As the unofficial start of summer, Memorial Day weekend is a time to relax, reflect, and reconnect — with loved ones, with nature, and with yourself. And while backyard BBQs and lounging poolside may be part of the plan (rightfully so!), it’s also the perfect opportunity to move your body and set the tone for a healthy, happy summer.
Whether you’re traveling, hosting friends, or enjoying a quiet staycation, staying active this long weekend doesn’t need to feel like a chore. In fact, movement can add joy and energy to your celebration — no gym required. Ahead, we’re sharing creative and fun ways to move more this Memorial Day, from energizing outdoor workouts to games the whole family can enjoy.
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5 Ways to Move More this Memorial Day Weekend
#1 Kickstart the Day With a Sunrise Sweat
Start your morning with a quick feel-good workout to boost energy and mood for the day ahead. A short HIIT, yoga flow, or bodyweight circuit is all you need — and it’s even better if you can do it outside!
Try This:
- Easy Morning Energizer Flow with Kenta
- Cardio HIIT Quick Burn
- Bring a yoga mat outside or roll it out by a window to soak up the sun
Why It Works: Even 10 minutes of movement can increase endorphins, boost your mood, and improve cognitive function for the rest of the day, according to Harvard Health.
#2 Make It a Family Movement Moment
If you’re spending time with family, turn your usual activities into a movement break. Play a game of tag with the kids, set up a family obstacle course, or host a mini dance party to move more this Memorial Day.
Ideas for All Ages:
- Lawn games like cornhole or frisbee
- Dance party with a summer-themed playlist
- Nature walk or local trail hike
- Beach or park yoga
RELATED: 5 Family Fitness Ideas Even Your Mom Can Join in On
#3 Take It Outside: The Ultimate Memorial Day Move
Celebrate the beauty of the season by taking your workout outdoors. Fresh air and natural scenery can improve mental clarity, reduce stress, and make exercise feel more enjoyable.
Try This:
- Walk or run a local 5K (many Memorial Day events host community fun runs)
- Beach bootcamp or hill sprints
- Paddleboarding or kayaking
- Outdoor strength circuit (bring resistance bands!)
Pro Tip: Add mindfulness to your movement by tuning into your surroundings—notice the breeze, the warmth of the sun, the sounds of nature.
RELATED: Exercise Endorphins: The Science on Why Exercise Makes You Happy
#4 Host a Move & Mingle Event
Planning a Memorial Day gathering? Include movement in the mix! Encourage guests to join in on a short stretch session or group walk before the food and fun begins.
Ideas:
- 15-minute backyard yoga before lunch
- Group walk around the neighborhood
- Partner workout challenge with prizes
RELATED: The Impressive Benefits of Walking For Better Health
#5 Embrace Active Recovery
If you’ve had a busy week or intense training schedule, Memorial Day can be a chance to restore your body with low-impact, intentional movement. Think walking meditations, mobility flows, or simply unplugging and going for a gentle hike.
Research Shows: Active recovery can improve blood flow, help muscles repair, and reduce soreness.
Your Memorial Day, Your Movement
However you choose to move this Memorial Day, remember this: Movement doesn’t have to be structured or perfect to be effective. The goal is to honor your body, boost your mood, and celebrate the start of a new season with intention and joy.
Whether it’s a solo yoga flow at sunrise or a walk with loved ones, make space for movement this long weekend — your body and mind will thank you.
Ready to Move More this Memorial Day Weekend?
Get inspired by FitOn’s full library of outdoor-friendly workouts, energizing cardio sessions, and calming meditations — all free to use.
