“Outdoor movement in natural environments, such as parks and forests, is proven to boost physical and mental health—especially during the bright Nordic summers.”– Dr. Jonas Persson, Health Researcher at Karolinska Institute.
I have been living in Stockholm, Sweden since early 2020. I have enjoyed every season—winter, spring, summer, and autumn. Each one is special in its own way, but summer is my favorite. I look forward to it every year. How to get fit in Summer in Sweden. Summer in Sweden lasts from June to August. The days are long, the sun shines for many hours, and the weather is warm weather but not too hot. Everything feels full of life.
I feel so much more energetic, happy and willing to do things as soon as summer arrives. I like to be outside — walking in parks, biking around the city, sitting by a lake. The long days allow me more time to move my body, to explore and to care for my body.
It’s also an ideal time to prioritize fitness and well-being. In this blogpost, I will explain you how I keep fit during the Swedish summer. I’ll also provide some easy and fun tips you can try, too.
How to Get Fit in Summer In Sweden
I follow seven simple rules to get fit in the summer in Sweden. These are the kinds of rules that help me stay active, healthy and energetic. Everyone from walkers and bikers to swimmers and outdoor exercisers has an option that easily integrates into a daily routine. They hold my body strong and my mind clear throughout each season.
Walk More Every Day
In the summer, I walk everywhere. Swedish streets are neat, clean, quiet and safe. The air is fresh and the sky can remain bright until deep into the night. Most cities and towns have roomy sidewalks, green parks, and attractive walking paths. Being outdoors feels easy and calm.
I walk to the grocery store, I walk to work and I walk around my neighborhood. Sometimes I’m walking with a friend, sometimes with music in my ears. Even brief walks go a long way. They make my body strong and my mind calm. Typically, I aim to make 10,000 steps a day. But for all that, I don’t really monitor my miles too closely — it just sort of adds up because I love being outside and staying physically active.
2. Ride Bike All the Time
A lot of people in Sweden ride bikes. In summer, it is even more crowded. People of all ages ride bikes – kids, teenagers, adults, and elderly folks. They cycle in the cities, on quiet streets, and in beautiful countryside.
I use my bike frequently in the summer. The thing is, I frequently bike more than I drive or ride the bus. When I need groceries, I bike to the market. I bike when I want to work out. I just go for a ride around the lake near where I live to see the view and breathe the air.
Safe bike lanes and signs showing you’re in the right direction can be found in most cities. In addition, some towns offer free or low-cost rental bikes. For me, biking isn’t just good exercise — it’s fun and helps with burning calories without much effort at all.
3. Use Outdoor Gyms in Parks
Have you ever tried a workout in a park? In Sweden, of course, summer is the season for it. A lot of public parks here have free outdoor gyms. These are tiny fitness nooks, with bars, benches, and machines, all of which are designed to leverage your own body weight. You won’t need any gym card — just turn up and move.
In Sweden, some parks offer free or inexpensive lessons in yoga during the summer. It’s an excellent way to remain active and relax simultaneously. On one evening, I took a sunset yoga class in a serene park in Uppsala. The sky was like an orange, birds were singing, and the grass was cool and soft under my feet. It was one of the most serene hours of my life.
Even when I don’t make it to a session, I fit in time to stretch. I do it in my living room sometimes, and I bring a mat to the park other times. After a long bike ride or a day spent walking, stretching helps my body recover and clears my mind.
4. Go Hiking in Nature
Sweden is full of forests, lakes, and beautiful nature trails. In the summer. During the summer I’m always taking day trips and going hiking. The days are long and sunny, and it’s a great time to get outside. The air is clean, the trees are green and it’s so peaceful in there, the silence in the forest is very relaxing.”
Some of my favorite hiking spots are Tyresta National Park, just outside Stockholm, and Skuleskogen National Park up north. Hiking helps me reach my fitness goal while making me feel mentally refreshed. I always pack water, snacks, and sometimes go with a friend — we walk, talk, and laugh along the way.
Hiking for me is not only good exercise. It makes me feel calm and happy to be a part of it. I also always pack a little day pack with water, some snack such as fruit or a sandwich, and a map or GPS. At times I’ll hike with friend — talk and laugh while I walk. Sometimes I go there alone and just enjoy the silence. I feel it and I feel refreshed.
5. Swim in Lakes and the Sea
Summertime is the right time for swimming in Sweden. There are so, so many lakes, rivers and beaches, and most of them are accessible. The water is pure, transparent and cool. There are many people who, like me, like to swim in the life of a summer.
When it’s hot, I go for a swim after work. It helps me relax after a long day. Swimming is excellent for the body — it works many muscles and is gentle on the joints. It’s the best way to get that beach body naturally, without stepping into a gym.
6. Try Outdoor Yoga and Stretching
There are some parks in Sweden, where free or very cheap yoga classes are offered to anyone who wants to practice. It’s a form of exercise you can do while also keeping calm. One evening, I participated in a sunset yoga class in a quiet park in Uppsala. The sky was turning orange, birds were chirping and the cool grass felt soft beneath my feet. That was one of the most peaceful times I’ve ever had.
I stretch regularly, even when I skip a class. Sometimes on the park grass, sometimes in my home. Yoga keeps me flexible and supports strength training when combined with other exercises.
Yoga doesn’t need to be hard. A few simple moves each day is all it takes to keep your body flexible and strong during the summer months.
7. Keep It Simple and Fun
You don’t need a complex plan to get fit in summer. I simply move more, go outside, and stay active. I walk, cycle, swim, stretch, and enjoy nature. In the summer months, I don’t visit the gym much because I use my surroundings — lakes, trails, and outdoor spaces — for exercise.
Sweden makes healthy living easy. The air is clean, cities are safe, and the sun stays out longer. Even walking to the store or stretching in the park helps me stay fit. And I always stay hydrated by drinking water often, especially after workouts or time in the sun.
If you’re in Sweden this summer, try these simple routines. You don’t need expensive equipment — just comfortable shoes and a bit of motivation. And most importantly, listen to your body to avoid injury and enjoy the process.
What is the best way to get fit in summer in Sweden?
The best way is to walk, cycle, swim, or hike. Sweden has great outdoor spaces and clean air, which makes summer fitness easy.
Are outdoor gyms free in Sweden?
Yes, many parks in Sweden have free outdoor gyms you can use anytime.
Can I swim in lakes in Sweden during summer?
Absolutely. Lakes and beaches are safe and clean, and many people swim during the summer.
Is biking safe in Swedish cities?
Yes. Most cities have bike lanes, and biking is very popular and safe in Sweden.
Final Thoughts
In Sweden, it’s easy and fun to get in shape for summer. You don’t need a gym or fancy gear. Just walk, cycle, swim, or do high intensity exercises in nature.
That’s my summer fitness tip. I move more, enjoy long sunny days, and feel strong and happy. Sweden in summer gives me a chance to live my healthiest life — and I truly love it.
