries
• Smoothies with fruit
• Chilled soups, such as gazpacho

For most people, water is all that’s needed to stay hydrated during everyday summer activities. Sports and electrolyte drinks are usually not needed unless you’re doing very intense exercise or have been advised to use them by a health professional.

Summertime offers a great opportunity to get outdoors and move your body more. By being more active, protecting your skin and staying hydrated, you can support your health and help lower your cancer risk. So why not try something new this summer and see where it takes you?