Five steps to a healthier, more active summer
Ah, summer. It's so close you can taste it. But first, here are five steps you can take to make it your healthiest, most active and most rewarding summer yet.
Summer is the perfect time to start building healthy habits that you can carry into the new year. It takes takes time and consistency for a new habit to take root. Here are five activities you can start today to secure your healthier lifestyle in 2022.
1. Move more and sit less
How many hours in the day do you sit at your desk or on the couch? (You're sitting right now, aren't you?) In our fast-paced modern world, sitting really has become the new smoking. But you can break out of the routine by moving more, starting today.
Just 30 minutes of moderate exercise like walking, running or swimming can improve your physical health, help you sleep better, reduce stress and anxiety and boost your mood. Here are a few things you can try:
- Set a reminder for yourself to stand up every 30 minutes. Even if you just take a stretch or walk on the spot, it gets your heart working and your blood pumping again.
- Try housewalking (yes, walking around the house!) to increase your steps when you're too busy for a structured workout.
- Got at least 15 to 30 minutes to spare? Enjoy free online workouts for all ages on the Vitality Home-Workout Channel.
- Try a parkrun or myrun! These free weekly timed events are back at select venues across the country, giving you an opportunity to walk or run 5 km safely within a supportive community.
- Miss the gym? Join the gym with Vitality at no activation fee and only start paying membership fees in 2022.
2. Eat well and stay hydrated
You don't have to wait for the new year to start cultivating healthier eating habits. In fact, it's better to start making small daily changes that can grow into a healthier lifestyle over time.
As with exercise, getting started is the most important part. So, we've put together seven small daily steps you can take to create healthier eating habits over time.
Celebrate the season's bounty with fresh fruits and vegetables. Try to limit your salt, sugar and alcohol intake to avoid dehydrating, and remember to drink plenty of water.
3. Stay sun smart
We love the sun, but it can give you wrinkles, age spots and skin conditions, as well as increase your risk of skin cancer. While you're getting active on the road or relaxing on the beach this summer, remember to protect your skin and your eyes from the sun at all times.
A good habit to get into all year round is to wear a broad-spectrum sunscreen with an SPF of at least 50 to protect your skin against South Africa's scorching sun. Add a hat, protective clothing and sunglasses with UV protection. Try to avoid the sun between 10:00 in the morning and 16:00 in the afternoon when its rays are the strongest.
4. Get plenty of rest
Good sleep can boost your immune system and your mood. So make sure you get enough of it this summer, so you can recharge your body, mind and soul. But sleeping better is easier said than done, right? It's important to establish a bedtime routine that's the same every day so your body can learn when it's time to go into rest mode. Here are a few things you can try:
- Wake up and go to bed at the same time every day.
- Turn off your devices an hour before you go to sleep.
- Don't check your devices immediately when you wake up. Enjoy the sunrise or spend some quality time with your loved ones before allowing screens into your life.
- Avoid caffeine and sugary drinks, especially in the afternoon.
- Don't exercise before bedtime.
- Do something relaxing before bed, like taking a gentle bath or reading a book.
Here are a few more ways to improve the quality of your sleep. You can also track your sleep and mindfulness and earn Discovery Miles with the Vitality mental wellbeing programme.
5. Watch a sunrise
More than anything, summer is a time to prioritise you. To reconnect with yourself and to put yourself at the top of your to-do list. To do the things you love like going for a walk, playing with your pets, listening to music, starting a new book or taking in a sunrise. Try starting a gratitude journal and writing down all the things for which you are thankful. And, if you dare, go on a digital detox this December where you turn off all electronic devices for at least two weeks.
At Discovery, we understand that living a healthier lifestyle has its rewards and challenges. That's why your Discovery Health plan gives you access to Discovery Vitality. Plus, you can join now and only pay in month four.
Take a look at how we lived life with Vitality in 2021: