Tip Sheets and Story Ideas

July 23, 2003

Summer Tips for Staying Active and Healthy

As regional temps top 100 this week, to avoid heat related health problems drink plenty of water, keep your body temperature cool in the water or shade and exercise during the early morning or mid-evening hours. These healthful tips from the Intercollegiate College of Nursing/WSU College of Nursing provide practical guidelines for sizzling summer days.

Get Outdoors! Take advantage of the nice weather and get outside for exercise such as bicycling, walking, jogging, or playing golf and tennis. Rotating between these outdoor activities allows all muscle groups to be strengthened and conditioned. Swimming is one of the best activities for overall physical fitness, because it involves most of the major muscle groups and is a great cardiovascular activity. Most outdoor activities increase endurance and cardiovascular abilities, and add a little fun to an otherwise boring work out.

Margaret Bruya, assistant dean for academic health services, professor and co-founder of People's Clinic at the Intercollegiate College of Nursing/WSU College of Nursing, says summer can be a great time for exercise, but remember to take precautions against the heat. Remember to drink enough water and try to exercise during the early morning or the evening hours to avoid the extreme heat. For assistance in reaching Bruya, bruyam@wsu.edu, contact Susan Nielsen, College of Nursing communication director, at (509) 991-9151, susann@wsu.edu or Celise Varnedore, College of Nursing communication intern, at (509) 324-7218, intern@mail.wsu.edu.

Eat Those Fruits and Veggies! Although fruits and vegetables are great to eat all year, summer is the perfect season to eat fresh fruits and vegetables because they are so plentiful. The average person needs four to five servings of fruits and vegetables per day. As wonderful and available as these foods are, most people do not eat what they need. Fruits and vegetables contain a high amount of water, which is also helpful during the heat of summer days.

Margaret Bruya, assistant dean for academic health services, professor and co-founder of People's Clinic at the Intercollegiate College of Nursing/WSU College of Nursing, advises to maintain a healthy, balanced diet, people who choose not to eat fresh fruits and vegetables take a supplement instead. For assistance in reaching Bruya, bruyam@wsu.edu, contact Susan Nielsen, College of Nursing communication director, at (509) 991-9151, susann@wsu.edu or Celise Varnedore, College of Nursing communication intern, at (509) 324-7218, intern@mail.wsu.edu.

A Social Summer! Invite a friend to share the joys of a beautiful, sunny day with you. Fitness goals are easier with a buddy. So, call a friend to hike in a nearby park or take a dip in the pool with your family. Many times a friend with similar fitness goals can be a motivation as well as an exercise partner.

Jackie Banasik, associate professor of nursing at the Intercollegiate College of Nursing/WSU College of Nursing, says that exercising with a friend will help you stick to your exercise goals, because you are committing to a person other than yourself. Banasik’s research has shown that social exercising is an extrinsic motivator for those who cannot drum up their own motivation. Additionally, her research indicates there is an increased chance in a commitment to a fitness plan, when a friend is involved. For assistance in reaching Banasik, banasik@wsu.edu, contact Susan Nielsen, College of Nursing communication director, at (509) 991-9151, susann@wsu.edu or Celise Varnedore, College of Nursing communication intern, at (509) 324-7218, intern@mail.wsu.edu.

Don’t Forget to Stretch! An important component to any summer work out is pre and post exercise stretching. The more active one becomes, the more important it is to stretch, because your muscles are constantly engaging in movement. If you are new to exercising, your muscles may not be used to new activities. Warming up and stretching will increase your flexibility, allowing you to continue with your new summer work out plan with little or no pain.

Margaret Bruya, assistant dean for academic health services, professor and co-founder of People's Clinic at the Intercollegiate College of Nursing/WSU College of Nursing, says stretching will also reduce the risk of injury and improve blood flow. For assistance in reaching Bruya, bruyam@wsu.edu, contact Susan Nielsen, College of Nursing communication director, at (509) 991-9151, susann@wsu.edu or Celise Varnedore, College of Nursing communication intern, at (509) 324-7218, intern@mail.wsu.edu.

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