Instead of a summer slump, plan to improve your health and well-being this summer.
1. Take daily walks.
“Walking gets the blood flowing and allows the muscles to fire properly,” said Kimberly Whitcomb, certified personal trainer and one-on-one fitness professional in Fairport and Wolcott. “Walk multiple times a week, individually or with family.”
2. Exercise in nature.
While mall walking is a great idea, getting outside to exercise has multiple benefits, including fresh air, sunlight and experiencing wildlife and scenery that engage the senses. Try outdoor sports or recreation like fishing, boating or rock climbing.
3. Play sports.
If you are part of a league or club, it builds more accountability to stick with it. Plus, it’s fun to enjoy something with other people.
“Participating in sports improves muscle tone and strength, mobility and flexibility,” Whitcomb said. “Exercise can help improve mood, sleep and health.”
4. Plan for Rainy days.
Instead of doom scrolling, keep in mind a few activities for rainy days.
“You can play old-fashioned card games like rummy, crazy eights or solitaire,” Whitcomb said. “Word searches, solitaire, sudoku and puzzles are great independent options. They can stimulate cognitive health for memory and decision making. Games like Twister or charades are simple but encourage movement while inside and give you a chance to participate in a group setting.”
5. Cook with the family.
Whether it’s preparing your favorite summertime foods, grilling or finally perfecting Great-Grandma’s recipe, cooking with your family can create lasting memories.
“Preparing and cooking food as a family shows an understanding of healthful options and is beneficial for family members to make good food choices later in life,” Whitcomb said.
6. Buy local, in-season produce.
Local farm stands, farm stores and farmers markets offer the season’s best produce at prices that often rival or beat grocery store prices. Since it hasn’t traveled far, you can be assured of the best flavor and nutrition available.
7. Or consider growing your own.
“Gardening can increase the likelihood of seeing the kids eat the results of the garden,” Whitcomb said.
Children can take pride in “their” produce. Items like lettuce grow quickly, a plus for less—patient kids. If you lack space, try potted varieties, available at garden centers.
8. Get some sun.
Of course, too much sun raises risk of skin cancer. However, a few minutes of direct sunlight per week generates vitamin D in the body. A pre-hormone, vitamin D helps regulate many of the body’s functions such as nutrient absorption.
“Some benefits include brain health, muscle function, immune health and bone health just to mention a few,” Whitcomb said.
Time exposure for before 10 a.m. or after 4 p.m. when UV rays are not as harmful and limit sun time to up to 15 minutes a few times per week. Lighter skin tones need fewer minutes as they readily absorb sunlight.
9. Try grounding.
“Place bare feet on the ground or lie on the ground for 15 minutes per day to reduce inflammation, enhance blood circulation and boost mood and energy,” Whitcomb said.
10. Eat more produce.
It’s easier for your family to rip open a bag of snacks. However, if you prepare produce for their noshing, you may find yourself stocking up on fruits and veggies and not chips.
“I often put out a plate full of cut up veggies like bell peppers, broccoli, cauliflower, sugar snap peas, radishes, etcetera,” said Jennifer Haberbusch, registered dietitian and director of Rochester Regional Health Clinical Nutrition & Centralized Diet Office. “If they’re cleaned, cut and accessible, my kids will eat them. Pairing it with a favorite hummus or dip is often the case here to encourage them to eat these.
“The same goes with fruits. Berries are plentiful in the summer and are a fantastic snack. Melons, if cut and cubed, are very easy to snack on. Just be sure not to leave these out on the counter all day.”