Every season has its highs and lows, but summer offers an abundance of vibrant outdoor activities, ample sunshine, and plenty of opportunities to get moving. With its long weekends, warm evenings, sun-soaked beach days, and breezy nights, summer is the ideal time to focus on yourself without the discomfort of freezing temperatures. Even better, summer brings a variety of delicious and nutritious fruits and vegetables that help you stay healthy and fit.
Opting into healthy outdoor activities during summer significantly benefits your overall well-being. Whether your goal is to enhance your physical fitness, create a balanced lifestyle, or improve your mental health, there are plenty of activities you can incorporate into your daily routine to achieve your health goals.
Let’s explore 15 habits to practice this summer for a healthier you. By adopting these small, consistent changes, you can develop a healthier lifestyle that lasts well beyond the summer season.
1. Stay Hydrated
Summer is all about breaking a sweat. Jogging, working out, running errands, or simply walking in the house will help you stay active, which is great news for your health. However, the key to thriving in summer is maintaining proper hydration. As we sweat, our bodies lose significant fluid, which is vital for essential functions like digestion, temperature regulation, and joint lubrication.
Men should strive for roughly 3.7 liters (1 gallon) of fluid per day, while women should aim for 2.7 liters (3/4 gallon), according to the National Academies of Sciences, Engineering, and Medicine.
To make sure that your water intake is on point, carry a water bottle with you everywhere you go. Set reminders on your phone to drink water at intervals throughout the day. Consume fruits and food items rich in water, such as watermelon, cucumber, and strawberries. Reduce your intake of caffeine and sugary drinks, as they are major contributors to dehydration.
2. Eat Seasonal Fruits and Vegetables
Fruits and vegetables are packed with essential nutrients your body needs to stay vibrant and strong, including vitamins, minerals, and antioxidants. Experts recommend filling half your plate with these wholesome foods at every meal. With summer upon us, there’s no better time to enjoy fresh, delicious produce.
Why not try out some new recipes with a variety of colorful fruits and veggies? You could grill some veggies, whip up a tasty fruit salad, or blend some smoothies. It’s a fun way to mix things up and make sure you’re getting all kinds of healthy nutrients.
3. Exercise Outdoors
Summer means getting out of your house and seeing the beauty of the season. The best way to spend a summer day is to get outdoors, enjoy the pleasant weather, and boost your mental and physical health. So take advantage and indulge yourself in activities like walking, fishing, jogging, cycling, and early morning walks, seeing the sunrise and sunset will improve your mood and health.
Additionally, if you have blue days, low self-esteem, and sadness, outdoor exercise is the best way to reduce stress. Natural light exposure plays a big part in regulating your body’s sleep and wake cycles. It also increases the production of Vitamin D, essential for bone health.
4. Practice Mindfulness
Mindfulness is about focusing on the present moment without self-judgment. This practice can significantly reduce stress, clear your mind, and enhance well-being. Research shows that mindfulness and meditation significantly alleviate pain, anxiety, and depression.
Integrating mindfulness into your daily routine is simple. Dedicate a few minutes each day to meditation or deep breathing exercises. Apps like Headspace and Calm offer excellent guided practices. Strive to be more present in your daily activities, whether eating, walking, or spending time with loved ones.
5. Get Enough Sleep
Have you ever noticed that we all get a bit cranky when we don’t get proper sleep? It’s because sleep acts like a charging time for our bodies, much like how we charge our devices. Adequate sleep is crucial for overall health and well-being. It is recommended to get 7-9 hours of sleep per night for adults. Our cognitive functions, emotional health, and physical recovery all hinge on sleep quality.
To overcome sleep deprivation, consider creating a relaxing and soothing bedtime routine. Make your room dark and cool, establish a consistent bedtime, and avoid screens at least an hour before sleep. If you still struggle with getting some shut-eye, try incorporating mindfulness techniques or gentle stretching to help unwind before bed.
6. Cook at Home
Take advantage of fresh ingredients available in summer and cook more meals at home. Do your best to avoid processed foods, these foods are detrimental to health as they are high in sugar, salt, and unhealthy fats, leading to weight gain and other health issues. A BMJ study found a link between higher consumption of ultra-processed foods and an increased risk of cardiovascular diseases.
Cooking at home gives you complete control over ingredients, taste, and additives. To gradually cut down on processed foods, make small changes such as replacing processed snacks with fresh fruit or nuts.
7. Stay Active Throughout the Day
Adding more movement to your daily grind can significantly improve your health. Sitting around all day is no good—it’s linked to obesity and heart problems. But it’s easy to fix: Take the stairs instead of the elevator, go for a stroll on your breaks, or stand up while you work. Little changes can move your body more, which is super important.
Check out a fitness tracker to monitor your steps and set daily goals. Shoot for 10,000 steps a day, but any extra movement helps. Look for opportunities to get up and move around more during the day—it’ll do wonders for your health and energize you.
8. Build a Balanced Plate
Create a balanced meal for yourself and the ones you love by ensuring your body receives a variety of nutrients required for optimal functions. MyPlate guidelines recommend filling half your plate with fruits and vegetables, a quarter with lean proteins, and a quarter with whole grains.
Consider these proportions when organizing your meals. For example, eat a salad with mixed greens, beans, and whole-grain croutons, or have grilled chicken with quinoa and roasted vegetables. A balanced plate contains the vital nutrients your body requires to function correctly and sustain energy levels.
9. Wear Sunscreen
It is essential to protect your skin, especially in summer. Apply broad-spectrum sunscreen to block those harmful UVA and UVB rays and plan activities early in the morning or late in the afternoon when the UV is weakest. Aim for using an SPF of at least 15 but the higher the better, especially when used consistently.
Skin cancer is no joke! Every year, over 1 million people in the US are diagnosed with it – that’s more than the top 5 other types of cancer combined. So besides slathering on sunscreen, cover up with lightweight clothing, a hat, and sunglasses to protect your eyes.
10. Set Realistic Goals
Setting realistic and achievable health goals can help you stay motivated and on track. A study found that creating specific, measurable goals improves the likelihood of eventually achieving them.
Break down your goals into smaller, manageable steps, such as drinking a certain amount of water before noon each day or sticking to a consistent nighttime routine. You will see the results in no time. When you do, celebrate your progress and adjust your goals as needed. Setting attainable goals will help you feel successful and motivated to continue on your path to better health.
11. Plan Active Vacations
Active vacations offer an excellent opportunity to combine relaxation with physical activity, allowing you to explore new places and cultures while staying fit. Instead of spending your holiday lounging by the pool, consider engaging in activities such as hiking, cycling, or even participating in local sports.
Planning an active vacation can be as simple as selecting destinations known for their outdoor activities or booking adventure tours that include things like kayaking, rock climbing, or skiing.
12. Reduce Stress
Chronic stress can mess with your health, contributing to higher anxiety, depression, and even heart issues. It’s super important to find ways to manage stress and stay healthy. Yoga, deep breathing, and journaling can help lower stress levels.
Be intentional about making time for things that help you relax and stay calm, even for just a few minutes a day. It can make a big difference, so make sure to take advantage of it.
13. Practice Portion Control
Portion control is essential for maintaining a healthy weight and preventing overeating. A National Institute for Health (NIH) study found that more significant portions increase calorie intake.
Reduce the size of your dishes and bowls to aid in portion control. Pay attention to your body’s signals of hunger and fullness. Controlling your portions may support your weight management goals and allow you to enjoy your favorite foods without going overboard.
14. Stay Social
Staying social is crucial for overall well-being. Humans are social by nature, and strong relationships with friends, family, and community boost mental and emotional health. Social interactions offer emotional support and a sense of belonging and reduce loneliness. They also stimulate the mind and promote an active lifestyle.
In summer, there are many ways to boost your social life. Organize or join outdoor activities like picnics, barbecues, or beach trips to connect with others and enjoy the sunshine.
15. Make Time for Strength Training
Lifting weights is an excellent way to build muscle and improve your physique. It can also boost your calorie-burning potential, even when you’re not exercising. Experts recommend incorporating strength training into your routine twice a week to reap the benefits.
You can use your body weight, free weights, or resistance bands. Focus on working the major muscle groups, including your legs, back, chest, and arms. By maintaining a consistent strength training regimen, you’ll build a fantastic body and also effectively manage your weight.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
