Preparing For Summer Fitness IMPROVE YOUR HEALTH AND ACT I V I TY THI S SUMMER!
Though a healthy lifestyle should be year-round, the pressure for a better body is on high during the summer, what with all of the time we spend in short sleeves, shorts, and bathing suits to help stay cool. While those with arthritis pain may feel discouraged from pursuing fitness and physical activity due to making symptoms worse, studies have shown that physical activity can relieve pain and swelling due to arthritis. If you’re looking for tips to improve and encourage your health and fitness goals, try these tips and suggestions and get moving! ADJUST YOUR BODY TEMPERATURE. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. GET THE DIRT. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water?Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler.
COOL DOWN WITH ESSENTIAL OILS. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. SUMMARIZE YOUR INTERVALS. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all- out the entire time. REFUEL WITH FRUIT. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.
Healthy Recipe Greek Turkey Burgers
Ingredients • 1 cup chopped spinach
• ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
• 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
• ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt
Directions Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-in patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4-6 minutes per side. Assemble the burgers on the buns, topping each with 1 tbsp tzatziki, 3 cucumber slices and 2 onion rings.
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