BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Fitness and Health

Fitness and health go hand in hand, and this section of our health library is devoted to exploring the relationship between these two very important aspects of life.

Enjoyable Summer Workouts

Enjoyable Summer Workouts

Summer is hot, which makes exercising outside even hotter. If you want to beat the heat, but still enjoy a good summer workout, here are some “cool” outdoor activities that you might enjoy, courtesy of our fitness expert.


“Not only is swimming refreshing, but it’s one of the best overall workouts for your body,” says Sean Wells, a Certified Strength and Conditioning Specialist through the NSCA, and the fitness expert at BistroMD. “Swimming gets your heart rate up, while helping you stay cool.”

If you’re looking for more of a challenge, try swimming in the ocean. The waves can add a little bit of extra tension to your arm and leg muscles, as you try to pass through them.

Just be cautious and be aware of all safety rules, as well as rip tide warnings and dangerous currents.

Paddle boarding

If you get tired of the traditional ocean swim and are looking for something a little more adventurous, paddle boarding is another great summer workout.

A paddle board is a large surf board that is stable to stand on without a wave. The person on the board then takes a paddle and propels themselves through the water.

“Paddle boarding proves to be an excellent full body workout,” says Sean. “It works your arms for strength and endurance, legs for balance and endurance, and your spine and core for stability.”


“Kayaking is another great workout,” says Sean. “Kayaking emphasizes your upper back muscles and core strength—you really get your heart rate going while resting your legs.”

If you have previous injuries to your lower extremities or if you have arthritis or weakness in your legs, kayaking is a great workout.

In addition to being a great upper body workout, kayaking also has a number of different health benefits. This fun, outdoor activity actually improves joint health and flexibility. The pattern of movement involved in kayaking improves range and motion of flexibility. This also keeps joints fluid and lubricated.

In terms of mental health benefits, kayaking can help reduce stress and promote relaxation.

Rollerblading (In-line Skating)

“Rollerblading is a fun outdoor activity that promotes excellent cardio, balance and gets you moving quickly,” says Sean. “Rollerblading is a great aerobic workout because it increases oxygen uptake and blood circulation throughout your body.”

Rollerblading is a great workout to do by the beach or through a park to stay cool. In addition to being a great aerobic workout, rollerblading is also an effective calorie-burning activity.

Rollerblading also helps improve balance and coordination.

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