Staying Active in the Spring and Summer

May 2021

Karen Ensle Ed.D., RD, FADA, CFCS
Family & Community Health Sciences Educator
Rutgers Cooperative Extension of Union County

Here comes Summer! The long awaited warmer temperatures are on their way! The winter season is a challenging time to stay active, with colder temperatures, slippery conditions, and a lack of daylight hours. Staying physically active is one of the best ways to improve your mental and physical health and keep yourself on track to reach your fitness goals. Physical activity can help you sleep better and reduce anxiety. Regular physical activity also helps you to improve your balance, lower your risk of type 2 diabetes and many kinds of cancer. Keeping active helps to strengthen bones and muscles, lower blood pressure, maintain or lose weight, and keep your mind sharp as you get older. Emerging research also suggests physical activity may help boost your immune function.

According to CDC, experts recommend adults get at least 150 minutes a week of moderate intensity physical activity. Many activities count, such as walking, running, or wheelchair rolling. You can break that up into smaller chunks of time or spread your activity out during the week. Try 30 minutes a day, 5 days a week. It all counts. Get started today these tips to stay active as the days get warmer:

Take walks in the woods and enjoy nature. Weather permitting, schedule time during the day to enjoy the outdoors. Take a stroll around a safe neighborhood or park.
Watch the weather reports and plan ahead. Weather forecasts give several days’ notice to prepare your week. Be sure to dress for the temperature and weather conditions.
Dress in layers in comfortable clothing and sneakers or a good walking shoes. Several layers of clothing that can be removed easily as you become warmer. Layers will help you guard against overheating, sweating, and eventually becoming colder.
Workout online to keep your body core in tip top shape. Consider tuning into a TV, online, live Zoom, or Instagram workout class. Find free or low-cost exercise videos online to help you do aerobics, dance, stretch, and build strength.
Do some chores around the house. Look for ways to build your fitness profile by being active indoors. Housework such as vacuuming, sweeping, and cleaning all count towards your physical activity goals. And you’ll knock out some items on your to-do list while gaining health benefits. Walking or running up and down stairs in your home can be a great workout, too.
Volunteer in your neighborhood or community while maintaining social distance. Helping others while helping yourself stay fit is good for your physical, social and mental health. Look for volunteer opportunities that involve physical activity such as walking dogs for elderly neighbors or shoveling snow. When volunteering, remember to follow social distancing recommendations to keep yourself and others safe.

Source: cdc.gov/obesity/data/obesity-and-covid-19.html#steps