Summer is Just Around the Corner!

You can feel summer in the air—the birds are chirping, the flowers are blooming, and each day is a little bit longer than the last. Most of us find ourselves spending more and more time outside as the air begins to warm. Fitness Together® studios are working to help you be ready for anything and everything that summer has to bring!

Here, let’s take a look at some simple strategies you can implement to support a healthy summer, as well as some of the reasons why summer is a fantastic time to take your health to the next level.

Simple Ways to Support Your Health This Summer

Summer is a time to kick back, relax, reconnect with friends and family, and take advantage of all that warmer weather has to offer. Taking a few simple action steps and precautions can help you make the most of June, July, and August.

Enjoy Safe Sun

You read that right—enjoying the sun can be fantastic for your health, as long as you do it safely. From boosting your body’s vitamin D levels and supporting emotional health, spending time in the sunlight can help keep you happy and healthy, as long as you do it right.

Sunscreen doesn’t just help to delay the visible signs of aging on the skin—it’s also key to staying healthy. A 2016 study linked severe sunburns with increased cancer risk, and sunscreen is one of the best options when it comes to keeping your skin safe.

It’s important to use sunscreen correctly in order to reap maximum benefits. Experts recommend that you use at least one ounce of sunscreen (enough to fill a shot glass) to cover your face and body. In addition to using plenty of sunscreen, you’ll also need to make sure you use the right kind. Shoot for SPF 30 or higher—this will block about 97% of the sun’s harmful UBA and UBV rays.

Hesitant to use sunscreen because you want a healthy summer glow? No worries. Spray tans have come a long way in recent years. Reach out to a spray tan salon near you to get a professional, long-lasting glow, no skin damage required.

Work with a Personal Trainer

Whether you’re planning on hitting the beach with your surfboard this summer or you’re ready to hike tough trails, working with a personal trainer can help to ensure that you’re ready for all that summer has to offer. The personal trainers at Fitness Together studios believe in tailoring fitness plans to support your goals. No matter what you’re planning to tackle this summer, customized 1 on 1 workouts will help you meet your goals.

Already enjoying physical activity in your favorite outdoor spaces? That’s fantastic! Talk with your personal trainer about what you’re already doing so they’re able to tailor your sessions to meet your needs and enhance the effects of the hard work you’re already putting into your fitness.

Take Advantage of Seasonal Produce

Seasonal produce isn’t just delicious—it’s also packed with nutrients that can help you feel your best. Choosing seasonal foods whenever possible this summer can be a great way to kick off a year-round habit of sticking to fruits and veggies that are at their peak.

“Overall, incorporating seasonal produce into your diet brings a wealth of benefits for your health, taste buds, the environment, and local communities,” says Top Nutrition Coaching registered dietitian Danielle Smith. “It’s a win-win situation that encourages a well-rounded, sustainable approach to eating.”

Not sure where to start? We’ve got you.

Try these produce options to enjoy the flavors of summer:

• Apples
• Apricots
• Avocados
• Bananas
• Bell Peppers
• Berries
• Cantaloupe
• Carrots
• Corn
• Eggplant
• Green Beans
• Lemons
• Limes
• Mangos
• Peaches
• Tomatoes
• Watermelon
• Zucchini

Incorporating one in-season produce item into your nutrition plan each day can be a fun way to boost your nutrient intake while also enjoying foods that are delicious and satisfying.

Get Social

In today’s increasingly digital world, it’s all too easy to get stuck staring at a screen. Social isolation and loneliness aren’t just uncomfortable—they can also be bad for your health. According to the Centers for Disease Control and Prevention (CDC), people who experience social isolation and loneliness have a higher risk of stroke, heart disease, type 2 diabetes, depression, anxiety, suicidality, self-harm, addiction, dementia, and may experience earlier death than those who have a strong social network.

Summer is a perfect time to expand your social circle! In addition to lowering your chances of developing serious health issues, connecting with others can also promote healthy eating, boost your well-being, lower your risk of certain mental health issues, and improve your quality of life.

Some fun ways to be social with others in the summer include:

• Find a local walking or jogging club. Social media can help you locate groups in your area. Struggling to find a group within close proximity to your home? Start one!
• Get to know your work colleagues. Many offices offer a slower paced environment in the summer. If you can swing it, invite coworkers out for a leisurely lunch from time to time to recharge your social batteries before finishing up the afternoon.
• Learn something new. No matter your age, there’s not much that feels better than mastering a new skill. Signing up for a dance class, a pottery workshop, music lessons, etc. can help you meet others with similar interests while also honing your skills.

Explore the Great Outdoors

This article already touched on the benefits of adding some sunshine to your life, and spending time outdoors is a great way to do just that. Whether you’re enjoying the breeze and the birds while you go for a walk or checking out a new-to-you state park trail, enjoying all that nature has to offer can support your physical and mental health and keep you ready for all that summer has to offer.

Research shows that spending time in green spaces can:

• Lower the risk of depression
• Improve concentration
• Improve attention span
• Boost social connections
• Support healthy sleep

Why Summer Fitness Matters

For many of us, summer offers easygoing, spur-of-the-moment opportunities that help create memories that last a lifetime. At Fitness Together studios, personal trainers are here to help make sure you’re ready for anything. Let’s take a look at how boosting your health can help you have your best summer yet.

Boost Your Energy Levels

It sounds counterintuitive, but hard work in the gym can actually give you more energy—not less. Whether you’re trying to keep up with your kiddos when they ask you to play tag or you’re wanting to show off your skills at the company softball game, boosting your fitness can help to boost your energy levels.

When you exercise, your muscles become stronger and your endurance increases. Working out also helps your body work more efficiently, which can boost your cardiovascular and respiratory health. This means that your lungs and heart are able to function more efficiently, providing you with the energy you need to take on all that summer has to offer.

Improve Your Sleep Quality

Exercise is especially important when it comes to getting the sleep that you need in the summer. According to a 2023 study, exercise boosts your body’s production of melatonin, allowing you to regulate sleep cycles more easily. The study also found that people who exercise were able to fall asleep faster, enjoyed more restful sleep, and were better able to regulate their body temperatures—a key factor in falling and staying asleep.

Enjoy a Clean Bill of Health

While exercise can’t prevent every health problem, it can go a long way in helping you feel your best, preventing disease, and providing relief from chronic conditions. If you’re experiencing a health problem and would like to add exercise to your routine, it’s important that you chat with your doctor to first learn about any limitations you may have on physical activity.

Health benefits of regular physical activity can include:

• Improved brain health
• Reduced risk of depression and anxiety
• Reduced risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome
• Easier recovery from infectious diseases like COVID-19 and the flu
• Lowered risk of certain cancers, including cancers of the lungs, kidneys, breast, bladder, colon, and stomach
• Reduced risk of falls during daily activities
• Increased longevity

Love Every Moment Outdoors

When you work to keep your body and mind ready for anything, you’ll be able to say yes to all the fun that summer throws your way. When you challenge yourself regularly through exercise, it’s likely that a can-do attitude will seep into other areas of your life. The confidence that comes with knowing you can push yourself to the next level can help provide you with the positive self-concept that you need for activities that would have felt too challenging in the past.

When you feel your best during the summer, you might find yourself exploring new activities that you hadn’t considered before. Rock climbing, surfing, open-water swimming, hiking, and playing casual or competitive team sports are all more fun when you believe in the ability of your mind and body.

Boost Your Heat Tolerance (Really!)

Heat tolerance—the body’s ability to withstand and feel comfortable in high temperatures—is somewhat genetic, but your DNA likely only plays a small role in determining how you handle warm summer temperatures. According to Dr. Graham M. Brant-Sazadzki, assistant professor of emergency medicine and wilderness medicine specialist at the University of Utah Hospitals and Clinics, exercise can help your body handle heat efficiently.

According to Dr. Brant-Sazadzki, maintaining a healthy weight can help you stay cool in warm weather, as carrying extra body weight can make it harder for your body to cool efficiently. He also added that working out in the heat (with your doctor’s OK) can help your body adapt to warm temperatures but it’s important to allow your body plenty of time to acclimate.

“The idea is to stress yourself for about 20 minutes at a time, and then give yourself 10 minutes to cool down,” Dr. Brant-Sazadzki said.

Get Ready for Summer at a Fitness Together Studio

At Fitness Together studios, personal trainers are here for you year-round, and they’re excited to help you enjoy all that the summer season has to offer. Studios believe that when you’re healthy and feeling strong, you’re able to enjoy life to the fullest. Personal trainers are excited to get to know you and craft personalized workouts that will help you take your mind and body to the next level.

No matter where you’re starting, and no matter where you want to go, a studio can help you get there. If you’re ready for all that summer has to offer, reach out to your local Fitness Together studio today to set up a time to talk with a personal trainer about how they can help you make sure you’re ready for anything.