subject: Top Tips For Getting Fit And Healthy In Time For Summer [print this page] As winter turns to spring and temperatures begin to increase we can switch heavy winter jumpers for lighter, more summery layers. Baring more skin after a winter of covering up can be a daunting prospect and spring is the perfect time to start thinking about getting fit and healthy for summer. Making small changes to your daily routine can help you to gradually improve your health and fitness levels in time for the warmer weather, so you can confidently feel ready for that summer beach holiday.
Eat healthily
We all know that to stay healthy we should be eating our recommended five portions of fruit and vegetables each day, sometimes this can be easier said than done. If youre usually a stranger to fruit and vegetables, find fun ways to fit them into your normal daily routine. If you have a sweet tooth, fruit can be an excellent healthy snack, why not choose a few different fruits and make a fruit salad to tuck into throughout the day? Early summertime when many soft fruits and berries start to come into season is also the perfect time to start trying out fruit smoothie recipes.
Many fruit and vegetables contain high levels of the antioxidant vitamin C, which is known to have a range of health benefits, including lowering the risk of high blood pressure, heart attacks and some types of cancer . Recent studies have suggested that vitamin C may also help to reduce the negative effects of sun exposure . So eating plenty of vitamin C rich fresh fruit and vegetables could help to protect your skin in the sun.
Enjoy the great outdoors
In the winter months it can be tempting to stay indoors, sheltering from cold temperatures and bad weather. Take advantage of the improving weather and spend more time outdoors. One of the major sources of vitamin D is sunlight on the skin. Vitamin D is required for healthy bones and teeth, so taking advantage of spending a little time in the sun each day throughout spring can have a positive impact on your health. Always check the weather forecast and as the weather becomes hotter and sunnier make sure you are wearing sunscreen.
Exercise and tone up
If your winter routine has centred around curling up on the sofa and eating comfort foods, you may want to tone up before donning your favourite summer outfits. If exercise isnt part of your regular daily routine, start with some simple stretching and toning exercises, look for quick gentle activities which you can fit around your daily routine. Instead of using public transport or driving relatively short distances, try walking or cycling instead. This way you can fit some gentle cardiovascular exercise in around your normal routine.
The UK Department of Health recommends that to stay healthy, we exercise for at least two and a half hours per week, in moderate intensity bouts of at least 10 minutes . One recommended approach is to exercise for 30 minutes five days per week. If you arent used to regularly exercising, three 10 minute bursts of activity spread throughout the day are probably a good way to start. You could look for short exercise videos online to create a quick pre-work morning cardiovascular session and take a brisk 10 minute walk on your lunch break. This way, you only have to fit another 10 minutes of exercise into your evening routine.
