Stretching and yoga can help prevent muscle damage caused by summer sports and activities. (Andrea Thyrring).

With the weather getting nicer, many are moving to their favorite outdoor sports. If you’re worried about shirking your gym routine in favor of spending time in the sun, rest assured. Many of your favorite summer sports and outdoor activities provide an excellent workout.

Tennis is a fun, competitive sport that you can carry outdoors after a winter of playing inside. It is a great cardio workout, and challenges your agility and hand-eye coordination. You’ll come out with sculpted arms, as well as a toned back and legs. Meeting with friends for an afternoon game is a good way to keep your heart pumping over the summer, and can burn up to 400 calories per hour according to Prevention.com.

If you prefer a more solitary activity, hiking can let you disconnect from society after a busy week at your internship and enjoy the beauty of the summer season. Another plus is that you are in control of the intensity of your workout. You can take an easy stroll, or burn up to 400 calories per hour by upping your speed and the difficulty of the trail. Just be sure to invest in a good pair of shoes and break them in before you head out.

Cycling is also a good way to melt calories outdoors. Depending on the speed and terrain, you can easily burn 500 to 700 calories, according to Prevention.com. You will end your season with solid legs and glutes, as well as improved cardiovascular fitness.

Though spending time outside during the summer is preferable to being tied to expensive equipment in the gym, keep in mind some of the limitations of your favorite sports and activities. They may get you a great workout, but sports such as tennis and golf require a lot of movements that can lead to muscle imbalances and joint pain.

Much like golfers and tennis players, runners can suffer from overusing certain muscles. Adding stretches and poses to increase muscle fitness and flexibility will benefit your performance and keep you on track in your workouts.

Tennis can put an incredible strain on your body. The sport demands more from your dominant side, and can lead to muscle imbalances and ultimately injury. Shoulder strength, flexibility and proper alignment are a must in order to avoid getting sidelined. Classic yoga poses such as downward-facing dog and cow face pose will benefit your rotator cuff muscles, as well as strengthen your arms and wrists.

Stretching your lower body before you head out for a hike or run will prevent overuse injuries, which result from getting stuck in one-directional movement. The repetitive forward momentum of running can lead to runner’s knee, shin splints, and pain along the sole of the foot. Poses such as a low lunge, as well as half moon, will make sure that your hips are adequately opened and stretched.

While cycling is a low impact sport, it comes with its fair share of muscle pain. Your legs are in constant motion, which can lead to tension in the quads, hamstrings and hips. Suggested poses include side-stretch (shown in picture) and reclining hand-to-big-toe pose. They are excellent ways to stretch out your legs, especially your hamstrings.

With a multitude of outdoor activities available to you, finding something to keep you engaged but out of the gym should be an easy task. Join in with friends, or sign up with a club near you. Find something to keep you moving during the summer, add in the proper stretches, and you’ll be on track to maintaining your health.

Andrea Thyrring can be reached at thyrrin2@tcnj.edu