Embrace Summer: Simple Ways to Get Active and Stay Healthy

Summer is the perfect time to embrace the great outdoors and get moving, but for some, the idea of being physically active can feel overwhelming. Whether you're someone who doesn't move much on a daily basis or you're simply looking for new ways to get active this summer, there are plenty of options that are not only accessible but also enjoyable. In this post, we'll dive into simple ways to move more, explore the benefits of regular activity, and share important tips for staying safe, hydrated, and prepared as you embrace a more active lifestyle this summer.

Why Getting Active in Summer Matters

As the sun shines brighter and the days get longer, your body craves fresh air and movement. Regular physical activity isn't just about looking good—it’s about feeling good. Getting active has numerous benefits, including:

• Boosting your mood: Physical activity stimulates the release of endorphins, the body’s natural mood lifters. It's a great way to fight off stress and improve mental well-being.

• Supporting heart health: Whether you're walking, swimming, or biking, aerobic exercises help strengthen your heart and reduce the risk of heart disease.

• Improving sleep: Moving your body during the day can help you fall asleep faster and enjoy deeper, more restful sleep at night.

• Strengthening muscles and joints: Summer activities, like hiking or swimming, can help improve your muscle strength and joint flexibility.

  
  

Tips for Getting Active When You Don't Move Much

If you're not accustomed to regular physical activity, it’s important to start slow and find activities that feel enjoyable, rather than daunting. Here are some ideas to get you started:

1. Walking

One of the simplest and most accessible forms of exercise is walking. It’s low-impact, requires no special equipment, and can be done almost anywhere. Take a stroll around your neighborhood, through a park, or even explore local trails. Start with short, easy walks and gradually increase the time or distance as you feel comfortable.

Tip: Pair your walks with some light stretching or breathing exercises to enhance flexibility and mindfulness.

2. Swimming

If walking isn’t your thing or if you're looking for a full-body workout, swimming is an excellent option. The water supports your body, reducing strain on your joints while providing a great cardiovascular workout. Many public pools also offer lessons or recreational swimming hours, so it's easy to get started.

Tip: Start with short sessions (15-20 minutes) and gradually work your way up. Swimming is also a great way to cool off on hot summer days!

3. Cycling

If you enjoy being outside and exploring new areas, cycling can be a fun way to get moving. Whether it's a leisurely ride through your neighborhood or a bike trip along a scenic route, cycling helps improve cardiovascular health while toning muscles in your legs.

Tip: Don’t forget to wear a helmet for safety and stay hydrated while riding! (See Heartland Tour info at the bottom of this post!)

4. Stretching

If you're looking for a gentler form of exercise that helps with flexibility and stress relief, yoga or simple stretching routines can be a great choice. There are many beginner-friendly online videos or local classes to guide you through poses that target key muscle groups.

Tip: Try doing some gentle stretches in the morning or before bed to start or end your day on a relaxing and positive note.

Benefits of Summer Activities for Mental and Physical Health

Incorporating even a small amount of movement into your routine can yield big rewards. Here’s how it benefits both body and mind:

• Improves circulation and boosts energy: Physical activity increases blood flow, which can help improve circulation and keep your energy levels up throughout the day.

• Enhances cognitive function: Exercise can sharpen focus and memory, helping you stay mentally sharp throughout the summer.

• Strengthens immunity: Regular movement helps keep your immune system functioning optimally, which is important for warding off summer colds or other illnesses.

Preparation and Hydration: Key Considerations

Before diving into your new routine, there are a few things to keep in mind to ensure you stay safe and feel your best:

1. Hydration is Key

   When you're active, your body needs extra water to stay hydrated. During hot summer days, it's especially important to drink plenty of water before, during, and after your workout. Aim to drink about 8 oz of water every 20 minutes of exercise, and always have a bottle on hand.

2. Wear Comfortable, Weather-Appropriate Clothing

   Loose, breathable clothing and supportive footwear are essential. If you're swimming, make sure you have a comfortable suit that fits properly. If walking or cycling, opt for shoes that provide good arch support and cushion to avoid injury.

3. Start Slow and Build Gradually

   If you’re new to exercise, don’t push yourself too hard in the beginning. Start with 10–15 minutes of activity and gradually increase the intensity and duration over time. Remember, consistency is key, not intensity.

4. Protect Your Skin

   When you’re spending time outdoors, it’s easy to forget sunscreen. Apply a broad-spectrum SPF to all exposed skin areas, and reapply every couple of hours, especially if you’re sweating or swimming. Sunglasses and a hat can also help protect your eyes and face from the sun’s rays.

5. Cool Down and Stretch

   After your workout, take 5–10 minutes to cool down and stretch your muscles. This will help prevent stiffness and reduce the risk of injury. You can do gentle stretches or deep breathing exercises to help your body transition back to rest.

   
   

Heartland Tour!

If you're near the Amherst area, a great way to start may be to join cardiologist Dr. Nick and many other on the heartland tour, read more about it, and register here: https://heartlandtour.ca/the-tour/?lid=19

Enjoy Your Summer, One Step at a Time

This summer, make the most of the warm weather and longer days by adding simple, enjoyable activities to your routine. Whether it's a walk around the block, a refreshing swim, or a relaxing yoga session in the park, moving your body regularly will leave you feeling better—physically, mentally, and emotionally. Remember to listen to your body, stay hydrated, and enjoy the process!