| Summertime tips to burn calories and not your skin  Summer offers us extra hours of daylight, school vacations, and warm weather. Take advantage of the season to step up your physical activity and spend quality time with friends and family.
Regular physical activity can reduce your risk of heart disease and help you to lose excess weight or to stay at a healthy weight. Learn more about the connection between physical activity and your heart. Other benefits of regular physical activity include: - May help prevent cancers of the breast, uterus, and colon
- Strengthens your lungs
- Reduces your risk for stroke, diabetes, and high blood pressure
- Tones and strengthens your muscles
- Improves balance
- May slow bone loss
- Helps you to relax and cope better with stress
- Improves your sleep
- Relieves stress
- Gives you more energy
The 2008 Physical Activity Guidelines for Americans recommend that adults should do a minimum of 2 hours and 30 minutes of moderate-intensity aerobic activity a week. Children and teens should be physically active for at least 60 minutes on most, if not all, days. Physical activity can be done in 10 minute increments throughout the day, and doesn't require a gym membership or fancy equipment. Tips to stay active
 | - Explore the outdoors.Go on a moonlight hike, bike to the library with your kids,or chase fireflies.
- Train for a charity event such as a walk or run.
- Have a retro play party. Set up a croquet set or volleyball net and have some friends over. Play freeze tag, toss a Frisbee™, or draw some chalk lines on the driveway and play four square or hop-scotch.
- Try a new activity like tennis, yoga, water aerobics, or salsa dancing. Sign up for lessons or try a class while you're on vacation. Have your children or grandchildren teach you a new game.
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Fun in the sun When spending time outside, apply a broad spectrum sunscreen with a SPF of at least 15. Apply the sunscreen 30 minutes prior to going outside, and reapply at least every two hours and after swimming or sweating. - Wear UV blocking sunglasses, a wide-brimmed hat, and protective clothing.
- When exercising in hot, humid weather, stay alert for signs of heat exhaustion. These include dizziness, headache, nausea and confusion.
- Try to stay in the shade between the hours of 10 a.m. and 4 p.m. and drink plenty of cool, non-alcoholic beverages before, during, and after physical activity.
Choose activities you like to do, start gradually, and remember that some activity is better than none. The more you do, the greater the health benefits and the better you'll feel! Popular resources - Calculate your Body Mass Index (BMI) online
- New! Download the BMI Calculator App (for iPhone)
- Aim for a Healthy Weight - Facts About Healthy Weight (4 pages)
- Aim for a Healthy Weight Website
- Your Guide to Physical Activity and Your Heart (52 page booklet)
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