Summer-ize Your Shape

By Sheila Cluff

     It’s nearly summertime and if your schedule is like mine, which I bet it is, summer is anything but living easy.  It’s multi-task time with kids or grandkids off to lessons, work schedules and deadlines looming, and lounging is about as possible as curing the common cold.

     Just when the skimpy summer clothing goes on sale, it seems the winter pounds refuse to budge.  What’s a body to do?  Here are some tips that will help you to summer-ize your shape.

     *Drink plenty of liquids.  Water is the answer to thirst, but herbal and regular iced tea, perhaps mixed with a small portion of juice are good too.  Keep bottles of water and juices in the fridge and without knowing it, the kids will switch from dull, sugary soda to healthy selections. Think of soda, including diet soda, as a treat.

     *Drink even if you’re not feeling thirsty.  Sports, mowing the lawn, or even gardening can drain your natural body fluids.  Although you might be indoors during the workday and the air condition is cranked up, your body still loses moisture naturally even if you don’t feel sweaty.  For instance, each day some people lose about a cup of water through the sweat glands in their feet.  Most nutritional authorities have opinions on how much water we need to drink.  I like to keep it simple.  Have a glass of water or low-calorie drink every morning when you get up, have one with each meal, one after dinner and one before bed and you’re body will never feel dehydrated.  Dehydration, by the way, can cause skin to look older, impede organs from functioning well, and slow elimination.

*Make meals an event, even if you’re eating alone.  Sit down, sit back, and chew slowly.  Make this summer a time to eat lighter.  While you’re at work to limit the sugars in your diet, it’s also time to fill up on fresh fruits and vegetables straight from the farmers’ markets.  Just because something says it is “organic” doesn’t mean clean so always wash produce before you enjoy it.

     *Play it safe from the sun. Keep sunscreen handy but don’t put it on if you’re in the direct sun. This is much like what happens when one adds butter to a hot skillet.  A sunscreen with a rating of 15 SPF (sun protection factor) is the minimum, according to dermatologists.  Do not depend on a 15 SPF for outdoor use. Rather, if you’re an outdoors person like I am, select at least a 45 SPF, and always apply it according to the directions.  Children need sunscreen, too and those who play in the water this summer should always select a waterproof variety.  Why care about using sunscreens?  Skin cancer is at epidemic rates, nearly 1.3 million will be diagnosed with nonmelanoma skin cancer this year.  Since the damage by the sun can be delayed for years, those of us who baked in the 60s and 70s are prime targets today.  Even with the concerns of future skin cancer, in a survey less than 45 percent of adults routinely used sunscreen and about 25 percent reported that they never use it.  Your best tip next to sunscreen is to wear a hat with a brim when you’re outdoors, especially for golf, tennis, walking and hiking.  Check out the hats and clothing options that block the sun’s rays, too.

     *Become a morning person so that you can exercise before it gets too hot.  And select work out times and places with care.  If you live in a humid, hot or sunny climate you, give yourself a healthy summer treat and join a fitness center.  Evenings might be the time to stretch or workout with a yoga or fitness video or dust off that treadmill or exercise bike.  OR participate in your sport or fitness routine early in the morning or later in the day when the sun isn’t as powerful.

     *Treat yourself to a fitness holiday, such as a long weekend at a destination spa.  Grab a friend, some comfortable clothes to walk and work out in, and book a room.  This tip alone could keep you trimmer than all the famous diet books on the shelf.  Why?  You’ll eat right, regain motivation and have a pal to keep inspiring your healthy eating and fitness habits.

     *Take advantage of the outdoors, but protect yourself from bugs, spiders and snakes.  Check with your medical professional about what type of insect repellant you and the family should use.  Working in the garden?  Be sure to wear leather gloves.

     *Select the right shoes for summer.  There are shoes that look like sandals for beach walking.  There are sandals for hiking too.  Sure, you’ll have to invest a bit in shoes that are perfect for your sport.  However, if you support your feet with well-fitting appropriate shoes, you’ll avoid sport’s injuries that could sideline you all summer.

     *Branch out.  This summer, try some new fitness routines or take a different class, such as line dancing or yoga.  Eat for a beautiful, trim and strong body with the majority of your calories coming from fruits and vegetables.

     *Be a role model.  As a mom and proud grandmother, I know that a thousand words and warnings mean little if I’m snacking and sitting when I could be active and healthy.  Share your favorite healthy foods and fitness workouts with your kids.  No kids?  Volunteer at the boys and girls club, with the scouting programs or an activity at your church.

     Make your #1 priority this summer to become stronger and healthier as you stay fit for life.

What's your best strategy for fitting into that summer swimsuit?

Send me a note or add your thoughts below!  Sheila Cluff

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