Get Set For Summer!

Obesity rates in Australia have more than doubled in the past 20 years. If you are overweight, summer is a great time to get outside and increase your physical activity. Begin by making small changes to your eating and exercise habits, slowly building up to make sure they are things you can maintain in your current lifestyle.

 Tips for a healthy diet:

• Include plenty of fresh fruit and vegetables, beans and wholegrains in your diet.
• Foods which should be eaten in moderate amounts include dairy products, red meats, white meats and fish.
• Foods to avoid include those that are high in saturated fats, highly processed foods, refined sugars, pastries, fast food etc.
• Include fish in the diet at least twice a week.
• Do not overcook foods and grill or steam wherever possible.
• Eat smaller portion sizes.
• Cut down your alcohol intake
• Quit smoking
• Regularly exercise: try at least 30 minutes a day

 Ways to Incorporate Physical Activity into your life

• If you live close to work, walk or cycle instead of driving your car to work.
• Get off the bus or train a stop earlier and undertake the rest of the trip on foot or park your car further away from work.
• Walk up and down stairs instead of using the lift or escalator.
• Get a group of work colleagues together and walk during your lunchtime.

 For more information on Weight Management click here.

When exercising in the warmer months you will have to take extra precautions to make sure you stay safe and healthy.

• Keep your fluid levels topped up. As a rule of thumb try and drink double what you would normally drink in the winter months or at least 6-8 glasses a day.
• Avoid working out during certain times of the day, especially from 11am-1pm when the sun is at hottest.
• Mix up your exercise routine to keep you motivated, be open to trying new things.
• Apply sunscreen 30 minutes before you exercise to protect your skin whilst your outdoors.
• Don’t forget to stretch after a workout to allow your muscles to recover.

As the weather heats up you will want to be spending more time outdoors, leaving your skin prone to sun damage. The skin is the body’s largest organ and takes the most amount of punishment during the summer months.

Protect your skin by using a good quality high SPF sunscreen on your body, reapplying regularly especially when in the water. Sunscreen helps to protect you against sunburn, help prevent skin cancer, premature ageing and wrinkling of the skin due to sun exposure.

Try a sunscreen specially formulated for your face as an oil free alternative that won’t clog your pores. Also use a basic lip balm to alleviate the roughness of dry lips caused by the effects of wind, sun and dry air.

For after sun care aloe vera can be used as a moisturiser to help minimise peeling from sunburn and make your tan last longer last. It also speeds up the healing process for burns, cuts and grazes.

For more information on Skin Care click here.