Get Active Outdoors

Summer is a great time to spend more hours outdoors. “When the weather is nice, there are more opportunities for getting outdoors and having fun with your family,” says Dr. Susan Yanovski from the National Institutes of Health (NIH). Whether it’s evening walks, swimming, or playing sports, there are many ways to stay active and enjoy the warm weather.

But remember, staying safe is just as important as having fun. The summer heat can be dangerous, especially for older adults. Watch out for signs of hyperthermia, or overheating, like dizziness, nausea, and muscle cramps. If you or someone else is experiencing these symptoms, get out of the sun, rest, and drink plenty of water.

To avoid heat-related problems:

Don’t exercise during the hottest part of the day.
Drink lots of water to stay hydrated.
Protect Yourself From the Sun

Summer also means stronger sunlight, which can cause skin damage. Dr. Frank Perna from the NIH suggests following the “Slip, Slop, Slap, and Wrap” rule to protect your skin:

Slip on a shirt.
Slop on sunscreen.
Slap on a hat.
Wrap on sunglasses.

These simple steps will help protect you from harmful UV rays, which can lead to sunburn and even skin cancer. When choosing sunscreen, make sure it has a sun protection factor (SPF) of at least 15 and provides broad-spectrum protection to guard against both UVA and UVB rays.

Eat Healthy and Fresh

Summer also brings a variety of fresh fruits and vegetables. “When you’re hot, a salad tastes really good,” says Dr. Yanovski. You can make healthy meals by grilling chicken or fish and adding fresh produce like tomatoes, cucumbers, or berries to your plate.

Picnics and BBQs are popular during summer, but they can sometimes offer foods high in fat and calories, like potato salad or coleslaw. One way to avoid unhealthy options is by bringing your own healthier dish, such as a fruit salad or veggie platter with hummus. This way, you can enjoy the gathering without overeating.

Also, be sure to keep your food cool, especially when outdoors. Food left out in the heat can spoil quickly and cause food poisoning, so keep cold foods cold and hot foods hot.

Enjoy Summer the Healthy Way

With a little planning, you can make the most of your summer by staying active, eating well, and staying safe from the heat and sun. Whether you’re trying a new sport, enjoying a salad, or protecting yourself from sunburn, you’ll be on the path to a fun and healthy season.

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