The Ultimate Wellbeing Guide to Staying Healthy and Active During the Summer

We all know that the British weather can be a little bit – well – unreliable, with weeks of uninterrupted sunshine usually reserved for those heading overseas! However, whatever the forecast, there are still lots of ways that you can stay healthy and active during the summer months, whether you’re staying at home or jetting off to sunnier climes.

Even when the sun isn't shining, there are still lots of opportunities to be active, and we can still look forward to a much brighter, fresher diet during the summer months. In this article, we take a look at the ways in which you can prioritise your health during one of the most popular seasons with our guide to nutritious summer food, fantastic outdoor exercise, and lots of other essential summer health tips.

How do I stay active when the temperature is rising?

We know that heatwaves in the UK tend to be rare and short lived, but even without them, the summer can still be warm for many of us. Whilst the sunshine might inspire some of us to get out and about and enjoy the great outdoors, others can feel that it is a little too hot for any intensive exercise. So, what are the best ways to keep moving during the warmer months?

Staying active doesn't mean that you need to suddenly start up an unmanageable exercise routine. The government recommends at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.[i]

If it looks like it’s going to be a hot one, try exercising first thing in the morning or later on, when the sun is going down, as these are the cooler times of day, when it can be a little bit more comfortable.

If you find that it's getting a little hot, then why not combine your exercise with a way of cooling down? Swimming is a fantastic low impact exercise which can also help to cool you off. Whether you are jumping in the pool on holiday or taking a trip to the local beach, a quick dip can be a refreshing way to get you moving[ii].

Summer is also a great time to try a new sport and activities such as cricket, tennis (who isn’t inspired by Wimbledon to pick up a racket?) and golf can be a fantastic way to get you active and still have a little bit of fun in the process. If you have a dog, then you know the importance of giving them plenty of physical activity. They will also be feeling the heat during the summer, so a great way to get outdoors is to take them on short, gentle walks when it’s cooler outside with plenty of water to prevent dehydration, which will benefit both of your wellbeing.

What are the best summer foods for my health?

When we think about our diets during the summer, it can be a little bit too easy to picture ice creams and pina coladas. Whilst these are great fun (and let’s face, absolutely delicious) there are also some fantastic opportunities to pack your diet with healthy and nutritious food.

The summer is the best time to enjoy a wonderful array of fruit. Apricots are rich in carotenoids and potassium, while blackberries can be fantastic for gut health and our immune system. Gooseberries are high in fibre and antioxidants and nectarines are not only packed with vitamins and minerals, but they are also great for staying hydrated. Raspberries make for a great low-calorie snack, and strawberries/watermelon can support a healthy brain and fuel good bacteria in the gut[iii]. Pick your own berries and you’re exercising at the same time too!

It is also well known that eating food which is seasonal can be an effective way to get nutrients into your body. As these foods are harvested at their peak ripeness, they are packed with vitamins, minerals, antioxidants, electrolytes and fibres. The fact that they have been left to ripen naturally under the sun, means that they have developed a higher nutrient content, so they are great for our summer health[iv].

Additional support in helping to maintain a healthy diet can also come from supplements. Good gut health for example can come through your diet, with a balance of prebiotic and probiotics foods, as well taking a probiotic supplement. Probiotic bacteria can be instrumental in supporting a healthy immune system as well as giving our metabolism and digestion a helping hand[v].

Mental health tips for the summer

It is important to recognise that mental health is just as important as physical health, so it’s worth taking care of this during the summer too. There are many benefits to be had for our mental and physical health simply from spending time outdoors, whether it comes from connecting with nature or getting that all-important dose of vitamin D from the sun[vi], however it is important to wear sunscreen to prevent sunburn. It is therefore important to take as many opportunities as we can to get outside. Whether it is sitting in the garden, going for a walk or just eating supper outside, simply getting some fresh air can really give your mental health a much needed boost.

Most people are probably thinking about some sort of time away from work during the summer. Whether it is a staycation or jetting off a little further afield, a holiday can play a big part in your mental wellbeing. Holidays have been found to reduce stress levels and decrease your blood pressure. You might even find that your sleep quality is improved, and your emotional health can take a boost too. This can all combine to improve your productivity once you get back home and make you feel a little bit more satisfied with life.[vii]

Summer can be a great time to have fun and get away from it all, but it can mean that our routines can change. This can sometimes be a challenge for our mental health and so it is important to try and create a new routine to see you through the summer. This can ensure that you are not sleeping too long or staying up too late at night and can help to make sure that you are still getting dressed and starting the day properly[viii].

Summer essentials for your health

There are a lot of other ways in which you can stay healthy during the summer. One of the most important things to remember is to hydrate yourself throughout the day. We can all be guilty of forgetting to drink enough water, so try drinking a full glass as soon as you wake up in the morning. Don't be afraid to get a little creative with your water by adding something like soft fruit, lemon and mint to give it some additional flavour. Hydration is particularly important, for the very young and the very elderly, especially if temperatures are set to be extremely high or if you are planning any kind of strenuous physical activity[ix].

Even if it feels as though the sun is perpetually hiding behind clouds, it is still important to make sure that your skin is fully protected during the summer. Sunburn and sun damage is not only uncomfortable, but it can lead to serious health conditions such as skin cancer, so it is vital to take precautions. Make sure that you spend time in the shade when the sun is at its strongest, and that you cover up with suitable clothing and sunglasses wherever you can.

Sunscreen is also essential throughout the summer. Check that any sunscreen you buy has a sun protection factor (SPF) of at least 30 in order to protect you against UVB rays as well as a four-star UVA protection label[x].

We hope that these summer wellbeing tips can help you to enjoy this summer, whether the sun chooses to make an appearance or not! It can be a great time to concentrate on your mental wellbeing and physical health through some delicious foods, fun exercise and some much-needed relaxation.