Summer Tips for Walking, Workouts and Water
- jdimaggio1214
- 4 days ago
- 3 min read
Consistency is KEY to maintaining fitness goals!!
Keeping your regular fitness routine can be challenging with summer schedules, vacation, travel and weather changes. Enjoy these tips and tricks, and I hope that you are able to continue your progress, while still having a great summer!
Benefits of Walking
Walking helps strengthens your immune system, decreases risk of dementia, improves circulation and strengthens your heart and bones. It improves sleep, energy, mental health and also boosts creativity. Walking aides in weight loss by improving digestion, controlling blood sugars and burning calories. Walking, especially outdoors, reduces stress and improves over mental health and productivity.
DO NOT give up walking in the summer months!! It is so beneficial for so many things!
Tips for Maintaining your Walking Goals
Walk early in the morning or later in the evening when temperatures are cooler
Walk indoors using a treadmill, the mall (Freehold Mall opens early for walkers!), or add extra laps into a Target, Home Depot or Lowes trip
Walk along the boardwalk near the beach or water where there is a breeze and temperatures tend to be lower
Choose shady routes, such as the Manasquan Reservoir or any of the other park trails below. They tend to stay cooler during mid-day and you don't have to worry about the sun!
Tips to Maintain Workouts in the Summer
Take advantage of nearby parks, outdoor spaces, or even your own backyard. These locations offer fresh air, natural scenery, and a change of environment from indoor gym settings.
Choose outdoor activities (hiking, swimming, cycling, surfing, tennis, pickleball) which add the benefit of fresh air, natural light, and connection to nature. All these will help circadian rhythm, cortisol levels, and sleep!
Stay active on vacation and during travel by researching fitness facilities, hotel amenities, exploring outdoor activities specific to your destination or packing light resistance bands and jump ropes. There are tons of body weight exercises (planks, squats, lunges, pushups, bird/dog) that can be done in smaller spaces without equipment.
Virtual classes or YouTube Videos help you keep active without your home gym or routine. I love “Grow with Anna” and you can check out her videos using the link below.
Drink Water!
Water makes up 50-70% of your body weight, and your body depends on it to survive. Every cell, tissue, and organ rely on it to work properly.
Water helps to get rid of waste (perspiration, urination and bowel), maintains body temperature (HELLO HUMIDITY!) and lubricates joints and protects sensitive tissues.
It is recommended to drink about half your body weight in ounces of water. Fruits and vegetables provide about 20% of your daily intake of water. Other beverages such as milk, juices, and tea are composed mostly of water, and also count towards your intake.
When to Increase Your Water Intake
Exercise: Any activity that makes you sweat, will also require you to drink extra water to cover the fluid loss. Try to drink water before, during and after your workout or any outside activities, especially in the heat.
Environment: Hot and humid weather will increase sweat production and will also require additional fluid intake. (Jersey Summer!)
Overall Health: Your body loses fluids when you have a fever, vomit or have diarrhea. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones. Try to make sure to drink more water with any of these conditions.
Pregnancy and Breastfeeding: If you are pregnant or breastfeeding, you will need additional fluid to stay hydrated.
Not sure where to start? Schedule an appointment with me to build a plan that fits you perfectly!