Summer Time Fun! Summer is here, filled with vacations and cook outs, but don’t forget the physical activity! While your schedule might change in the summer,

Summer Time Fun!

Summer is here, filled with vacations and cook outs, but don’t

forget the physical activity!

While your schedule might change in the summer, incorporate physical activity into

your favorite summertime activities.

SwimmingOn a hot day swimming can

be a great way to cool off, but also can help strengthen

muscles and help with your cardiovascular training.

Heading to the beach for vacation? There are still plenty of ways to get your

physical activity in. Get ready to get a little sandy, but have a lot of fun!

Frisbee

-Walking lunges on the sand

Beach Volleyball

-Go for a run on hard sand (or for an extra challenge on soft sand!)

HydrationWhile spending more time outdoors during the warmer months, it is important to

keep hydration in mind.

• Be sure to drink plenty of water, at least 8 glasses per day is recommended.

• Start drinking before you are thirsty, when you wake up in the morning have a glass of water.

• If you are exercising in warm weather, be sure to drink cool water before, during and after your workout.

• Some fruits and vegetables contain a higher amount of water which can contribute to hydration such as watermelon, lettuce, apples, and grapefruit.

Source: cdc.gov

It is important to keep in mind the signs and symptoms of dehydration as well:

Thirst: Did you know that when you’re thirsty, your body is already dehydrated? Urine color: The color of your urine tends to be the best gauge of your hydration status. A clear to light yellow color usually indicates that you're well hydrated, while a dark yellow or amber color is a good predictor of dehydration. Dry or sticky mouth Headache Dizziness/lightheadedness Weakness Muscle cramps Feeling of tiredness

Source: cdc.gov

POOL PLANK PLANKS ARE A PROVEN CORE STRENGTHENER ON LAND. BUT IF YOU DON’T HAVE A STRONG UPPER BODY, IT’S HARD TO HOLD IT LONG ENOUGH TO GIVE ABDOMINAL MUSCLES A GOOD WORKOUT. ALL OF THAT CHANGES IN A POOL. PLUS, PLANKS BOOST YOUR ENDURANCE AND “THE WATER PUSHING AND PULLING ON YOU INCREASES THE CHALLENGE TO YOUR CORE,” SANDERS EXPLAINS.

HOW TO DO IT: STAND ON THE POOL FLOOR. HOLD A NOODLE (IT’S ALSO CALLED A “WATER LOG,” A LONG CYLINDRICAL PIECE OF FOAM THAT FLOATS) VERTICALLY IN BOTH HANDS. PRESS IT STRAIGHT DOWN INTO THE WATER AND LEAN FORWARD UNTIL YOUR BODY IS ON AN EVEN INCLINE. (YOUR HEAD STAYS OUT OF THE WATER.) TRY TO KEEP YOURSELF STABLE FOR 1-2 MINUTES.

ONE-LEGGED BALANCE THIS STRENGTHENS YOUR LEG AND CORE MUSCLES, THE ONES RESPONSIBLE FOR BALANCE, WITHOUT THE RISK OF FALLING

AND HURTING YOURSELF.

“THE CORE HAS TO KICK IN TO KEEP YOU UPRIGHT, INCREASING YOUR STATIC BALANCE,” SANDERS SAYS.

HOW TO DO IT: STANDING IN WAIST-HIGH WATER, LIFT YOUR LEFT KNEE UP AND PLACE THE MIDDLE OF A NOODLE UNDER YOUR LEFT FOOT. (ITS SIDES WILL FLOAT UP INTO A U-SHAPE.) KEEP YOUR HANDS BY YOUR SIDE AND BALANCE WITH YOUR LEFT FOOT ON THE NOODLE FOR ONE MINUTE. THEN MOVE

YOUR LEFT KNEE OUT TO THE SIDE AND BALANCE FOR ANOTHER MINUTE. SWITCH LEGS AND REPEAT WITH THE RIGHT KNEE

LIFTED AND THE RIGHT FOOT RESTING ON THE NOODLE.

Fly Backs On land and in water, fly backs work the muscles in the upper chest, back and arms. They also improve posture.

How to do it: Start in a lunge position with your right knee bent and your left leg extended straight behind you. Reach your arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up. Open your arms straight out to the sides, then return them to the starting position to complete one rep.

Do four sets of 8-15 reps, switching the forward leg each time you lunge. To boost your cardio workout and the number of calories you burn, do your reps while walking or jogging across the pool.

SPIDERMAN CLIMB THE POOL WALL LIKE SPIDERMAN CLIMBS BUILDINGS!

THIS EXERCISE HELPS YOU DEFY GRAVITY IN A WAY THAT JUST ISN’T POSSIBLE ON LAND. IT ALSO PROVIDES A UNIQUE

CHALLENGE TO YOUR CORE AND BACK MUSCLES.

HOW TO DO IT: WHILE STANDING IN WATER AT THE SIDE OF THE POOL, STABILIZE YOUR UPPER BODY BY SWEEPING YOUR

HANDS BACK AND FORTH AS YOU RUN YOUR LEGS UP THE SIDE OF THE POOL AND THEN BACK DOWN TO THE FLOOR.

DO FOUR SPIDERMAN EXERCISES, ALTERNATING THE LEADING LEG EACH TIME YOU REACH THE END OF ONE

JOGGING CIRCUIT.

Don’t forget the sunscreen!

Including sunscreen in any outdoor physical activity is important, but recently the FDA released changes to the labeling of sunscreen. Important things to know:• “Broad Spectrum” are the two most important words to come out of

the new requirements. A sunscreen will now have to have that label, which means it absorbs both UVA and UVB rays

• Toss sunscreens with SPFs less than 15. The FDA says lotions with SPFs 2 to 14 can’t help prevent skin cancer or aging, and can only claim to help prevent sunburn

• Sunscreens can no long claim to be “waterproof,” “sweatproof” or “sunblock,” and “water-resistant” needs to be clarified -— a half hour vs. an hour — on the front of the bottle.

source: nytimes.com