Healthy Summer: Keep Moving!

Are you a summer break martyr, one of those folks who wishes for and talks about taking a vacation but never seems to do it? In the past, I have said, "We have to try so-and-so this year," and then before I knew it, it was Labor Day and the opportunity was lost. Now I know better. I research new adventures and put them on my calendar, invite friends and family, and just take off to enjoy what nature and my locale have to offer in the summer.

In fact, getting a break from routine is not a luxury; it's a wellness must. Here are a few simple ways to take advantage of your sense of adventure and gain some mind-healing leisure, all while taking good care of your physical self.

1. Start small: Get off the couch.
   Make this season your time to kick sedentary habits. Most summer TV is just reruns anyway, and the computer can wait. Getting away from the usual grind includes taking a break from the kind of slow or still down-time that leaves you feeling lazy but not truly refreshed.
   
   It doesn't matter if you have no grand plans for a European tour or exotic destination. If you have the right attitude and a spirit of adventure, you'll find lots of ways to explore new and different activities without even leaving your town. Go to a local landmark or event. Join friends for a dance or art class. Partner with a neighbor and step out for an after-dinner stroll each night. Whatever you choose, make it your goal to regularly incorporate getting out and doing something other than sitting. After just a weekend of exploration, you might feel as relaxed as if you really did take a vacation!


2. Summer exercise: Free and awesome!
   Maybe you've already kicked the couch potato habit and are a regular at the gym. No doubt, the gym can be a valuable resource during the chillier months, but in the summer, why not think about taking your cardio outside? At home in the city, I walk everywhere when I can. Every weekend, though, I make the conscious choice to get out and enjoy nature. Think of it as a free, outdoor gym that keeps you fit while filling your spirit with the kinds of sights, scents, sounds, and surprises no indoor gym can offer. Try it! You may find that, like me, you envy people who have this warm, walkable climate all year around.


3. How about a park or recreation area?
   Most areas have some form of public recreation area available. They are fabulous free resources for playing a sport, biking, hiking, swimming, and just walking. Take some time to find out what parks or other facilities your area offers, and make it your business to try them out.
   
   Living in an urban area is no excuse not to enjoy the great outdoors. I enjoy a simple "sport" in people-watching in New York's Central Park! Just remember to come prepared with good snacks. Park vendors tend to sell greasy, sugary food and drinks that will just dehydrate you faster and ultimately zap your energy. Personally, water is just about the only item I buy from vendors. I'm never hungry because I rely on nuts and other nonperishable items. Or I'll come with a quick, healthy meal that I've bought or made and enjoy it early in my outing before it spoils in the heat.


4. Are you near a lake or beach?
   If so, you are truly fortunate. The rest of us will have to drive or fly to see what you have right next door. Soak in a cool breeze off the water while you take full advantage of all kinds of fun physical activities: Kayaking, diving, canoeing, rowing, surfing, and swimming are just the beginning. Just taking your running shoes onto wet sand instead of a treadmill can be a welcome change from the ordinary physical challenge.
   
   And don't forget, spectacular water views, sounds, and scents are great for creative mental exercise also. A visit to the water can be great inspiration for photography, drawing or painting, writing, and music. Worthwhile pursuits...a creative mind and a healthy body go together!
   
   Whatever activities you choose, make sure you bring sunscreen, lots of water, and maybe even a beach umbrella for some shade.


5. Enjoy other people's vacations.
   I admit it--I can get in a rut. Sometimes interesting places are right under my nose, but I leave them uninvestigated. This is one reason I am grateful when I have visitors. They take ME to the sites I might not experience during my usual routine. When I have visitors in town, I always learn something about history, art, or nature that I'd never known before. Zoos, aquariums, museums, art galleries, window shopping in a new area, and professional sightseeing tours are all great ways to see new sites, keep active, and expand your own horizons in your home town or in a nearby city.
   
   While you're out being a tourist, watch out for cafeteria food. Stick to simple salads and fruit. Or make time in your schedule to stop in a real restaurant for healthy alternatives to the salty, overly processed food that's so common in tourist attractions.


6. Keep your nutrition active, too.
   I said it before, but it's so important. Be prepared to have the right fuel on hand while you're out for summer adventures. Bring water and quick snacks such as nuts or fruit or a simple meal like a sandwich or wrap. (I'm thrilled that berries are in season, so I always opt for those.)
   
   If you opt to buy food instead, keep a few guidelines in mind. Look for selections that have plenty of fresh produce and protein, and avoid dishes that are sugary or topped with creamy sauces and dressings. Also skip the exotic-sounding iced coffee drinks, which are often packed with sugar, fat, caffeine, and far more calories than they're worth.

Lacking a big vacation budget or plentiful time off from work? Doesn't matter. Keep it simple and use your weekends well. At home or away, the point of a break is to try something new. Pledge now to take some excursions before the last days of summer fade away. The bottom line: "You snooze, you lose." Stop procrastinating. The time for planning great summer activities is now!