Be dynamic and cool.

An integral component of a healthy lifestyle in every season is regular physical activity. Exercising outdoors with the whole family can be simple in the pleasant summer weather. Just be careful to take certain safety measures to avoid overheating in warm weather.

• Exercise early in the day or late at night when the weather is likely to be cooler. Exercise in shady settings if at all possible. If it’s too hot to be outside, go to the gym, walk laps inside an air-conditioned building, or climb stairs.

Take in a lot of water. 

Avoid delaying till you are thirsty. Drinking water frequently will help your body to sweat and cool off. To help sweat drain and keep you cooler, dress in light, airy, loose-fitting clothing. Wear a light-colored, wide-brimmed hat if at all possible.

Engage the entire family.

Everyone should engage in some form of physical activity. Get pedometers for everyone in the family and hold a fun competition to see who can log the most steps each day. Other ideas include taking kids and elders to the park, turning on music and dancing, or taking the family to the park.

Create an active getaway.

Camping, hiking, canoeing, kayaking, scuba diving, and snorkeling are excellent outdoor activities that can provide plenty of exercises. Consider renting bicycles or going on a walking tour if you’re in a metropolis.

Maintain a nutritious diet.

Lunch outside with friends and family is ideal throughout the summer. Color and flavor are added to picnics and cookouts with colorful salads, melons, and berries. However, you’ll need to take extra care because food can readily degrade in warmer temps.

• Before handling food, wash your hands, utensils, containers, and work surfaces to stop hazardous bacteria from spreading.
• To reduce the growth of bacteria, prepare meals on the day of the picnic rather than ahead of time.
• Before cutting, wash the fruit and vegetables to remove any potential pathogens from the skin or peel.
• Foods containing mayonnaise and other cold foods should be kept in an insulated cooler filled with ice or frozen gel packs.
• The remaining food should be thrown out after two hours, or after one hour if the temperature is over 90°F.

And if you’re grilling outside, remember this advice for doing so safely and healthily:

• Reduce the amount of ground beef, pork, sausage, and hot dogs served in favor of more poultry, fish, and vegetables.
• Foods should be defrosted and marinated in the refrigerator. Raw meat or poultry should not be re-marinated unless it has first been boiled.
• To avoid cross-contamination, bring two sets of plates and utensils: one for handling raw foods and the other for cooking foods.
• Bring a food thermometer to check the doneness of your grilled meal. Chicken breasts should be cooked to 165°F and hamburgers to at least 160°F.
• High-temperature meat cooking produces chemicals that could increase your risk of developing cancer. Cleaning charred residue from your grill before cooking and from your meal before eating will lower the risk. With foil that has been punctured, line the grill. The smoke won’t make it to the meat, but the fat will flow off.

• In the sun, be careful.
• The majority of skin malignancies are brought on by excessive UV (ultraviolet) ray exposure from the sun and artificial sources like tanning salons. When you walk outside, especially during the lengthy, scorching summer days, protect your skin from the sun.
• Wear clothing and a wide-brimmed hat to protect as much skin as you can when you are outside in the sun. Use sunglasses that block at least 99% of UV light to safeguard your eyes.
• Make use of broad-spectrum sunscreen with an SPF of at least 30. More should be applied at least every two hours and after swimming or perspiring.
• Find shade: Reduce your time spent in the sun directly, especially between 10 and 4 o’clock when UV rays are most intense. Avoid sunlamps and tanning beds because they both have the potential to seriously harm your skin over time and even cause skin cancer.

Have a nutritious breakfast.

The first meal of the day, breakfast, is crucial. It’s a good idea to eat something to get yourself started, regardless of how busy you are. You will have more energy in the morning and less temptation to snack if you have a good breakfast. If you frequently rush out of bed, consider making breakfast the night before. You can quickly make healthy meals the night before, such as yogurt and fruit or overnight oats, and then grab them on your way out.

Strawberry and Watermelon Smoothie

Smoothies are enjoyable, satisfying, and very simple to create. Yogurt can be combined with your favorite fruits, vegetables, and nuts to create a truly slurp-worthy treat. This smoothie contains two of our favorite ingredients.

strawberry with watermelon This delicious smoothie, which is topped with nutritious chia seeds, is a great way to beat the morning blahs.

Quinoa Strawberry Pancakes

High-end restaurants all across the world are embracing the wonder of pseudo-versatility grains and experimenting to the hilt with it. You can roast the high-protein item and make pancakes with it. These pancakes are given a delectable finishing touch with a handful of strawberries on top after being covered in milk and orange essence.

Breakfast medley with yogurt, fruit, and oatmeal

This filling breakfast is a great source of protein. This breakfast dish will brighten your day because it is filled with cooling yogurt, fruit, almonds, and the goodness of oats.