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7 Unique, Easy Ways to Get More From Your Health Routine this Summer

Posted May 23, 2024 by H. Kelley Riley, M.D., MBA, Chief Medical Officer


Collage of people riding bikes and at a farmers market

Who said resolutions have to fail? With flowers in full bloom, sunnier days and warmer temps, summer is a great season to refocus, refresh and renew your health goals for a healthier, happier you. 

Life can feel a little easier in the summer. Research shows bright sunshine can lighten your mood and longer days with more time outside can reduce stress. You feel energized to eat better, be more active and focus on your well-being. 

So, to help you feel your best this season, SummaCare has seven unique, easy ways to get a little more out of your health routine. By incorporating these healthy habits, you might just transform these seasonal habits into everyday practices by the first frost! 

Shop your local farmer’s market. 

A diet full of fresh fruits and vegetables is essential to reduce your risk of heart disease, obesity, type 2 diabetes and other chronic conditions. In fact, the USDA’s MyPlate recommends you fill half your plate with a rainbow of fruits and veggies to get a variety of required vitamins, minerals and fiber. 

So, what better way to stock your fridge and pantry with fresh produce than from your local farmer’s market? Farmer’s markets offer a good variety of seasonal produce that’s typically fresher — and, therefore, more nutrient rich — than what you’ll find at your local grocer. Not to mention, shopping at your local farmer’s market helps you better connect and support your community. 

Plan a healthier cookout.

Switch up this year’s classic American BBQ with healthier options. Choose leaner proteins like salmon, turkey burgers, chicken kabobs or shrimp skewers. Swap out potato chips for grilled corn on the cob, veggie kabobs or homemade sweet potato, zucchini or asparagus fries. Fruit salads or a colorful bean salad are healthy, flavorful options, too. 

For a flavor boost, use homemade marinades or dry rubs, finish your dish with fresh lime or lemon juice, or add fresh herbs. Grilling doesn’t have to be unhealthy to taste good. 

Flavor your water. 

Water is essential for healthy bodies. That’s why the best drink to rehydrate your body, especially on hot and humid days, is water. Proper hydration enables our bodies to regulate body temperature, keep joints lubricated, nourish skin, prevent infection and keep our muscles and organ systems functioning properly. 

But, sometimes plain water can get a little boring. To boost the flavor, add berries, melon or citrus fruits, like lemons, limes or oranges. Cucumbers or mint are also tasty options. 

Try a new activity. 

With longer sunny days, summer is a great time to get outdoors and try a new activity or sport. Learning something new not only keeps your brain sharp and helps ward off dementia, but it also has been shown to boost mood, reduce stress and build confidence. So, why not reap the benefits and try something new this summer?

Pickleball has exploded in popularity in recent years, and it’s great for all ages. Join a local pickleball, golf or tennis league. Try water aerobics at your local rec center, bike on nature trails or start your own walking club. Whatever you choose, it’ll make exercising more fun, and you might just gain a new friend in the process. 

Bike instead of drive.

Whether you need to pick up a few groceries, head to work or want to visit a friend, biking is a refreshing and healthier way to get there — both for you and the environment. You’ll burn more calories, while reaping the mental health benefits of the great outdoors. 

Just be sure to wear protective gear such as a helmet and signal lights to stay safe on the road. 

Snack on homemade popsicles. 

When you get that craving for something sweet and chilly to cool off in the hot sun, turn to homemade popsicles. It will satisfy your craving and rehydrate you, too.

Puree bananas — and add cocoa powder or berries — to make a delicious nondairy ice cream bar. You also could try making your own smoothie pops. Fill popsicle molds with your favorite smoothie, or try layering them with Greek yogurt and fruit. Do it the night before, and they’ll be ready to enjoy after your morning hike. 

Take a tech break and head outside. 

There’s no better time than summer to take advantage of the great outdoors. Research shows natural light and connecting with nature decreases blood pressure and reduces anxiety while boosting your mood, focus and performance. Plus, natural light helps regulate your body’s internal clock to improve sleep.
So, schedule daily breaks to put down your devices and head outside. Picnic outside, read a good book under a tree or take up gardening. You can use the weekends to visit nature parks, take a dip in the pool or explore natural trails or woods in your community. 

You’ll even get a chance to soak up some natural vitamin D!

No matter where your summer plans take you, incorporating these healthy habits now — that you can take with you all year long — will help you feel your best.
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