Engaging in Healthy Summer Activities to Boost Your Well-being

Summer offers a unique chance to improve your health while enjoying the outdoors. The longer days and warmer weather invite us to move more, eat fresh, and connect with nature. Choosing the right activities can enhance your physical fitness, mental clarity, and overall happiness. This post explores practical, enjoyable ways to stay healthy this summer and make the most of the season.

Staying Healthy This Summer: Your Guide to a Safe and Active Season

Summer is a wonderful time to be active, enjoy the outdoors, and spend time with family and friends. But warmer weather also brings health risks. This guide will help you stay safe and healthy all season long.

Morning jog on a shaded forest trail

Move Your Body Outdoors

Physical activity is key to good health, and summer makes it easier to be active outside. Instead of staying indoors, take advantage of the sunshine and fresh air. Here are some ideas:

• Walking or Jogging: Find a local park or trail and set a daily goal. Even 30 minutes of brisk walking can improve heart health and mood.

• Cycling: Riding a bike is low-impact and fun. It works your legs and core while letting you explore new places.

• Swimming: If you have access to a pool, lake, or beach, swimming is a full-body workout that is gentle on joints.

• Outdoor Yoga: Practicing yoga in a quiet park or garden helps with flexibility, strength, and relaxation.

Protect Your Skin From the Sun

Ultraviolet (UV) rays from the sun can damage your skin and increase your risk of skin cancer even on cloudy days. Here's how to protect yourself:

• Apply broad-spectrum sunscreen (SPF 30 or higher) to all exposed skin at least 15 minutes before going outside. Reapply every 2 hours, and after swimming or sweating.

• Wear protective clothing: long-sleeved shirts, long pants, a wide-brimmed hat, and UV-blocking sunglasses.

• Seek shade during peak sun hours, generally 10 AM to 4 PM.

• Never use indoor tanning beds.

• Check your skin regularly for new or changing moles and report any concerns to your doctor.

Beat the Heat: Prevent Heat-Related Illness

Your body can overheat during hot weather, leading to heat exhaustion or even heatstroke a medical emergency. Follow these tips:

• Stay hydrated. Drink water when you feel thirsty. Older adults should drink water frequently, even before feeling thirsty.

• Wear lightweight, loose-fitting, light-colored clothing.

• Limit outdoor activity during the hottest part of the day. If you exercise outdoors, do so in the early morning or evening.

• Stay in air-conditioned spaces when possible. If your home does not have air conditioning, visit a library, mall, or community cooling center.

• Take cool showers or baths to cool down.

• Never leave children or pets in a parked car temperatures inside a car can become deadly within minutes.

• If you are starting a new outdoor exercise routine or traveling to a hotter climate, ease into it gradually over 7 to 14 days to let your body adjust.

Know the warning signs of heat illness:

• Heavy sweating that suddenly stops

• Dizziness, nausea, or headache

• Muscle cramps

• Confusion or altered behavior

• Hot, red, dry skin

If you or someone else shows signs of heatstroke (confusion, loss of consciousness, very high body temperature), call 911 immediately and begin cooling the person with cold water or ice.

Stay Safe and Listen to Your Body

While enjoying summer activities, it’s important to protect yourself from heat and injury:

• Drink plenty of water throughout the day.

• Wear lightweight, breathable clothing and a hat.

• Apply sunscreen regularly, especially if you are outdoors for long periods.

• Take breaks in the shade or indoors when needed.

• Avoid intense exercise during the hottest hours, usually midday.

  
  

Pay attention to signs of heat exhaustion like dizziness, headache, or nausea. Adjust your activities accordingly to stay healthy.

Stay Active Safely

Summer is a great time to build healthy habits. Aim for at least 150 minutes of moderate physical activity per week (such as brisk walking, swimming, or cycling). Here are some tips:

• Exercise during cooler parts of the day early morning or evening.

• Drink water before, during, and after physical activity.

• Wear appropriate footwear and sun protection.

• Start slowly if you haven't been active, and gradually increase intensity.

• Swimming is an excellent low-impact exercise just be sure to follow water safety rules.

Try to vary your activities to keep things interesting and work different muscle groups. Remember to stay hydrated and wear sunscreen to protect your skin.

Protect Yourself From Insect Bites

Mosquitoes and ticks are most active in summer and can spread diseases such as West Nile virus, Lyme disease, and Zika virus. Protect yourself:

• Use an EPA-registered insect repellent. DEET (20 to 35%) and picaridin (20%) are the most effective and well-studied options. Both are safe for adults, children over 2 months, and pregnant individuals.

• Wear long sleeves, long pants, and closed-toe shoes when in wooded or grassy areas.

• Treat clothing with permethrin for added protection.

• Avoid outdoor activity at dawn and dusk, when mosquitoes are most active.

• After spending time outdoors, check your body for ticks. Remove any tick promptly with fine-tipped tweezers by pulling straight out.

• Eliminate standing water around your home (flower pots, gutters, birdbaths) to reduce mosquito breeding.

• Apply sunscreen first, let it dry, then apply insect repellent on top. Do not use combination sunscreen-repellent products.

Water Safety: Prevent Drowning

Drowning is a leading cause of injury-related death, especially in children. Keep these rules in mind:

• Always supervise children closely around water even in shallow pools or bathtubs. Stay within arm's reach of young children.

• Learn to swim. Enroll children in age-appropriate swim lessons.

• Wear a properly fitted life jacket when boating or in open water.

• Swim only in designated areas where lifeguards are present.

• Learn CPR it can save a life in an emergency.

• Install four-sided fencing with self-closing, self-latching gates around home pools.

• Avoid alcohol when swimming or supervising children near water.

Fresh summer salad with vibrant vegetables

Eat Fresh and Seasonal Foods

Summer brings an abundance of fresh fruits and vegetables. Eating seasonally supports your body with vitamins and minerals that help maintain energy and immunity. Consider these tips:

• Farmers’ Markets: Visit local markets to find ripe tomatoes, berries, cucumbers, and leafy greens.

• Simple Salads: Combine fresh produce with nuts, seeds, and a light dressing for quick, nutritious meals.

• Grilled Vegetables: Use the grill to prepare peppers, zucchini, and eggplant, adding flavor without extra fat.

• Hydrating Snacks: Watermelon, cucumbers, and oranges help keep you hydrated and satisfy sweet cravings naturally.

Eat and Drink Safely

Warmer temperatures increase the risk of foodborne illness. Keep food safe at cookouts and picnics:

• Keep cold foods cold (below 40F) and hot foods hot (above 140°F).

• Don't leave perishable food out for more than 1 hour when temperatures are above 90 degrees F (2 hours otherwise).

• Wash hands thoroughly before handling food.

• Use a food thermometer to ensure meats are cooked to safe temperatures.

• Drink plenty of water throughout the day. Limit sugary drinks and alcohol.

• Preparing meals at home using fresh ingredients also encourages mindful eating and portion control.

Summer picnic with fresh fruits on a grassy field

Connect with Nature and Practice Mindfulness

Spending time in nature reduces stress and improves mental health. Summer’s natural beauty invites you to slow down and appreciate your surroundings. Here are ways to connect:

• Nature Walks: Walk slowly through a park or along a beach, noticing sounds, smells, and sights.

• Gardening: Growing your own herbs or vegetables provides light exercise and a sense of accomplishment.

• Outdoor Meditation: Find a quiet spot to sit and focus on your breath or the sounds around you.

• Picnics: Sharing a meal outdoors with family or friends encourages social connection and relaxation.

  
  

These activities help you stay present and reduce anxiety, which supports overall well-being.

Make Healthy Summer Habits Last

The habits you build during summer can set a foundation for year-round well-being. Try to:

• Schedule regular outdoor activities that you enjoy.

• Keep a variety of fresh, seasonal foods in your kitchen.

• Practice mindfulness daily, even if only for a few minutes.

• Share your healthy routines with friends or family for motivation.

  
  

By making these choices part of your lifestyle, you support your body and mind long after summer ends.

Quick Summer Safety Checklist

• Sunscreen SPF 30 applied and reapplied every 2 hours

• Wide-brimmed hat and UV-blocking sunglasses

• Water bottle for hydration

• Insect repellent (DEET or picaridin)

• Lightweight, light-colored clothing

• Outdoor activities planned for cooler hours

• Children supervised near water at all times

• Food stored at safe temperatures

Enjoy your summer and stay safe!

A few caveats: the food safety section draws on general public health guidance rather than specific clinical trials. The handout is written for a general adult audience; specific populations (e.g., pediatric, elderly, immune compromised, outdoor workers) may benefit from tailored materials.

Talk to Your Doctor

Some medications can make you more sensitive to heat or sun. If you take any prescription medications, ask your doctor or pharmacist whether you need to take extra precautions this summer. People with chronic conditions such as heart disease, diabetes, or kidney disease may be at higher risk for heat-related illness and should discuss a summer safety plan with their healthcare provider.