Summertime gives increased opportunities for outdoor exercise, a widened selection of health-boosting, fresh produce and a chance to renew your energy and spirits. Get the most out of the warmer weather by following these tips for a safe and refreshing summer.

Enjoy outdoor exercise opportunities.

With the summer months come warmer weather and more opportunities to be physically active outside. Take a break from the gym to challenge your muscles with different activities and terrains. Hiking, biking, walking, running, gardening, yard work and rollerblading are all great activities to help you meet the recommended 2 ½ hours of exercise per week. Many communities and companies have outdoor sports leagues during the summer months as well. Consider joining for extra activity in a social setting! Remember to stay well-hydrated when exercising in warm weather by bringing a water bottle with you and drinking from it often. Don’t wait until you feel thirsty.  By then, you’re starting to dehydrate.  Use sunscreen–an SPF of 30 or more is best–and reapply every two hours.  A wide-brimmed hat can help to protect your face, shoulders and neck from exposure to UV rays. During extreme heat waves, the best time to get outdoor exercise is during the morning or evening, when the weather is cooler.

Widen your produce horizon.

Summertime harvests provide an impressive bounty of fresh fruits and vegetables. The array of vitamins and minerals in your diet increases when you select produce of various colors. Fruits and vegetables are also high in fiber and naturally low in fat, with many antioxidant vitamins that help protect against cancer and heart disease. During the summer, try bell peppers, zucchini, summer squash, eggplant, cantaloupe, honeydew melon, strawberries, blueberries, cherries, sweet corn and a wide range of lettuces. For added the added health benefit of omega-3 fatty acids, a handful of walnuts makes a great salad topping and also goes well with fruit and non-fat yogurt.  If you’re bored with your produce aisle, visit a local farmer’s market for a summertime treat. 

Boost your health with aquatic activity.

Swimming in a pool or body of water provides more than just good exercise: water-based activity is gentler on joints than land-based exercise, helping with arthritis and fibromyalgia symptoms; also, swimming helps reduce stress levels and improve mood.  If that’s not enough, swimming is also a high calorie-burning activity: an hour of swimming can burn up to 650 calories, depending on how much you weigh. Always remember sunscreen and reapply after swimming, even if the sunscreen is labeled “waterproof.”

De-stress in a natural setting.

Green leaves, wild flowers, chirping birds, lapping water…breath in the sights and sounds that come with the summer months. Spending time in a natural setting can sooth the soul and reduce stress. Take time to relax and enjoy your surroundings. Read a book on your porch, rest in a hammock or spend time at a park or the beach. You can also check the schedule of a local community center, national park or nature club for upcoming activities like outdoor Yoga or nature hikes.   Bring your digital camera along to capture  unique and fun images. 

Gain the health benefits of tea.

Iced tea is popular during the summer months as a refreshing beverage of choice. Tea, beyond refreshment, provides other benefits that can help to improve health. Tea contains antioxidant, cancer- and heart-protective polyphenols. It also has less caffeine than coffee and soda, to boost concentration without getting jittery. For a new twist, try making sun-brewed tea: use 4 to 6 tea bags and fill a 2-quart glass container with water. Place the container in sunlight for 3 to 5 hours to brew the sun tea.

Expand your intellect by learning a new skill.

Build on your current bank of knowledge by learning something new this summer. Many colleges and community centers offer adult education programs, especially during the summer months. Learning new skills helps keep the mind sharp and adds to a feeling of self-fulfillment. Taking a class can help you meet new people with similar interests and build a wider social support network. Try picking up another language, building on your cooking skills, or learning how to paint, draw or play a musical instrument. 

Be healthier and stay safe this summer by incorporating positive wellness habits into your every day.