For most people, there is typically one main motivator for wanting to get in shape for the warmer weather months — they want to fit into the smaller, more revealing clothing of the season. Whether it’s a new swimsuit they’d like to purchase in a smaller size or they just want last year’s shorts to fit more comfortably, getting a beach-ready body can often seem unattainable.

But summer boasts an abundance of outdoor activities that take away the “chore” of getting in shape. Focus on the fun of the season, and before you know it, you will be fitting into your favorite summer wardrobe staples.

When the weather warms up and spending hours at the gym sounds less appealing, give a few of these fun activities a try.

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While most of us are probably aware of the powerful benefits of regular exercise, we’re clearly not all convinced: Just about 20 percent of American adults over the age of 18 meet the government’s recommended guidelines when it comes to physical activity, according to a CDC report.

The average adult needs at least two hours and 30 minutes of activity each week, if it’s at a moderate intensity level, like brisk walking. Up the intensity to jogging or running, and you can aim for at least 75 minutes a week. Add in a couple of strengthening sessions a week, and you can expect to build muscle, protect your heart, avoid obesity and even live longer.

That’s not to say that shorter bouts of exercise aren’t worth it. Even just in 10-minute increments, exercise can make a marked difference in health and well-being. But those of us who make exercise part of their regular routine — without overdoing it — are certainly reaping the biggest benefits.

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Dr. Dave is one of those people whose passion is to help ambitious but time-pressed runners to get the times that they deserve. He’s got lots of experience in this field.

At the age of 44 he was placed in the Florence Marathon and at the age of 45, just to prove it wasn’t a fluke, he came third in the Edinburgh Marathon.

Find out what are his five S’s of transitioning into summer running here

As you may have heard, February was American Heart Month, an entire 28 days dedicated to raising national awareness of heart disease and educating the public in ways to prevent it. Although there are many contributing factors to overall heart health, one of the most effective ways to prevent heart disease is exercise. Movement in general is great for your heart: It gets the blood flowing, expanding the veins and arteries in your circulatory system, bringing wave after wave of fresh oxygen into your brain. But specifically focused exercise is even better, and making it part of your weekly routine will lower your chances of heart disease like few other things can. To help you on your journey to heart health, we’ve compiled a list of physical activities sure to keep you (and your doctor) happy.

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Researchers at the University of Vermont found that aerobic training of “moderate intensity,” with an average heart rate of around 112 beats a minute–elevated, sure, but it’s not like they were hammering away–improved participants’ mood for up to twelve hours after exercise.

“Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours,” says Dr. Jeremy Sibold. “This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed.”

And you’ll also feel smarter; exercise creates new brain cells and makes those new cells more effective. As Gretchen Reynolds says, “Exercise does more to bolster thinking than thinking does.”

So there you go: Work out first thing. Feel better. Be smarter. Sure, you could work out after work, but then the happy feelings and extra brainpower will be wasted while you’re asleep.

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