Kevins Picks

• Put electronics away. It’s very easy to get distracted with the news, social media, and the most current football scores.  These distractions can prevent us from being truly present with the people we care about the most.  So, instead of looking down at your phone, look at the person right in front of you.  Talk to them and observe their body language.  Listen to their words deeply.  Being with them fully will make your interactions much more meaningful.   
• Express your gratitude: At times we can take people for granted.  For example, our parents are only a phone call away, yet we can get lost in our lives and forget to tell them how much we appreciate their support.  Tell your loved ones that you care about them and if there is someone you haven’t spoken to in a while, let them know you’re thinking about them.  Small words can go a long way to make someone feel loved and appreciated.

Below are some tips to make the most out of your walks.  Just know anytime, anywhere, you can add in a short fitness break to take some self-care for your body.

• Walking can burn approximately 200 to 300 calories per hour. If you want to increase your caloric expenditure, try walking faster and bring your knees up higher during your walks.
• If you feel like you need some fresh air, try going to for walking meeting to be outside and enjoy the beautiful weather.
• Finding a walking buddy can help keep you accountable and keep you company on your walks. Plus when you both are walking, sharing stories and supporting one another will help you on your fitness goals.
• If you don’t have 30 minutes to walk continuously, you can try taking small walking breaks that add up to 30 minutes. Doing just 5 minutes at a time is still a great way to add in a short fitness break.

Finally, if you are interested in participating in a Virtual Walking Program, you can try to join Walktober, a 4-week virtual program to improve your physical activity.  You can participate in this program virtually or join a team and participate with your peers!  See below for more information.

When we set these goals, we usually have the information or the “what,” and the motivation or the “why” for our goals. 

Let’s use fitness for example: 

• The “what” for fitness is as follows—We know that we should exercise 30 minutes a day, walk 10,000 steps, perform resistance training, and elevate our heart rate to condition our cardiovascular system.  
• What is the “why” for fitness?  We want to live longer and healthier, be able to do all the things we love without limitations and feel confident about how we look.

So, what’s the issue?  Is having the “what” and “why” enough for behavior change?

The big thing that most people miss when setting goals is the “how”.  We need to create a plan to know exactly what we need to do and stick to it.

• Below are some tips to enjoy the outdoors safely and prevent heat exhaustion from occurring.

  • Monitor how you feel. If you are dizzy, fatigued, have a headache, pale skin, or rapid heartbeat, take a break, and contact a medical professional as needed.
  • Drink plenty of fluids and avoid excessive caffeine and alcohol as these can lead to further dehydration.
  • Wear layers. Remove tight or unnecessary clothing to help with regulating body temperature.  These can restrict your body and prevent you from cooling off.
  • Apply other cooling measures as needed, such as a fan, ice towel, or a cold shower.

• T/F: One application of sunscreen is all you need a day.

  False!  Sunscreen should be applied multiple times throughout the day, especially if you are swimming or being active.  The general rule of thumb is to reapply every 2 hours.  Apply about 1 ounce or 2 tablespoons of sunscreen on your face, arms, and body.

  T/F: You CAN get damage from the sun on a cloudy day.

  True!  The sun’s rays can penetrate through clouds and can even damage your skin as you’re driving in your car. The best method to protect your skin is consistency, which means applying sunscreen year-round and applying in the morning and before you go outdoors.

  T/F: Sunscreen is more important than wearing layers.

  False!  As much as it’s important to wear sunscreen, wearing loose, breathable hats/attire offer more protection as the sun’s rays are directly hitting your skin.  A combination of protective gear (long sleeves, wide brimmed hats) sunscreen, AND moderate time spent outdoors is the ultimate protection against sun damage.

  For more information, visit the CDC’s website to learn more on sun safety and how you can protect yourself.  Have a great summer!

• Try new exercises. I used to think that I only liked basketball and weightlifting.  Those were my go activities for physical fitness and I felt like nothing else would make me feel good.  However, I’ve discovered a love for yoga, dancing, and gardening recently.  These activities are now my favorite things to do because I’m getting out of my comfort zone and trying something new that I thoroughly enjoy.  Whether it’s cycling, going for hikes, or even joining a new fitness class, just know adding variety changes your fitness perspective.

Self-care is the best care. We all have so much responsibility in our lives, but your mental and physical health should rank at the top of your to do list.  Activities such as eating healthy, exercising regularly, getting enough sleep, and participating in things you love are essential to your overall wellbeing.

In addition, we can think about our current diet and see where we can add a world of new flavors.  This month, think about something new to incorporate into your food that’s healthy and delicious.  Maybe add in a vegetable you’ve never tried before such as daikon, dandelion greens, and jicama.  You can also try exotic fruits such as goji berries, jackfruit, and durian (be careful with the smell!).  There are plenty of recipes you can choose from that involve delicious and savory flavors.