Summer is here! And we all need a reminder of some useful health and fitness tips for our busy summer agenda.
1. Drink plenty of water and stay hydrated
Water cleanses the body and allows your body to function more efficiently. Make sure you are drinking about 4 pints spread out through out the day. Make sure you drink plenty before, during, and after exercise. Some sports drinks such as Lucozade have special ingredients that help replenish fluids to prevent dehydration.
2. Get outdoors
Our country is beautiful and exploring the great outdoors can be a helpful distraction to the chore of exercising. Make a list of outdoor activities that you want to participate in over the summer and schedule them!
3. Establish your support network
When trying to get into shape, it is important to have family and friends who actively support you. Many times, the people in your life can sabotage your success. This means they need to respect your goals and not offer you wrong foods, or try to pull you away from your exercise program. Explain to them how important this is to you and that you need their encouragement.
4. Follow a Training Program and Keep Records for accountability
If you really serious about your goals, it helps to establish and commit to a training plan. A program will keep you focused and allow you to set short term goals. Tracking your progress will also allow you to assess what’s working and what’s not.
5. Eat small meals frequently
Eat more frequently but in smaller portions. By eating more often, you will actually increase your metabolic rate. A higher metabolism burns more calories a day. Eat 5-6 smaller meals a day to ensure adequate nutrients to build muscle and burn fat.
6. Get creative
Too busy for fitness? Change your social and eating habits to promote healthy lifestyle changes. Instead of eating a heavy lunch, pack a lunch and go for a walk. You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk to break up your stressful work day. You will feel refreshed and more invigorated for your afternoon tasks.
7. Be patient
If you took the winter off, don’t expect to reach your fitness goals in a week or two. It’s more important that you enjoy the summer while appreciating the efforts that you’re making. Focus on what you want to accomplish daily in your physical activity and the results will follow. Getting fit takes time and with commitment, you will reach your goals.
8. Breathe during exercise
When exercising, there is a proper way to breath that will allow adequate amounts of oxygen into the system and providing better endurance. For example, marathon runners will tell you that they use a rhythm when running that allows them to run longer and healthier than normal breathing.
9. Walk with a pedometer (or a dog)
If you enjoy walking and haven't exercised for a while, 10 minutes three times a day will give you 30 minutes.
Use a pedometer, and work up to at least 10,000 steps a day. Nobody starts out with 10,000 steps. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.
Better yet, walk the dog, which is good for both of you and provides companionship.
10. Remember to Have Fun
Keep in mind that the summer is supposed to create some of the best memories of the year. So relax and enjoy your activity and let’s get healthy one tip at a time!
BONUS TIP. Reward yourself
Are you telling yourself that you don't deserve a reward for something you should be doing anyway -- or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?
Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.
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