Health & Habits
5 Fitness Tips for the Summer
Posted July 13, 2022
As Memorial Day and July 4th are now behind us, we’ve officially stepped into the full swing of summer. It’s finally that time of the year when the days are longer, the weather is warmer and the vibes are positive. As soon as summer arrives, however, many of our disciplined routines can sometimes fall by the wayside as we find ourselves dedicating much more time to leisure. While the hot temperatures may have a big impact on that, it doesn’t mean that we can’t take advantage of the season and continue to build healthy habits.
In fact, the longer days and nicer weather may just be the catalysts that help us get in our best shape, eat better and enjoy life to the fullest. If we aren’t sure where to start, here are five wellness tips to help make the most of the summer and stay healthy throughout the season.
1. Stay Hydrated
Proper hydration is important any time of year, as our bodies are about two-thirds water. However, it’s especially important when exposed to the summertime heat. How much water we need depends on a variety of factors such as lifestyle, age, and weight, but a good rule of thumb is to aim for about half to two-thirds of our body weight in ounces of water each day. So, for a person weighing 150 pounds, they would aim for 75-100 ounces of water daily.
Boosting our water intake - especially if exercising in the sun - is always recommended. It’s recommended to add 12 ounces of water for every 30 minutes we spend in the heat or sweating. Also, foods like cucumbers and watermelon naturally have high water content and can contribute to our daily recommended intake of fluids. These foods are also high in essential antioxidants and potassium, magnesium, fiber, and vitamins A, K, and C.
2. Train Outside
Keeping up with our exercise routines during the warmer months is excellent, but if we live in an extremely hot or humid climate, it’s a good idea to enjoy a run, bike ride, or hike at a cooler time of day. The health advantages of morning and evening exercise can vary depending on the individual, but in the summer, avoiding hotter temperatures is a good way to avoid putting excess stress on our body.
We also don’t need all the equipment in a traditional gym to get a great workout in. Exercises using just our body weight or light dumbbells can often be overlooked, but can be just as effective as using regular gym equipment. Fitness apps like Playbook offer great programs with bodyweight/minimal equipment that can be done anywhere, including the great outdoors.
Training outside can have multiple benefits, such as breathing in fresh air, connecting with nature, and getting some sunlight. Absorbing Vitamin D from sunlight on our skin is crucial for our overall health, yet over one billion people worldwide are vitamin D deficient or insufficient. This vitamin not only plays a vital role in improving our bone health and calcium absorption, but it also undoubtedly strengthens our immune system. Deficiencies are shown to increase our susceptibility to infection, and are even associated with a greater risk of self-reported upper respiratory tract infections. Luckily, Essential from Vedge helps cover our daily requirements of this vitamin, even on days when we do spend some time in the sun.
3. Get Enough Sleep
We must never overlook the importance of our daily sleep schedules. Even as the days in summer get longer and we’re exposed to more daylight, it’s important to be mindful of these changes and adjust our sleep schedules accordingly. Our circadian rhythms change due to the natural shift in the light/dark cycles, so we must honor the appropriate times our bodies feel tired. When we’re short on sleep, our immune systems are hard-pressed to fight against colds, flu and other illnesses, and we can’t recover from workouts as easily.
The jury is still out on exactly how much sleep is actually enough, but 7 to 9 hours is typically the goal for adults. The Centers for Disease Control and Prevention (CDC) recommends 9 to 12 hours of sleep each day for children ages 6 to 12.
4. Enjoy seasonal foods
Summer is a great season for cooking, and seasonal produce is a staple on many tables all summer long. Eating fresher foods just seems simpler when it’s warm out, and local markets can deliver those foods straight from the farm. The ability to “eat the rainbow” everyday - from red ripe tomatoes to wild blueberries - seems easier as the variety of fruits and vegetables are more abundant. We can even try growing our own food with whatever space we have at our disposal.
Blending up a healthy smoothie or green juice to cool down allows us to consume a large dose of our daily nutrition with ease. Whether or not we have access to farmers markets or local produce, Vedge Organic Greens offers a great comprehensive formula to conveniently deliver a wide variety of superfoods for a boost in energy level and immune defense. This daily supplement provides antioxidant effects with long-term protection from the foods we eat, workouts we endure and pollution in our daily lives.
5. Take a Break
Mental wellness is just as important as physical wellness, so balancing a busier social calendar, family vacations, and work may be a bit overwhelming at times. Our body and mind both need time to unwind and recharge to remain healthy. Self-care is important all year, but it’s crucial to take time for ourselves during one of the busiest times of the year. Taking a well-deserved break for rest, relaxation, and decompression also helps improve our heart health by lowering our heart rate, blood pressure, and stress levels. It also gives us time to refocus and realign our purpose so we have better control over our environment.
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