Summer is one of the most enjoyable times of year — the weather is nice, the days are longer and school is out. With warmer days and cooler nights, summer encourages outdoor activities. That’s why it’s important to find a healthy balance for summer fun while maintaining a healthy lifestyle.
Get up and Move
During the summer, there are plenty of ways to stay physically active. Walking, gardening, exercising or biking outside are great ways to get physical activity during the summer. Not only does this improve physical health, but it also benefits brain health. According to the ACSM Physical Activity Guidelines, physical activity improves cognition, quality of life, reduced depression, reduced anxiety and improved sleep. 150 to 300 minutes per week of moderate-intensity or at least 75 minutes of high-intensity aerobic exercise shows substantial health benefits.
Manage Your Stress
Stress comes in all forms regardless of the time of year. It is important to have a healthy work-life balance along with making time for yourself. Stress can directly affect your physical and emotional health. Having too much stress can cause unhealthy lifestyle choices, depression and anxiety. Some stress management tips include:
- Exercising
- Relaxing (massage, stretching, reading)
- Meditation or deep breathing exercises
- Eating a balanced diet
- Taking a break
- Time management with work, family and friends
Stay Hydrated
Up to 60 percent of your body weight is water. Every cell, organ and tissue uses water to function properly. Water helps get rid of waste, keeps your temperature normal, lubricates joints and protects tissues. If the body does not have enough water, it can lead to dehydration. Signs of dehydration include weakness, low blood pressure, dizziness or dark colored urine. Water intake is especially important during the summer months when the temperatures are warmer. Harvard Health recommends four to six cups of water daily for healthy adults. However, if you participate in physical activity or the weather is warmer, the water intake should be two to three cups per hour or more if you sweat a lot.
Get Enough Sleep
Are you getting enough sleep during the summer months? It can be difficult since the weather is nice and staying up late is more common. However, sleep is an important way for the body to recover and repair tissues and organs. At least seven hours of sleep each night is recommended by Harvard Health sleep researchers. Sleep deficiency is common and can lead to detrimental consequences. Lack of sleep can cause irritability and decreased motivation toward work, exercise and eating properly. Long-term affects raise the risk for chronic health problems including obesity, diabetes, high blood pressure and heart disease.
Are aches and pains getting in the way of your daily activities?
Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to being you. Our experts will listen to your concerns, evaluate your injury and create a safe and effective plan to help you reach your goals and live a healthy, active lifestyle.