Keeping healthy in the summer months can be challenging amid all the social events and spontaneous evenings with friends and family. With a few sustainable habits, you’ll find it easier to track your progress and keep fit.
In this guide, we’ll provide practical strategies to help you stay healthy and active, including making informed food choices and getting sufficient rest.
Create Sustainable Habits Amidst Summer Disruptions
Summer’s relaxed routines and holidays can make it challenging to establish and maintain new habits. To build lasting habits, start with small, specific, and achievable goals, such as limiting takeaway orders to twice a month or spending half an hour exercising daily.
Habit stacking is a helpful technique that involves linking a new habit to something you do regularly to increase its likelihood of sticking. Start by identifying a routine you already follow, such as brushing your teeth, and link it to a new habit, like flossing. By linking established routines, you can utilise your brain’s tendency to follow predictable patterns and reinforce the new habit.
Stay Active Despite the Heat
UK summers are growing increasingly warm, with heatwaves often basking the country in a week of daytime temperatures over 30°C. Staying cool and hydrated can be challenging when exercising in stifling heat and sunshine.
To stay cool when walking, cycling, jogging, walking the dog, or gardening, avoid the midday hours between 11 AM and 3 PM. If you have to go outside during these times, such as for a walk during your lunch break at work, stick to the shade, wear a hat and light, breathable clothes, and apply sunscreen. Stick to cold food and drinks when eating outside, and make sure your home windows have drawn blinds to keep the temperature down.
Make Mindful Food Choices at Social Gatherings
Summer barbeques, garden parties, and after-work events often feature indulgent foods and drinks. You can choose healthier foods and beverages, avoiding high-calorie options, so you can enjoy yourself without feeling hungry.
Prioritise grilled lean proteins, such as chicken and beef, fresh fruits, vegetables, potatoes, and whole grains, like brown rice, quinoa, rye, and barley bread. They’re lower-calorie options that provide the nutrients you need to maintain good health and will keep you feeling full for longer.
Ultra-processed foods, such as crisps, can disrupt your body’s natural hunger regulation systems and lead to overeating. They often contain less protein than whole foods, leading you to eat more to feel satiated while being more energy-dense. Also, try to avoid high-calorie, high-sugar soft drinks, such as colas, and stick to water or diet options instead. If you want help with weight management over the summer, consider seeking professional guidance to support your efforts.
Prioritise Mental Health and Rest
Late-night summer parties and trips abroad with friends can be great fun, but overcommitting can lead to burnout and harm your overall well-being. Remember to set boundaries in your social calendar that work for you, such as keeping one day on the weekends free to spend alone or with your partner.
Aim for eight hours of sleep a night, and try to go to bed and wake up at the same time every day. A consistent sleep schedule will make falling and staying asleep easier, leaving you feeling well-rested when you wake up.