10 SUMMER WELLNESS IDEAS: TIPS FOR A HAPPY & HEALTHY SUMMER

1. Have Fun (or Just Relax) in the Sun

Go outside as much as possible, even if it's just to unwind on a chaise lounger or hammock. Look for opportunities to work outside if at all possible. You may use your laptop at a patio table, for instance, if your place of employment provides an outdoor break space.

According to the University of California at Davis, there are several health advantages of just being outside, such as:

• enhanced mental well-being
• Improved focus and concentration
• a calmer head
• Reduce blood pressure, heart rate, and cortisol levels
• lessened stress in the muscles
• increased amounts of vitamin D
  
  
  

2. … But Don’t Forget your Sunscreen

Even on cloudy days in the summer, you should always wear sunscreen since UV rays can still get through. According to Stanford Medicine, UVB rays, which can result in sunburns and even skin cancer, are 400 times stronger in the summer. 

Summertime self-care is important, so use sunscreen according to the CDC's recommendations to protect yourself: 

Use a broad-spectrum sunscreen with at least 15 SPF that blocks UVA and UVB rays.
Use sunscreen again every two hours.
Additionally, reapply sunscreen after swimming or perspiring.

3. Stay Hydrated

According to Johns Hopkins Medicine, you can lose up to two quarts of water every hour of activity in the summer, and up to three quarts when engaging in strenuous sports like jogging and trekking. remaining hydrated is therefore essential to remaining healthy. Furthermore, severe dehydration can occur if you lose even 10% of your body's water content (The Atlantic).

In addition to helping with digestion and delivering nutrients and oxygen to cells, enough hydration also normalizes blood pressure and controls body temperature, according to Harvard Health.

In order to stay hydrated on hot summer days, remember these tips:

According to the University of Wisconsin, women should drink nine cups and males should drink thirteen.
According to the CDC, you should have one cup (8 oz.) of water during periods of high heat.

4. Adopt a Daily Stretching Routine

Numerous advantages of regular stretching include increased flexibility, enhanced balance, and reduced risk of injury (Harvard Health). Regular stretching has even been linked to a decreased risk of passing away, according to studies.

This summer, start a daily stretching exercise to reap these health benefits. To help you get the most out of your stretching exercise, consider the following useful resources:

An Introduction to Stretching (National Academy of Sports Medicine)
An Introduction to Flexibility and Stretching (University of Michigan)
Berkeley, CA: University of California Press; Mindful Stretching Guide

5. Go for Daily Walks

One of the best summertime wellness recommendations we can give is to go for a walk. The National Heart Association states that walking briskly for at least 150 minutes a week improves your mood and cognitive function. You can also:

Lower your chances of cancer and heart disease
Boost vitality and bone density Enhance mental and emotional well-being
Stop gaining weight; raise cholesterol and blood pressure;

Walking has been shown to improve memory and lower the risk of depression, which is significant as 10% of persons with seasonal affective disorder (SAD) experience their symptoms in the summer.. 

6. Fire Up Healthy Grilling Recipes

BBQs in the summer are a favorite pastime. But eating fatty meats and sweet sauces can be bad for your health. This summer, when you choose healthy grilling recipes, you may enjoy cookouts with a wellness twist. The following dishes can assist you in organizing a healthful cookout:

• Recipes for Healthy Grilling (Eating Well)
• Snacky Grilled Dinners (Homestyle)
• Recipes for Healthy Cooking (Clean Eating Magazine)
  
  
  

7. Do a Digital Detox

While spending the entire winter indoors makes it difficult to avoid screen time, the summer is the ideal season for a digital detox.Advantages consist of:

increased concentration and output
Decreased fear
improved slumber

Additionally, a digital detox gives you more time to engage in your preferred non-screen hobbies and socialize with friends and family.

If you're unable or unable to put down your phone, you can combine the concepts of "digital" and "detox" with activities that are good for you. Some suggestions are to take audio classes for outdoor fitness and to listen to audiobooks while taking your regular walks.

8. Bike to Work

Studies have demonstrated that riding a bike to work has major summertime mental health benefits in addition to the evident physical ones (Forbes). These benefits include:

Increased vitality
Decreased anxiety
Innovation and productivity increases

Bicyclists also tend to be happier in their jobs and save money—they save around $2,500 a year by not driving, and, surprisingly, they make an average of $15,000 more than their peers—according to Forbes.

If bicycling to work isn't practical, consider biking to other weekly destinations like the post office, grocery store, bank, and neighborhood pool.

Find local bike trails by using these resources:

• TrailForks
• MTB Project
• TrailLink
• AllTrails

9. Try a New Sport or Activity

Summer is the perfect season to try a new sport or activity, which can boost personal wellness via physical, mental, and social benefits. Ideas include:

• Swimming laps or just going to the pool with your kids
• Hiking
• Pickleball
• Disc golf
• Kayaking
• Outdoor yoga

Read Summer Books

Studies using functional magnetic resonance imaging (fMRI) have demonstrated that reading improves memory and cognitive performance by stimulating neural pathways in the brain (Nuvance Health). Additionally, reading can lower blood pressure, lessen stress, and enhance sleep quality. Reading has even been connected to longer life.

Reading is undoubtedly a great way to stay healthy during the summer, since it's a great way to catch up on the newest best-sellers or self-help books – regardless of whether you prefer printed books, e-readers, or audiobooks.

• Bring books to the beach, pool, patio, or porch.
• Participate in an adult summer library book club.
• At work, start (or join) a book club.