How to stay active when it’s raining in summer

Posted on July 12, 2022 by Sally-Anne Turner

British summertime is known for its extremes. Hot heatwaves are usually followed by heavy showers and typical British rainfall. One moment you're basking in glorious sunshine, planning outdoor activities and enjoying the warmth, and the next you're watching raindrops streak down your windows, wondering how to salvage your plans for the day. This unpredictable weather pattern is particularly challenging during the summer holidays when families are looking to make the most of their time off, and individuals are trying to maintain their fitness routines and weight loss goals.

And when you're trying to stay active or keep the kids entertained, there's nothing worse. You can't get 10,000 steps in just from your house! The recommended daily step count is a cornerstone of many health and fitness programmes, and achieving this target becomes significantly more difficult when you're confined indoors by inclement weather. For those following a structured weight loss programme or simply trying to maintain a healthy lifestyle, rainy days can feel like major setbacks that disrupt carefully established routines and momentum.

Here at Bodyline, we understand the need to stay active and moving despite the weather. While it's tempting to stay on the couch and keep your feet up, the summer holidays are the time for fun and excitement. As specialists in medical weight loss and wellness with over 18 years of experience supporting more than 100,000 patients across the UK, we've seen firsthand how weather-related disruptions can derail even the most committed individuals. Our team of experienced clinical professionals recognises that sustainable weight loss and health improvement require consistency, and that means finding creative solutions to overcome obstacles like rainy summer days. Whether you're working with one of our medical weight loss programmes or simply trying to maintain a healthy lifestyle independently, staying active during poor weather is crucial for your long-term success.

Whether you're off with the kids, or just trying to make the most of your weekends, we've put together some great ideas to keep you moving when the weather isn't behaving. Not only can exercise significantly improve your mental health, but it is also proven to enhance your quality of life and prevent a large variety of potential health problems. Regular physical activity is associated with reduced risk of cardiovascular disease, type 2 diabetes, certain cancers, and numerous other chronic conditions. Beyond the physical benefits, staying active during challenging weather demonstrates resilience and commitment to your health goals, which can significantly boost your confidence and motivation. This psychological benefit is particularly important for individuals working towards weight loss goals, as maintaining momentum during difficult periods helps establish the long-term habits necessary for sustained success.

If you're struggling to stick to your weight loss plans and you're not seeing results, Bodyline may be able to help. Our supportive medical weight loss programmes are guaranteed to work, and you could be losing up to a stone in your first month. We offer a range of evidence-based treatments, including Mounjaro weight loss injections, Wegovy injections, and oral appetite suppressant medications like phentermine, all prescribed as part of comprehensive, nurse-led programmes that include nutritional guidance, lifestyle support, and regular monitoring. Our CQC-regulated clinics across the Northwest of England, including locations in Birkenhead, Liverpool, Manchester, Warrington, St Helens, Stockport, and Stoke-on-Trent, provide expert care with convenient access for face-to-face consultations, or you can access our services through secure online consultations available UK-wide. For more information, get in touch with our customer service team by filling in an online contact form.

Active things to do indoors during Summer

When rain disrupts your outdoor plans, it's easy to feel discouraged and resort to sedentary activities that don't contribute to your health and fitness goals. However, with a bit of creativity and planning, rainy days can become opportunities to explore different types of physical activity that you might not otherwise consider. Indoor activities offer unique advantages, including climate control, protection from the elements, and often more structured environments that can actually make it easier to focus on your workout or activity. Many people find that having a repertoire of indoor activity options helps them maintain consistency in their exercise routines year-round, which is essential for long-term weight management and overall health.

The key to staying active indoors is variety and finding activities that genuinely interest you or your family. When exercise feels like a chore, it's much harder to maintain motivation, especially when the weather provides a convenient excuse to skip it. By exploring different indoor options, you're more likely to discover activities that you actually enjoy, making it easier to stay committed to your health goals regardless of what's happening outside. Additionally, trying new activities can challenge your body in different ways, engaging different muscle groups and preventing the adaptation that can sometimes slow weight loss progress when you do the same exercises repeatedly.

Shopping Centre

Did you know you could be burning around 220 calories an hour while shopping? If you spend a day in a large indoor shopping centre, you'll be sure to get your steps in and burn calories with ease. Walking in and out of shops is a great way to spend the day sheltering from the rain and feeling active! Major shopping centres across the UK, such as the Trafford Centre in Manchester, Liverpool ONE, or the Potteries Centre in Stoke-on-Trent, offer miles of climate-controlled walking space where you can comfortably rack up thousands of steps without getting wet.

Shopping as exercise might sound unconventional, but it's actually an excellent form of low-impact physical activity that's accessible to people of all fitness levels. The constant movement between shops, the standing while browsing, and the carrying of shopping bags all contribute to your daily calorie expenditure. For individuals who find traditional exercise intimidating or boring, shopping provides a purposeful activity that delivers fitness benefits without feeling like a workout. This psychological aspect is particularly valuable for people beginning their weight loss journey who may not yet have established exercise habits or confidence in gym environments.

To maximise the fitness benefits of a shopping trip, consider these strategies: park further away from the entrance to add extra walking distance, take the stairs instead of escalators or lifts whenever possible, carry your shopping bags rather than using a trolley (when manageable), and set a goal to visit shops at opposite ends of the centre to increase your walking distance. You might even consider window shopping without the intention to buy, focusing purely on the walking aspect. Many shopping centres open early for mall walkers, providing a safe, comfortable environment for morning exercise before the crowds arrive. This can be an excellent option for older adults or those who prefer quieter environments for their physical activity.

Indoor rock-climbing centre

When was the last time you climbed up a wall? As children, we were clambering up and down everything, staying active all day. Why not channel your inner kid and get yourself up an indoor rock-climbing wall? A great way to spend the day, either with your kids or in a group of friends. You can improve your upper body strength and burn up to 600 calories in an hour of climbing. Indoor climbing centres have proliferated across the UK in recent years, with facilities now available in most major cities and many smaller towns, making this exciting activity more accessible than ever before.

Rock climbing offers a unique combination of cardiovascular exercise, strength training, and mental challenge that few other activities can match. Unlike running on a treadmill or cycling on a stationary bike, climbing requires problem-solving and strategic thinking as you work out the best route up the wall. This mental engagement can make the time pass quickly and provide a welcome distraction from the physical effort involved. For individuals who find traditional gym workouts monotonous, climbing offers an engaging alternative that delivers excellent fitness benefits whilst keeping your mind actively involved in the activity.

The full-body workout provided by climbing is particularly valuable for weight loss and overall fitness. Your legs push you upward, your core stabilises your body, and your arms and back pull you up the wall, meaning virtually every major muscle group is engaged throughout the activity. This comprehensive muscular engagement results in significant calorie burning and helps build lean muscle mass, which in turn increases your resting metabolic rate, making it easier to maintain weight loss over time. Additionally, climbing improves flexibility, balance, and coordination, all of which contribute to better overall physical function and reduced injury risk.

Most indoor climbing centres cater to all ability levels, from complete beginners to experienced climbers. Introductory sessions and instruction are typically available, ensuring that even if you've never climbed before, you can safely learn the basics and start enjoying this activity. Many centres also offer bouldering, which involves climbing shorter walls without ropes, making it less intimidating for beginners and eliminating the need for a climbing partner. The social aspect of climbing shouldn't be overlooked either – climbing centres often foster friendly, supportive communities where people encourage each other and celebrate progress, which can provide valuable motivation and accountability for your fitness journey.

Swimming Baths

Fancy a swim? Swimming is proven to improve your mood and is a great way to stay active when you're forced to stay indoors. Whether it's lengths up and down the pool, or playing in the shallow end, visiting your local swimming baths can be great fun for everyone. Swimming is often described as the perfect exercise because it provides a comprehensive workout whilst being gentle on your joints, making it suitable for people of all ages and fitness levels, including those who may have mobility limitations or joint problems that make other forms of exercise uncomfortable.

The buoyancy provided by water supports your body weight, reducing stress on joints, bones, and muscles whilst still providing excellent resistance for strengthening and toning. This makes swimming particularly valuable for individuals carrying excess weight who may find high-impact activities like running uncomfortable or risky. The water's resistance means that every movement requires effort, turning simple actions like walking through water into effective exercises. Swimming laps can burn between 400-700 calories per hour depending on your intensity and stroke choice, making it an excellent option for weight loss when combined with appropriate nutritional management.

Beyond the physical benefits, swimming offers significant mental health advantages. The rhythmic nature of swimming, combined with controlled breathing and the sensation of being in water, can have meditative qualities that reduce stress and anxiety. Many swimmers report that time in the pool provides a mental break from daily worries, with the focus required for swimming technique and breathing leaving little room for anxious thoughts. For individuals managing weight loss, which can sometimes be stressful, this mental health benefit is particularly valuable. The release of endorphins during swimming contributes to improved mood and can help combat the emotional challenges that sometimes accompany lifestyle changes.

Swimming pools across the UK offer various options to suit different preferences and needs. Many facilities have designated lane swimming times for those wanting a serious workout, as well as recreational swim sessions that are perfect for families or those who prefer a more relaxed approach. Some pools offer aqua aerobics classes, which provide structured workouts in the water set to music, combining the benefits of swimming with the motivation of a group fitness class. For parents, swimming with children provides an opportunity to be active whilst spending quality time with family, and the energy required to supervise and play with kids in the pool shouldn't be underestimated as a form of exercise.

Do that decorating you've been putting off

There's always something to be done in the house, so when the weather is miserable it's best to make the most of it! You could burn around 1200 calories in four hours just painting the walls. Home improvement projects offer a productive way to stay active whilst simultaneously accomplishing tasks that you've been meaning to complete, providing a sense of achievement that goes beyond just the physical activity involved.

Decorating and DIY projects involve a surprising amount of physical activity. Painting walls requires reaching, stretching, climbing ladders, and maintaining various positions that engage different muscle groups. The repetitive arm movements involved in painting provide an excellent upper body workout, whilst the standing, squatting, and moving around required throughout the project ensure your legs and core are also engaged. Beyond painting, other home improvement tasks like moving furniture, cleaning out cupboards, reorganising rooms, or assembling flat-pack furniture all provide significant physical activity that contributes to your daily calorie expenditure.

The beauty of using rainy days for home projects is that you're accomplishing something tangible whilst staying active. This dual benefit can be particularly motivating because you're not just exercising for the sake of exercise – you're improving your living space, which provides immediate, visible results that can boost your mood and sense of accomplishment. For individuals who struggle with motivation for traditional exercise, framing physical activity as productive work rather than a workout can make it psychologically easier to engage in sustained physical effort.

When planning home improvement projects as a form of exercise, consider tasks that will keep you moving for extended periods. Deep cleaning projects, such as washing windows, scrubbing floors, or cleaning out the garage, can provide hours of moderate-intensity physical activity. Rearranging furniture or clearing out storage areas involves lifting and carrying, which provides strength training benefits alongside the cardiovascular activity of moving around. Garden maintenance, even when done from a covered area or conservatory during rain, can include potting plants, organising tools, or planning future garden layouts whilst moving around your space. The key is choosing projects that maintain consistent movement rather than those that involve long periods of sitting or standing still.

Dance classes

Zumba, salsa, or breakdance? No matter what kind of dancing you do, you're burning calories and increasing your heart rate. But did you know, one large study found that dancing can help to prevent dementia and Alzheimer's? That's right, dancing has a positive effect on cognitive ability as well as keeping you fit and healthy! Take your partner or your children to a dance class and learn to boogie. Dance studios across the UK offer classes in virtually every style imaginable, from traditional ballroom and Latin dancing to contemporary styles like hip-hop, street dance, and modern dance fitness classes.

Dancing provides an exceptional cardiovascular workout that often doesn't feel like exercise because it's so enjoyable. The combination of music, movement, and often social interaction creates an experience that's more about fun and self-expression than about working out, yet the fitness benefits are substantial. Depending on the intensity and style, dancing can burn between 300-600 calories per hour whilst improving cardiovascular fitness, coordination, balance, and flexibility. The varied movements involved in dancing engage muscles throughout your body, providing a comprehensive workout that strengthens and tones whilst improving your aerobic capacity.

The cognitive benefits of dancing are particularly noteworthy and set it apart from many other forms of exercise. Learning and remembering dance steps, coordinating movements with music, and adapting to different rhythms and patterns all challenge your brain in ways that purely repetitive exercises don't. This mental engagement is thought to contribute to the protective effects against cognitive decline observed in regular dancers. For individuals concerned about maintaining mental sharpness as they age, dancing offers a way to support both physical and cognitive health simultaneously, making it an exceptionally valuable activity for overall wellness.

Dance classes also provide significant social benefits that can support your overall health and weight loss journey. The group environment offers motivation, accountability, and social connection, all of which are important factors in maintaining long-term lifestyle changes. Many people find that having a regular dance class to attend provides structure and commitment that helps them stay consistent with physical activity. The supportive, non-competitive atmosphere of most dance classes makes them accessible to people of all fitness levels and body types, creating an inclusive environment where everyone can enjoy movement without judgment or pressure to perform at a certain level.

If formal dance classes feel intimidating, consider starting with online dance fitness videos that you can do at home. Many instructors offer beginner-friendly routines that break down movements step by step, allowing you to learn at your own pace in the privacy of your home. Once you've built some confidence and familiarity with basic movements, transitioning to in-person classes becomes less daunting. Alternatively, simply dancing freely to your favourite music at home provides many of the same benefits – the key is moving your body in ways that feel good and get your heart rate up.

Bowling and cinema

The cinema is a staple for a wet summer's day, but there are ways to make your day more active and healthier. Go bowling beforehand to increase your physical activity for the day and make the day more exciting. Also, bring your own low-calorie popcorn to avoid the extortionately priced 852 calorie popcorn from the cinema. Combining entertainment with physical activity helps create a balanced day where you're not completely sedentary but still enjoying leisure activities that make rainy days enjoyable rather than frustrating.

Bowling might not seem like serious exercise, but it does provide moderate physical activity that contributes to your daily movement goals. The repeated action of lifting and throwing the bowling ball, combined with walking to and from the lane, means you're staying active throughout the game. A typical game of bowling involves walking approximately 60 feet per frame, which adds up over multiple games. The swinging motion engages your core, shoulders, and arms, providing some strength training benefits alongside the walking. While bowling alone won't provide the intensity of a dedicated workout, it's significantly better than sitting still, and when combined with other activities throughout the day, it contributes meaningfully to your overall activity level.

The social aspect of bowling makes it an excellent option for groups and families. Unlike many forms of exercise that require individual effort, bowling is inherently social and competitive in a fun, low-pressure way. This makes it easier to convince family members or friends to participate, ensuring that everyone stays active together rather than some people being sedentary whilst others exercise. The entertainment value of bowling also means that time passes quickly, and you may find you've been active for several hours without it feeling like a chore or obligation.

When it comes to the cinema portion of your day, being mindful about snack choices can prevent undoing the benefits of your earlier activity. Cinema snacks are notoriously high in calories, with large portions of popcorn, sweets, and sugary drinks adding up quickly. If you're working towards weight loss goals, these calories can be particularly problematic because they're consumed whilst sitting still for extended periods, meaning they're unlikely to be burned off through activity. Bringing your own snacks, such as air-popped popcorn with minimal butter, fruit, or other low-calorie options, allows you to enjoy the cinema experience without compromising your health goals. Many cinemas now permit outside food, or you can check their policies beforehand to plan accordingly.

At home yoga or Pilates

If you fancy a day at home, why not clear some space in your living room and get an online Pilates or yoga video on your TV or phone. This is a great way to meditate and calm your mind, as well as stay active indoors. You can even get your children involved – or your dogs, have you ever heard of puppy yoga? Home-based yoga and Pilates have become increasingly popular and accessible, with countless online resources ranging from free YouTube videos to subscription-based platforms offering structured programmes for all levels.

Yoga and Pilates offer unique benefits that complement other forms of exercise and are particularly valuable for overall health and wellbeing. Both practices focus on controlled movements, proper breathing, and mind-body connection, providing physical benefits alongside mental and emotional ones. Yoga emphasises flexibility, balance, and strength whilst incorporating meditation and breathwork that reduce stress and promote relaxation. Pilates focuses on core strength, posture, and controlled movements that improve overall body awareness and functional fitness. Both practices are low-impact, making them suitable for people of all fitness levels, including those recovering from injury or dealing with joint problems that make high-impact exercise uncomfortable.

The beauty of home-based yoga or Pilates is the flexibility and privacy it provides. You can practice at any time that suits your schedule, without needing to travel to a class or work around a fixed timetable. This convenience makes it easier to maintain consistency, which is crucial for developing long-term healthy habits. The privacy of your own home can also be appealing for beginners who feel self-conscious about their flexibility or ability level, allowing you to learn and progress at your own pace without feeling watched or judged. As you become more comfortable with the practices, you may choose to attend in-person classes for the additional motivation and instruction they provide, but home practice remains valuable for maintaining your routine on days when attending a class isn't feasible.

For individuals following a weight loss programme, yoga and Pilates complement other forms of exercise by improving flexibility, reducing injury risk, and promoting recovery. The stress-reduction benefits are particularly valuable because chronic stress can interfere with weight loss through various mechanisms, including increased cortisol production and stress-related eating behaviours. The mindfulness aspects of these practices can also improve your awareness of hunger and fullness cues, supporting better eating habits and reducing mindless or emotional eating. Many people find that regular yoga or Pilates practice improves their overall relationship with their body, fostering appreciation for what their body can do rather than focusing solely on appearance, which can support more sustainable, positive approaches to health and fitness.

Getting children or pets involved in your home practice can make it more fun and help establish healthy habits for the whole family. Children often enjoy mimicking yoga poses, many of which are named after animals, making it a playful activity that keeps them active whilst teaching body awareness and basic fitness concepts. Practicing with pets, particularly dogs, can be entertaining and helps ensure your furry friends get some enrichment on rainy days when outdoor walks aren't possible. Whilst practicing with children or pets may not provide the same focused, intensive workout as solo practice, it still delivers many benefits whilst creating positive associations with physical activity and healthy living for everyone involved.

Staying active, even when it's easier not to, is an important part of weight loss and healthy lifestyles. By ensuring you don't remain stationary on a wet day, you can create habits that will improve your health and wellbeing for the rest of your life. Consistency is one of the most important factors in achieving and maintaining weight loss, and learning to adapt your activity plans to accommodate poor weather ensures that you maintain momentum towards your goals regardless of external circumstances. This resilience and adaptability are valuable skills that extend beyond just dealing with rainy days – they represent a mindset shift towards viewing obstacles as challenges to overcome rather than excuses to abandon your health commitments.

The psychological benefits of maintaining activity during challenging conditions shouldn't be underestimated. Each time you choose to stay active despite the rain, you're reinforcing positive behaviours and building self-efficacy – the belief in your ability to succeed in your health goals. This confidence grows with each small victory and becomes a powerful force supporting your long-term success. Additionally, proving to yourself that you can maintain healthy habits even when it's difficult helps prevent the all-or-nothing thinking that often derails weight loss efforts. Rather than viewing a rainy day as a reason to abandon all healthy habits, you learn to adapt and find alternative ways to honour your commitments to yourself.

For individuals working with Bodyline's medical weight loss programmes, staying active complements the effects of prescription medications and nutritional guidance, optimising results and supporting overall health improvements. Our experienced clinical team understands that successful weight loss requires a comprehensive approach addressing multiple aspects of health and lifestyle. Physical activity is a crucial component of this approach, not only for the calories it burns but also for its effects on metabolism, muscle preservation, cardiovascular health, mental wellbeing, and long-term weight maintenance. Whether you're taking appetite suppressant medications or using weight loss injections, regular physical activity enhances the effectiveness of these treatments and contributes to better overall outcomes.

Don't hesitate to get in touch with our fantastic team to find out how Bodyline can help you reach your weight loss goals. Our comprehensive approach combines evidence-based medical treatments with personalised support, nutritional guidance, and lifestyle coaching to deliver sustainable results. With clinics throughout the Northwest of England and online consultation services available across the UK, accessing expert support for your weight loss journey has never been easier. Our team of experienced healthcare professionals, including doctors and nurse prescribers, have supported over 100,000 patients to achieve their health goals, and we're ready to help you create a personalised plan that fits your lifestyle, preferences, and health needs.

For an initial consultation, get in touch by calling 0800 995 6036, or fill in our online contact form for a call back! During your consultation, we'll discuss your weight loss goals, medical history, current lifestyle, and any challenges you're facing. Based on this comprehensive assessment, we'll recommend the most appropriate treatment options for you, whether that's weight loss injections like Mounjaro or Wegovy, oral medications like Phentermine or Diethylpropion, or our natural supplement range. Throughout your journey with Bodyline, you'll receive ongoing support from our clinical team, regular monitoring to track your progress and adjust your treatment as needed, and access to our extensive resources including nutritional guidance, exercise advice, and strategies for overcoming common challenges – including how to stay active when British summer weather doesn't cooperate!

Remember, successful weight loss isn't about perfection – it's about consistency, adaptation, and making the best choices you can in whatever circumstances you find yourself. Rainy summer days don't have to derail your progress. With creativity, planning, and the right support, you can maintain your healthy habits year-round, building the foundation for lasting health improvements and achieving the weight loss results you deserve. Book a no-obligation consultation at Bodyline Clinic to discuss how our medically supervised weight loss programmes can support your journey to better health, whatever the weather.