Personal Story

Summer! Who doesn’t love the fun of summer? It is a great time of freedom for children and their families. It’s a great time to decompress and enjoy being together without the busyness of the usual school routine. As a child, I remember taking a blanket outside under the large cottonwood tree in our backyard, spreading it out, and laying there alternately watching the cotton fluff float in the warm breeze and then reading the next riveting chapter of my fictional book. What a happy memory!

Healthy Habits for Summer

Families have a multitude of options when it comes to enjoying summer. It is a good idea to think ahead to choose activities and prepare for possible hazards one could face when spending time outside.

Go outside! For our family, this is a “no brainer.” Go outdoors in the mornings or later in the evenings when it is cooler. Aim for at least ten minutes a day. There are so many outdoor activities: walks, hikes, bicycling, disc golf, swimming, boating, lake fishing, visiting a zoo, going to an outdoor or indoor recreation center, exploring a park, taking a stroll around a nature preserve, etc.

Do indoor activities: Visit a library, a museum, an art show, or a science center. Cook together. Play instruments and sing together. Create crafts and do are together. Play board games.

 Play- This is a good time to spend time with your children and get extra fit in the process. Look up ideas online for fun outdoor games that don’t cost anything. When it gets too hot for outside play, set up a living room tent and play cards or read stories.

Drink water- Hydrate with water and electrolytes. Drink plenty of water throughout the day to regulate a healthy body temperature. Having a big water bottle that you can carry around will help.

Healthy eating habits continue in the summer. Eat produce that is in season. Some good choices to help you hydrate in the summer heat: watermelon, cantaloupe, honeydew melon, peaches, nectarines, mangos, grapes, berries, cherries, leafy salad greens, tomatoes, cucumbers, green beans, zucchini, and squash. Prepare the fridge and pantry with healthy snacks like cheese, veggies, fruits, nuts, and popcorn. Choose lighter, more digestible meals, like tuna salad, taco salad, wraps.

Relax- take some personal time, a vacation, a staycation. Schedule it! Make yourself a daily self-care checklist, too. Taking care of yourself can be tricky when the children are out of school.

Stay cool! Find some shade.

Sun protection- The sun’s harmful rays are strongest between 10 am and 2 pm, so wear protective, light-colored, breathable clothing; wide brimmed hats; and healthy sunscreen when out in the sun during those hours. Sunglasses are another good thing to remember to protect your eyes from the sun.

Note: Sunscreen is not for babies under six months (keep them out of direct sunlight with lightweight clothing and umbrellas for shade)

Protect from bugs and insects- ticks. Wear long-sleeved shirts and long pants when walking or hiking outside. Wear insect repellent, healthy versions when possible. Check for ticks when you come inside, both on your human body and your pet’s body.

Heat- beware of hot cars! Never leave children in the car, even for a minute. It could be deadly.

Playground, water, fire, and bicycle safety. Teach your children how to be safe in these situations. There are many online resources available to help you.

Action

Plan a weekly summer activity that you and your family can enjoy. Sometimes include your extended family in the fun. Create beautiful memories you will cherish forever.

May God bless you on your wellness journey!

Joni

P.S. What experience do you have with this?