The long, warm summer days remind you of fun activities and habits that were not possible during the cold or rainy months. It suddenly becomes much more fun to go outside to exercise, swim or sunbathe. Many people have been working on getting their bodies in shape for the summer for a while, trying to lose the extra weight (and corona kilos) they have gained in the past period.
As soon as the days get long, the coziness outside becomes noticeable and the terraces beckon, it is very treacherous to let your good habits fall. But some of these habits are essential to staying healthy and energized all summer long, helping to make the most of every sun-filled minute.
Try a morning workout
If the heat isn't for you and certainly doesn't allow you to exercise, try getting up a little earlier to exercise. This will help you beat the heat, but it will also benefit you throughout the day. Exercising at the start of the day will make you feel more energetic, increase your metabolism and produce endorphins in your body, which will lighten your mood. By starting your day on this positive note, you can experience that happiness throughout the day.
If you don't like running, or find that the heat is too much for you, or suffer from joint problems, swimming is a great exercise option. It's easier on your joints because they don't have to constantly absorb the shock of your weight, and it's also great for your muscle tone and heart.
Swimming actually burns quite a few calories, but how much depends on the intensity and duration of the swim, as well as the type of stroke you use. However, as a general rule, an hour of leisurely swimming will burn more than 400 calories. Like any exercise, swimming will increase your metabolism, help you feel more energized, and release endorphins.
Eat a healthy breakfast
Not an issue if you are currently in your intermittent fasting period, but for many, breakfast is an essential meal at the start of the day. No matter how busy you are, it's good to have something to eat to get yourself started. Eating a healthy breakfast will give you an energy boost in the morning and reduce your desire to snack. If you're usually in a rush in the morning, try preparing breakfast ahead of time. You can quickly prepare healthy meals, such as overnight oats or yogurt and fruit, the night before and then take them outside as soon as you leave the house.
Protect your skin
Those bright rays can feel great, but they can damage your skin if you're not careful. While sunlight is the necessary vitamin D supplies in moderate doses, too much sun exposure causes your skin to get sunburnt, is more likely to lead to early wrinkles and increases your risk of developing skin cancer. So when you go outside, it's always smart to apply a layer of sunscreen and protect your skin enough. Apply sunscreen to any exposed skin, including your scalp, ears, and neck. Treat your lips with balm with SPF. Remember to reapply during the day.
About 75% of people are actually constantly dehydrated. This ongoing dehydration can be exacerbated by the summer heat and extra activity, leaving you even more dehydrated and perhaps even causing symptoms such as nausea, dizziness or heat stroke. To avoid this, make sure you drink plenty of fluids and eat snacks like fruits, which are loaded with fluids. The average adult should drink at least a liter and a half of water a day! If you find yourself having trouble getting yourself to drink enough water, change it up by throwing in some lemon, lime, or other fruit and adding a little more flavor.
Do more with the bike
An easy way to avoid a traffic jam? Cruise to work by bike. It is also a boon to your heart health. According to research, people who go to work reduced cycled their risk of cardiovascular disease by almost half.
If you live too far away to cycle to work, try cycling to the places you visit more often instead.
Spend more time outdoors
This is sometimes hard to achieve if you have a busy office job where you spend most of the day indoors, but even going outside to eat your lunch in the grass will really do you good. Naturally sunlight is a great source of vitamin D, which helps you maintain healthy bones and improves your mood.
If you can, go for a walk or picnic, or do another outdoor activity that you enjoy. Spending time in nature has been proven to lower blood pressure, improve mental health, improve focus and performance on creative tasks, boost your immune system, and more.
It is so healthy for you that in Japan there is a word for it, which translates to "forest bathing." You'll find that spending some time in nature will enhance your summer in many ways and help you be more productive when you're at work.
Also take the time to relax
Relaxing is incredibly important for your mental and physical health, so it's important that you do it every now and then. Take a break to go to the beach or the mountains and just relax and enjoy the sun. But even when you're relaxing, you can find ways to move and stay active without even noticing.
During your beach vacation, take a few hours to visit an art fair on the boardwalk or wander through a museum. You'll walk a lot farther doing this than you probably think, getting some much-needed exercise while fully enjoying yourself.
All that fun in the sun can be taxing on your body. Make sure to take a break from the heat every now and then to prevent heat-related illnesses, including heat exhaustion and heat rash.
Finally about good habits for the summer
While some of these habits take some effort to incorporate into your daily routine, many of them are fun and easy to implement. They're all great habits that will keep you happy and healthy this summer, whether you're on a long or short vacation. With a little discipline, these habits can also be modified to keep you happy and healthy all year round!
Enjoy the weather and keep shining yourself!