Here are some of our tips to Staying Healthy this Summer even on vacation, at home, and if you have a busy schedule. In Canada the weather is so beautiful this time of year, so get outside and get your steps in – don’t forget to hydrate!
Are you looking for ways to stay healthy this Summer?
Every Summer time goes by so fast and with different things going on; barbecues, beach days, birthdays etc., it can be hard to find the time to eat healthy meals, exercise, and stay healthy.
Keeping our bodies balanced and healthy this Summer can be fun and won’t have to feel like a chore – You can get the whole family involved too!
You don’t have to sacrifice your Summer in order to eat fresh Summer meals that are light but fuel you, being active comes in many forms and theres no right way to get in physical activity. This is especially helpful in order to have time with your family and still keep our bodies healthy, happy and strong.
Our Top Tips to Stay Healthy This Summer
Hydrate
One of the best ways to stay healthy this summer is to keep hydrated! It seems simple but too many people forget to drink water until they become thirsty, which is often a sign of dehydration. If you often get headaches water is the key. It cushions the brain, spinal cord and other sensitive tissues by being hydrated. Not only does water hydrate but, our bodies need water to lubricate our joints and flush out toxins from our system. Water transports nutrients all around the bloodstream to where it is needed and is also able to aid kidney function due to kidneys being totally dependent on water to help eliminate these toxins through the bladder and urinary tract. Daily fluid consumption will help your body feel great all day long, can help with weight loss and keep your skin clear! If you want some tips on rehydrating without water check out this post.
Useful products that can help you stay hydrated
Camelbak hydration pack – great for hiking, mountain biking or music festivals. Get it here.
2L hydration pack – BPA free great for camping, hiking, and is an affordable price. Shop here.
Glass water bottle – with bamboo lid, holds 20 oz, is BPA free and this beige water bottle is sustainable.
Water bottle with time markers – if you are struggling with your water intake this white/ gold plastic water bottle is very motivating! See it here.
Daily Exercise
Getting in your daily dose of exercise is one of the best things you can do for your body and help you stay healthy this summer. There are optimal times in the Summer to exercise, due to more comfortable temperatures; being active in the mornings or evenings have cooler temperatures that will help the body not overheat. Working out in the middle of the day can be challenging when the sun is at its peak due to the extreme heat. The benefits of working out in the morning can make a big difference in your day; your mood may be more positive due to the endorphins released during, you may have more energy as your blood will have circulated to all major organs, and feel accomplished knowing you got your first big task done. There is no best way to being active as walking, biking, running, lifting weights or body weight are all great forms of exercise and the whole family can join in too. However, if you have specific goals then you may want to speak with a Personal Trainer to help assist you. Breaking up your physical activity can be a great way if you have time restrictions for example, walk in the morning and evening.
Products that may help you with daily exercise
Fitbit versa 2 – smartwatch with heart rate, steps, sleep tracking making it easier to reach your goals. See it here.
Adjustable ankle weights – great for the whole family, and so versatile for walking, jogging or muscle building. See this black ankle set here.
Resistance bands with handles – This set comes with a door anchor and can get up to 150 lbs making it a full body workout tool. Shop it here.
Thick exercise mat – so great for any exercise, and this black mat is comfortable. Does wear after some time as it is not very firm. Shop it here.
Dumbbell Weight – use for beneficial resistance training to help with everything from building muscle strength and promoting better bone health to burning calories, boosting energy levels, enhancing mood. You can get your own here.
Eating Enough
Eating healthy and at regular intervals is a great way to keep a healthy weight and maintain and a balanced metabolism. The reason it’s better to eat every few hours is because our food consumed is better utilized as energy and nutrients instead of being stored as fat. When we eat bigger meals with many hours in between we tend to have a portion of that meal stored away as fat because your body will think that you won’t be eating for a while and will prepare to slow down the metabolism, in order to store energy. In Summer eating lighter meals more frequently can feel much better and they are quick to prep (salads with chicken on top, crackers and tuna with veggies on the side, smoothies, apple and PB or cheese) are all great ways to get in those light but filling meals. This can help you stay healthy this summer and also minimize bloating – we want to feel your absolute best in that bathing suit! 🙂
Eating Healthy Food
Eating the right foods and cutting out unhealthy foods are also very good ways of maintaining good health and can help you stay healthy this summer. Everyone should be eating at least 5 servings of fruits and vegetables a day. It’s no secret that there are many benefits to eating whole foods such as fruits and vegetables as the body can digest them easier, help flush toxins, packed with water and contain beneficial nutrients. Did you know they help in reducing risks of cancer and heart disease? Fruits and Vegetables contain very important vitamins, minerals, antioxidants, fibres and they are low calories and low fat! Another element to help stay as healthy as possible is to reduce salts and sugars. Now it’s not very realistic to eliminate them both completely, however a reduced portion of both salts and sugars will vastly increase energy, keep your skin clear, aide in fat loss, and can make you feel less bloated. Stay away from highly processed foods and aim to foods with very few ingredients. If you want to know more about healthy foods to eat and how to count your macros check out this post.
Sun Protection
UV rays from the sun are strong and in order to keep yourself looking and feeling great sun protection is a must. Have you ever felt completely exhausted after being out in the full sun? That is from the strong rays which can cause fatigue and sun damage to exposed skin. Wearing forms of cover up: hats, shirts, sunscreen, light weight clothing, and sunglasses can prevent burns and can help you stay healthy this summer. Sometimes you want that nice tan and in moderation it can be safe but remember to not overdue it and to enjoy the sunshine safely.
Essentails for sun protection
Face Sunscreen – This Amazons Choice Neutrogena Suncare ultra Sheer Dry-Touch Sunscreen is Spf 60, Water & Sweat Resistant, won’t clog pores, and helps protect your skin. You can see it here.
Fedora Sun hat – this wide Brim Fedora Beach Sun Hat is UPF50+, making it an excellent choice when shielding yourself from sun rays this Summer! Get yours here.
Wide Brim Sun Hat – This large brim hat woven straw hat is made breathable and comfortable. This is an essential item to protect you from the sun, while adding a stylish flare. See this hat here!
Tommy Hilfiger Baseball Cap – This polished, practical and yet casual appeal makes this tommy cap the ultimate staple. Protecting you from the sun while looking great. Get this highly rated and adjustable fit cap here!
Sarong Bathing Suit Coverups – silky soft fabric provides coverage from the sun, breathes well, is quick drying and stays cool on the skin. Lightweight and easy to carry for beach or vacation adventures. Get yours here today!
Rash Guard Wetsuit Top – A great top to block the suns harsh rays while in the water. Whether you are swimming, ski- dooing, or other water activities you can feel protected in this top. See this rash guard top here.
Active shorts – these shorts are similar to lululemons with half the cost. They are great for any outside everyday activity, gym, class, running and cycling, hiking, HIIT workouts, travel, bike, pilates and even casual wear. Get your own pair here!
Sun umbrella – The Sport-Brella will keep your skin safe and protected from UVA and UVB rays. With side panels for extra protection and wind flaps for ventilation, in addition to the large canopy with windows this is a perfect Summer item for the beach. This amazons choice umbrella is found here.
Sun Protection lip balm – This NIVEA lip balm provides SPF 30 protection and long-lasting 24-hour intensive moisture, while protecting your skin – against UVA and UVB rays to prevent damage. Get this Amazons choice lip balm here.
Sunglasses Women- These vintage design, thick frame and non polarized sunglasses can help protect your eyes from the sun rays. Perfect for driving, beach days, everyday errands, & more! Check out the different colours here.
Sunglasses Men – A lightweight and durable design, these polarized sunglasses with protection coating to block harmful UVA, UVB & UVC Rays make them a staple for sunny days. Eliminates reflected or scattered light & anti-glare to make your eyes more comfortable. See these Amazons Choice glasses here.