Even if you have given up on all those spring plans to get in shape, it’s not too late. Summer is the perfect time to get outside and put your muscles to work. You have countless options for exercise this June, so get started! This is just a sampling of possibilities:
• Joining a bike tour along the Indianapolis Cultural Trail. You can bring your kids along for the Pedal and Play tour or experience local coffee shops while cycling with Roast Rides. These events are free but require registration at IndyCulturalTrail.org/Bike-Tours-Rides. You can use your access to free bikes in Indianapolis for these events (Pacersbikeshare.Org/Indy-Rides-Free). According to the Arthritis Foundation, biking benefits your joints in addition to building up muscle strength.
• Walking city trails. You can make your way along the canal’s three-mile loop or build your endurance by taking longer treks on the Monon Trail. Sure, you might not make it from 10th St. to 96th St., but you can always take a detour into Marott Park. Be sure to build up your mileage gradually. At most, follow the 10% rule — adding 10% to your workout each week. You’ll want to cover less ground if you are recovering from any injuries or other strains on your body.
• Wandering city parks. Grassy Creek Regional Park, with free admission, spreads over 240 acres. If you’d like to visit an even bigger park, Eagle Creek Park comprises 3,900 acres of woods, ponds and meadows (and that’s not even including the reservoir). The park offers multiple opportunities for exercise, such as hiking, running, swimming and rowing. Find other favorite spots at Parks.Indy.gov.
• Strolling through the Garfield Park Conservatory and Sunken Garden. This three-acre sunken garden in the city’s oldest park is home to thousands of annuals that bloom each summer. In the large conservatory you can enjoy tropical plants and waterfalls. An outdoor space, Blake’s Garden, encourages those of any age to wander and play. Time in nature, according to the World Health Organization, helps lower stress levels, leads to a better mood, improves thinking abilities and reduces the risks of chronic disease. In addition, time in nature provides a break from screens. According to a November 2023 article in the Journal of Education and Health Promotion, screen time can strain the back, neck and eyes; increase levels of depression; affect sleep and reduce your attention span.
• Swimming. In addition to its benefits to heart and lung health, swimming is gentle on the joints and strengthens bones for those in post-menopause, according to the Cleveland Clinic. If you don’t know how to swim yet, start with pools. You can check out community centers to see if they’re offering free lessons. On June 25, consider collectively celebrating the sport at the World’s Largest Swimming Lesson, an international event. You can learn more about this event at WLSL.org. If you’re more experienced and go swimming at a lake, ensure you’re in a designated swimming spot since high bacteria levels in some water sources can lead to illness.
• Venturing to new challenges. If your doctor approves more vigorous exercise farther afield, discover options at state parks outside the city, including Turkey Run State Park’s “5 Mile Challenge,” a trail known for its canyons and a suspension bridge, or Indiana Dunes State Park’s “3 Dune Challenge,” described as “1.5 miles of tough trail” that is “100 percent brag-worthy.”
Before making changes to your exercise routine, please consult with your primary care doctor. Be sure to also discuss any big challenges you are planning. If you don’t have a doctor, please call Eskenazi Health Connections at 317-880-7666.
According to a 2026 study in the journal BMJ Medicine, a variety of physical activities may increase your lifespan. Take advantage of the range of options available to Hoosiers this summer. Why not have fun while enhancing your health?
Ananda Kannappan, M.D., primary care physician and Lifestyle Medicine practitioner with Eskenazi Health Center Grande