1. Sign up for a 5K
Summer time
in Iowa is prime 5K season. Despite what many think, there is a place for
everyone on race day! You don’t have to be an avid runner to reap the many
benefits of a 5K event. On race day, you’ll come to find out that some
participants opt to run the race competitively, some decide to walk the track
with their families, and some just choose to dress silly and enjoy a jog with
friends. Wherever you fall on the spectrum—there is a 5K out there for you!
BONUS—5Ks often are put on as charity functions, so not only are you helping
yourself and improving your fitness, but you are also contributing to a great
cause and making a difference! Not to mention you get to enjoy the summer
sunshine and quality time with your family and friends.
2. Carry a water bottle
Sometimes we get so caught up in the summer’s events—baseball games, work, pool days, vacations— we forget to do one of the most important things: HYDRATE! We all have heard this advice so many times that it sounds like a broken record. Even so, millions of us don’t pay enough attention to our water intake. Signature summer beverages like soda and lemonade are an enjoyable treat every once in a while, but they really don’t compare to the health benefits of water. A little water can go a long way in the summer Iowa weather. By making a point to carry a water bottle with you at all times, you’ll have access to healthy hydration all day. You’ll find yourself feeling healthier and having more energy to tackle your fun filled summer day!
3. Substitute foods
Summer is also the time for cookouts, barbeques, and picnics on the
lawn. Unhealthy choices can start to add up without us even realizing. As it
turns out, there is a solution to ensure you and your family can stay healthier
and still enjoy great food—ingredient substitutions. Finding a healthier
substitution for your favorite ingredients is easy thanks to the help of the
Mayo Clinic. They have created a chart you can easily reference as a guide when
trying to make the healthier choice and still maintain the great tastes of
foods! Many of the substitutes are quick and cheap. Print it out and stick it
on your fridge for easy access. Here is the link http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/healthy-recipes/art-20047195
4. Take time for “you time”
Studies
show that taking quiet time for yourself to meditate and reflect on your
thoughts at least once a day can do wonders for your health and wellbeing. So
much of our lives are consumed by constant busyness and the “go go go”
lifestyle; this can have lasting effects on our health. Not to mention,
constant activity can be physically and mentally draining. This summer make it
a priority to put down the phone, close the computer, shut the door, and have
quiet meditation time every day. Shutting off your mind and focusing on your
breathing for a few minutes will do wonders for your mental and physical
health—you’ll feel refreshed, relaxed, and rejuvenated.
5. Bike and walk when possible
Iowa winters can be “brrrrrrrr”utal being cooped up inside all day
wondering when the summer sun will finally make its way out to free you from
the subzero temperatures. Lucky for us, summer is finally here, and the warmth
and sunshine came along with it—perfect weather to get out and get active! Take
advantage of it by opting for your bike or your own two feet when heading place
to place during the busy summer months. This fitness tip is perfect for
those days when there just isn’t time to make the special trip to the gym or
suit up for a run. Your trip is too long to walk or bike? No worries, there are
still ways to increase activity when you have to drive. When you reach your
location, park as far away from the door as possible—every step counts! Get out and enjoy the sun while you can. Hate to be
the one to say it, but winter will come sooner than you think.
By Courtney Petersen
GRMC Summer Intern
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