One of the great things about Chicago is that it has a strong commitment to the overall health of its residents. Repeatedly ranking in the top 20 healthiest cities in the US according to The American College of Sports Medicine. With over 3,000 gyms, walkability, and a thriving economy, the city has many options for locals who are concerned about their health and fitness; during the summer months, many of these are either low-cost or free.
Whether your concern is physical fitness, social connectivity, spiritual well-being, or all of the above, Chicago has something for you. In fact, the city has so many good options, I had to leave a few off this list. Read on to learn some great ways to start or stay healthy and fit while having fun in Chicago this summer.
1) Walk, jog, or hike over 4,000 miles of trails throughout the city
Chicago has a long history as an industrial, blue-collar metropolis famous for the first skyscraper, architecture, art, and museums. But it’s not all man-made industry in The City by the Lake. Over 4,000 miles of trails thread the Chicago area, running through parks, natural areas, preserves, and, of course, flowing along the shores and beaches of Lake Michigan.
Visitors and residents alike can hit these trails to get fresh air, sunshine, take in the city, and get their heart pumping with a jog or brisk walk to help maintain their health and overall fitness.
2) Go for a swim in Lake Michigan
With 26 free public beaches throughout the city, taking a dip in Lake Michigan during the summer is a great way to cool off and get in a good workout. Swimming season runs from the Friday before Memorial Day through Labor Day, with lifeguards on duty from 11 am to 7 pm.
3) Take advantage of the Chicago Park District’s Fitness Centers and Free Summer Workouts Series
Chicago offers many beautiful, well-maintained public parks with fun for the whole family. Many of these have competitively priced fitness centers and are located in your neighborhood. Chicago Park District fitness centers offer fully modern equipment, including computerized treadmills, upright and recumbent bikes, free weights and benches, and multi-station weight machines.
In addition to the fitness centers, the city also offers a bevy of free and low-cost workout classes led by certified and trained instructors. Workouts include yoga, aerobics, pilates, dance, and much more, with Millennium Park in downtown Chicago offering the most extensive program. You may want to skip the free Mimosas at Double Dutch Plaza, though, since they’re loaded with calories and stall your metabolism.
4) Join a cycling, running, walking, or swimming club.
People are more concerned with their health today than ever before, and studies show that we’re more likely to maintain a new habit when we have an accountability buddy or group. What better way to do that than to join a club?
Joining a club helps us stay accountable, consistent, and it can be a great way to make new friends or even meet someone special. And since social connectivity plays a major factor in health and longevity, this can be a great way to boost both your physical health and your overall sense of well-being. Find a cycling, running or walking, or swimming club today.
5) Take a walking tour
Not only is a walking tour a great way to learn about the city, but it’s a good way to get out and get some fresh air and exercise. Many are free and they cover a wide variety of topics from architecture to black history, to ghosts and infamous gangsters.
6) Eat at Healthy Restaurants
After all that activity, you’re probably hungry. Eating out can be dicey if you’re trying to focus on health or lose weight. Restaurants are more concerned with providing a satisfying experience that will bring you back time and again, rather than looking after our health. This is fine, our health is our responsibility, and it would be impossible to create a cohesive restaurant menu that caters to every individual’s unique health needs.
However, that hasn’t stopped some chefs and restaurants from focusing on creating menus that are both delicious and health-conscious.
The Chicago Athletic Club has rounded up a list of restaurants that offer healthy foods and varied dining experiences, from fast casual restaurants like True Food Kitchen to an elegant fine dining experience at 3 Arts Club Cafe.
In addition to these fantastic local options, you can also visit chains like Sweetgreen, Protein Bar, or Roti Mediterranean. All three offer calorie, protein, carb, and fiber counts on their menus and plenty of vegetables to help ensure a balanced meal.
7) Take a cooking class.
It’s no secret that even the finest of restaurants value providing a memorable experience over a healthy one, and who can blame them? Part of their business model is to make you happy, get you to come back and speak well of them.
To help create a memorable experience, chefs use copious amounts of fats, salts, and sugars not just for taste but for appearance, texture, and mouthfeel, and frankly, we wouldn’t want it any other way.
This food is fine as an occasional treat. Still, if you don’t know how to cook and eat out for most of your meals, you’re putting your health in the hands of strangers who are not equipped to take care of you in that way and never agreed to in the first place. That’s why if you’re serious about your health, you want to learn how to cook.
There are tons of online resources for this, and you learn a lot for free, something I am a massive fan of, but if you want hands-on experience and direct guidance, you can take a class. Couples’ classes, restaurant classes, and even private chefs offering classes in the home are available for a wide array of prices for single and multiple lessons.
8) Take a nutrition class.
Since most of us cook differently at home than the way chefs cook in restaurants, simply learning to cook for yourself will level up your health. But you can take that a step further with a nutrition class and learn why you only cook vegetables for a few minutes or how to combine ingredients to create complete proteins out of vegetarian foods.
In addition to the Illinois Nutrition Summit in the medical district, you can find a number of classes around the city that focus on diabetes, vegetarianism, or heart health, just to name a few.
9) Plan a day out with family and friends at one of the city’s beautiful parks or natural areas.
With over 90 designated natural areas and 600 parks, Chicago offers an invaluable resource for residents to pursue fitness, relaxation, and time in nature. Health and fitness aren’t just about exercising and how we eat; it’s also about social connection and well-being. Studies show that getting out in nature can help soothe the sympathetic nervous system, allowing us to manage stress better and improve our mental health.
Bringing family or friends along can elevate those benefits further. According to the Harvard School of Public Health, loneliness and isolation may increase the risk of premature death by as much as 26%. Being socially disconnected can also increase the risk of illness, including heart disease, stroke, anxiety, depression, and dementia. Maintain your family and social connections by spending the day with them in these beautiful, free public spaces.
10) Pray, meditate, or worship at one of over 9,000 religious centers, churches, or temples.
Chicago is a diverse city home to people of many faith backgrounds. While Christianity predominates, a significant number of people are Jewish, Muslim, Hindu, Buddhist, or even Baha’i, along with a number of smaller faiths and spiritual practices.
Some studies show that religion or spirituality can help one live longer. This is excellent news for Chicagoans who practice one of the many religions around the world. With over 9,000 different religious centers scattered throughout the city, you can find a place for community, fellowship, and spirituality in every corner of Chicago.
Religion is not fun in the traditional sense but can provide social connections and opportunities for fun, fellowship, and charity. All of which can improve our sense of well-being and overall health.
As a local I love being able to take advantage of all that Chicago has to offer in terms of health. What are your favorite fun ways to stay healthy and fit in The City by the Lake?
Alia the Savvy Writer 