Summer is the perfect time to take care of your mental and physical health! Take advantage of these months when your workload is lessened and the days are longer. Here are some habits to get into and tips to help you have a fun and active summer.

1.Walks and Hikes

If you're looking for a good way to stay active and an excuse to get outside this summer, going for a walk is the perfect activity! You can go for a nice sunset walk on the beach or for a hike on a scenic trail. This way, you'll connect with nature while getting in some exercise.

You can even go with friends! Those long parked car talks are fun, but let's make them a bit more summery and physical. You get your deep conversations while also getting some cardio in. Plus, walking has been proven to improve your mood and enhance both cardiovascular and mental health.

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2. Stay Hydrated

As the weather heats up during these summer months, staying hydrated is of the utmost importance. Drinking water will not only help prevent dehydration, it's great for your skin! It helps balance the oils in your face, improves your circulation, and reduces puffiness.

It also helps boost your metabolism and will make exercising and staying active more efficient. Drink lots of fluids like water, sports drinks, juice, and smoothies to prevent dehydration in the summer heat!

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3. Smoothies

Speaking of smoothies, nothing beats a refreshing smoothie on a hot summer day! Not only do they taste great, but they're also an amazing way to get essential nutrients. You can add fruits such as berries, which are loaded with antioxidants and are high in fiber.

You can even add proteins such as Greek yogurt, protein powder, or nuts and seeds to help you meet your daily protein intake goals. Adding seeds like chia, flax, and hemp can also improve brain function and boost your immune system.

On top of that, smoothies are a great way to get your leafy greens in. Spinach and kale are high in antioxidants that have been found to protect against sun damage, wrinkling, and even skin cancer, so they're a great addition to your smoothie after a long day in the sun!

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4. Meal Consistency

Most of our days are less structured now that school is out, but it's important to still be eating enough balanced meals. They may be overwhelming to prepare, so my suggestion to keep them simple but not boring is breaking them into three categories: a protein, a vegetable, and a carb.

Prepare a protein such as beef, chicken, turkey, fish, yogurt, tofu, etc. You can prepare this in several different ways so it doesn't get boring. Pair it with a vegetable such as broccoli, green beans, carrots, asparagus, mushrooms, eggplant, spinach, artichoke, or corn.

Be sure to find a good recipe on how to season or cook the vegetables to make them taste good. And add a carb like potatoes, bread, white or brown rice, noodles, quinoa, lentils, or even a banana. Now you've got yourself an easy and healthy meal!

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5. Sleep Schedule

Just like meals, our sleep schedule can also be thrown off now that our days are less structured. I know it may be tempting to stay up late just because you don't have to get up early anymore, but maintaining a consistent sleep schedule is important for your overall health and well-being.

Our body's biological clock, or Circadian Rhythm, relies on regular sleep patterns to function properly. Interrupting these cycles can lead to problems, including exhaustion, lack of concentration, and other health conditions in the future.

By having a consistent wake-up and bedtime, you are helping your body follow its natural processes and ensuring that you get quality rest. Having a good nighttime wind-down routine is a good way to maintain this schedule.

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6. Exercise

Now that we have much more time on our hands, exercising is a fun and healthy activity to keep busy and stay fit. Working out regularly has several physical and mental health benefits, like helping you feel energized and reducing your stress levels.

The gym is also a great social environment! It's a good way to keep in touch with and see friends while school is out. Some gyms even offer free memberships to high school students during the summer, making it a more accessible option.

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7. Sun Protection

Spending time outside is important, but protecting your skin from the sun's UV rays is, too. Wearing SPF daily is recommended, but especially on the days you spend outside in the sun. The sun's UV rays can cause sunburn, skin cancer, and premature aging if you're not protected. Apply sunscreen or sunblock with an SPF of 30 or higher to skin exposed to the sun.

You might be thinking, "I can't wear sunscreen, I wanna tan!" Well, that's the difference between sunscreen and sunblock. Sunscreen absorbs the UV rays before they hit your skin, while sunblock prevents them from reaching you. If you want to tan, wear sunscreen because it will protect your skin but won't prevent it from getting a tan.

After spending a day in the sun, be sure to moisturize, preferably with products that contain aloe vera, and drink lots of water!

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8. Hang Up and Hang Out

I know how tempting it can be to spend your free time lying in bed on your phone, but don't waste your summer mindlessly scrolling! Create memories by participating in real-life activities. Spend quality time with friends and family, find a new hobby, volunteer, or even get a summer job. Immersing yourself in the world around you will provide you with a sense of fulfillment and promote personal growth.

Try out these habits and tips, and have a lively, healthful summer!

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