Advertisement The weather is nice, there’s more to do outside, and many fruits and vegetables are in season.
“There are so many options for physical activity that we have to make sure we get out and enjoy the weather,” said Kristen Brink, Gundersen Lutheran Sports Medicine physical therapist and athletic trainer.
Walking, biking, hiking and inline skating are good fitness activities for the summer, Brink said.
“One thing people forget is it doesn’t have to be a long activity they do,” she said. “A 15-minute walk can be refreshing and energize you again. It’s good for overall wellness. Don’t overlook the short bouts of activity.”
John Porcari, a University of Wisconsin-La Crosse professor of exercise and sports science, recommends getting outside for physical activity after the work day.
“If you get two to three hours before it gets dark, you can walk and bike,” Porcari said.
Linda Lee, nutrition manager for the La Crosse County Health Department, said she likes to take a personal inventory a couple times of year, and summer is one of those times. With the first day of summer Thursday, now is the time to take an inventory, she said.
“Ask what you’d like to change about yourself,” Lee said. “If it’s eating healthier, it’s a good time because we tend not to eat heavy food when it’s hot.”
Take a wellness break and walk during your breaks at work, she said. “Take a half-hour for a walk and a half-hour to eat,” Lee said. “The walk will help clear your head.”
Don’t forget to play together with your family, Lee said. “Different kinds of fruits that you only get during the summer taste real good,” she said. “Find ways to incorporate them into your diet.”
Summer also is a good time to drink more water and cut out sugared beverages, she said.
Andrea Lola, a Gundersen Lutheran registered dietitian and clinical manager of the medical center’s nutrition clinic, said people should check out farmers markets. “The markets make it easy to get fresh, good-tasting produce,” Lola said. “Buy more than you can eat, and freeze and can for later.”
Karen Bennett, a registered dietitian and certified diabetes educator at Franciscan Skemp, said the markets also provide an opportunity to try new fruits and vegetables.
“Having your garden and growing your own vegetables can help you eat healthier, too,” Bennett said, “Get your kids involved in the garden so they learn about fruits and vegetables, and then they will be more apt to try them.”
She said research shows people who grow fruits and vegetables increase their intake of the foods.
Grilling low-fat meat as well as fruits and vegetables can be a healthy alternative to cooking indoors, Bennett said.
“Light meals, such as cool salads, are more appealing during the summer,” she said.
This is the time of year that everyone tells themselves that because of the nice weather, it’ll be easier to get outside and exercise.
But Lori Freit-Hammes, Franciscan Skemp director of health promotion, said what she has found in her 20 years in the wellness field is that many people don’t follow through with their plans, or find other activities to enjoy such as boating, camping, gardening or going to the pool.
“These types of activities are equally as important, but they don’t replace the need for structured exercise for both cardiorespiratory and muscular strength and endurance,” Freit-Hammes said.
Many people participate in fitness classes in the winter months because it is too cold to go outside and then discontinue classes when the weather warms up, she said. The majority of the classes focus on all components of physical fitness — cardiorespiratory endurance, muscular strength and endurance, flexibility and body composition.
“As the weather changes, many people will start to walk, run, or bike outdoors,” Freit-Hammes said. “This is wonderful. Unfortunately, they neglect to continue with regular strength training and flexibility exercises.
“What they discover after a few months is that they’ve lost a lot of strength, muscle tone and flexibility, ” she said. “The older a person becomes, the more important it is to engage in regular activities that strengthen our musculoskeletal system.”
Freit-Hammes said people need to stay consistent with a physical activity routine.
“Physical activity requires a lifelong commitment,” she said. “It cannot be seasonal. Gains in aerobic capacity can be lost in as little as two to four weeks of inactivity. The same holds true for muscular strength and endurance.”
WHEN FRUITS AND VEGETABLES ARE IN SEASON
June: Apricots, arugula, asparagus, basil, beans, beets, blackberries, blueberries, cherries, chives, dandelion greens, fennel, lettuce (leaf), mangoes, melons, okra, papayas, peaches. peas, peppers, plums, rhubarb, raspberries, sorrel, strawberries, summer squash and watermelon.
July: Apricots, arugula, basil, beans, beets, blackberries, blueberries, cherries, corn, cucumbers, eggplant, fennel, mangoes, melons, okra, peaches, peppers, plums, raspberries, sorrel, strawberries, summer squash, tomatoes and watermelon.
August: Apples, apricots, arugula, basil, beans, beets, blueberries, corn, cucumbers, dates, eggplant, fennel, figs, grapes, mangoes, melons, nectarines, okra, peaches, peppers, plums, raspberries, sorrel, summer squash, tomatoes and watermelon.
Source: Gundersen Lutheran
