- 2. As summer time approaches and we wear less clothes and get ready to hit the beach, lakes, and pools the natural desire to shape up is an obvious choice. Here’s some tips to help you with summer time fitness:
Pick some activities you’ve never done but wanted to try and do it for a week or two
Consider joining a recreational sport league in something fun and social like ultimate Frisbee or flag football or softball
Go for group walks and hikes with friends and family
Make sure to stay adequately hydrated and wear clothing and sun screen that protects the skin from harmful UV rays
Follow these tips and have a fun active summer!
Summer is a great season for family fitness! With the kids out of school, it's a great opportunity to include them in activities as well as everyday meal plans. Here are some suggestions to keep your family active, fit, and eating healthy this summer.
Check with your town's Park and Recreation District to see what your community offers. Some communities have great programs, camps, and events to keep the kids active and occupied all summer long. Some examples are swim or tennis lessons, and nature camps. There may even be activities for adults or the whole family.
Do nutrition craft! Using the www.choosemyplate.gov as a template, have the kids make their own 'plate' by cutting out magazine pictures of food. You can make a collage of healthy foods and talk about portion control while working with them on this project. Talk to them about unhealthy foods and why eating too much of them is not good for their bodies. Fill a school back pack with books and have them walk around in it and even try to perform some of their favorite activities with the extra weight. Explain that too much unhealthy food weighs you down and make it harder to be active. Have them describe what it feels like to carry such heavy weight.
Include them in helping with meal planning, shopping and cooking. Let them decide which colors of fruits and vegetables you are going to eat, and what the protein and grain will be. By involving them in the decisions, they will be empowered to eat healthy!
Include each family member in your family's fitness plans. Have each person make up a workout and take turns instructing; if you get silly, even better. Make a goal to do one active thing each day and take turns deciding what that will be.
May your food be colorful and your fitness be fun!
There are hundreds of ways to achieve or maintain fitness during the summer. My professional suggestion is to "get up and get outside to enjoy the summer - live a little this summer, or live a little more." Training is so much more than the gym, it is a way of life. Take your workout outdoors, i.e. utilize fitness boot camps, the TRX Suspension Training System, kettlebells, Spring Interval Training (SIT), or High Intensity Interval Training (HIIT) at the local park. If adventure is your lifestyle, hit the trails and stop every so often to knock out some calisthenics.
Lastly and most importantly, keep nutrition simple while enjoying the summer, i.e. consider the type of food (raw vs processed or frozen vs fresh), frequency (how often to consume food), proportions (how much to consume at once), and hydration (drink sufficient water - amounts will vary). Nutrition is key to any fitness program.
So, take advantage of your outdoors. Adapt to what is available and modify accordingly. Modifications will keep working out fun and exciting - another key to sticking with fitness.
Enjoy:) the summer!
Living in Minnesota, we spend 4-5 months indoors. My biggest tip is to get outside and enjoy the weather. Take walks, rollarblade, hike. Being active outdoors is a lot more fun, then being cooped up!
Trying out some new outdoor activities is a great way to get some exercise, meet different people, get some vitamin D, and find peace. Some great ones to try are biking, hiking, swimming, kayaking, canoeing, and in-line skating. These are all fun changes to add to your fitness routine after being confined to a gym all winter.
Summer is the best time of year to stay fit. You have the opportunity to get outside and have some outdoor fun. I like to think of fitness as fun rather than an obligation. You can do some fun things during the summer like hiking, camping, walking, running, bike riding and the list just continues.
You can make challenges by going with a group of people and see who can run the fastest, get to the top first or pitch a tent the best. Competitiveness adds to the fun in the fitness. You can even invest in a pedometer or heart rate monitor so you can see just how active you really are when you engage in some activity.
I woud suggest gathering a group of friends up regularly and doing some type of outdoor activity. It does not have to be expensive. It is free to go to a city park and run or walk a trail.
1) Pick an activity that you have always wanted to do-tennis, golf, windsurfing, rollerblading, trapeze, jogging.. and commit to doing it one day a week for 10 weeks.
2) Go to the park alone with a frisbee or a football and find a new friend to throw it.
3) Walk. Try for a day to do all your errands and activities without driving to them.
4) Pick one activity you never thought you would do, but always wanted to and hire the expert in your area to teach you.
5) Go to the local animal shelter and walk the pets.
6) Grab a friend and find a local park and pick up the garbage. It is a great way to burn your legs. Squat when pick up the trash-act like you are going to sit in an imaginary chair.
7) Commit to a friend that each week you will do a different activity alternating who surprises the other one. Encourage each other to be creative.
However, exercising during the warmest season of the year can lead to dehydration, profuse sweating, exhaustion, and even to a cardiac event.
Dr. Holly Andersen, director of education and outreach at the Ronald O. Perelman Heart Institute at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, says, "Exercise is the fountain of youth and summer is the perfect time to get re-connected with your body."
She offers the following tips to those looking to resume or begin a workout routine this summer:
- Talk to your doctor. You should always consult your physician before beginning or changing your exercise regimen in any way.
- Take your workout indoors. When it is too hot or humid outside you should exercise in a cool, air-conditioned space. Extreme temperatures can interfere with circulation, making breathing more difficult and causing chest pain.
- Drink plenty of fluids. Throughout your workout routine it is important to drink plenty of water, even before you feel thirsty. If you are prone to lightheadedness (from low blood pressure), are an endurance athlete, or over age 75, you should replenish your "electrolytes" as well — having a little salt can be important for you.
- Try to maintain an even body temperature. After your workout you should not take an extremely hot or cold shower, or a sauna bath, as these can increase the workload on your heart.
- Be an early bird. If you truly enjoy exercising outdoors, take advantage of the coolest times of day — the early morning and evening hours.
- Wear sunscreen. If you have a sunburn, it will decrease your body's ability to cool itself off. Always remember to apply sunscreen to your entire body every morning.
- Take it slow. Start your exercise regimen slowly and pace yourself throughout the workout, including plenty of time for breaks and to drink fluids.
- Have fun. Taking time to exercise is taking time for you. Enjoy it — smile, breathe deeply and clear your mind. Exercising to music is mood and energy enhancing, but if you are outside wearing headphones, PAY ATTENTION!
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.