As Adelaide’s summer sun shines brightly, it’s the perfect time to refresh your health routines. Whether you’re enjoying beach days or outdoor sports, taking care of your body and mind is crucial. Here are some tips to stay healthy, safe, and energised this summer.

Stay Active Safely

Summer is ideal for outdoor activities, but heat and sun exposure can pose challenges. Early mornings or late afternoons are the best times for outdoor exercise to avoid the peak heat. Hydration is key—drink water before, during, and after physical activities. Don’t forget to apply sunscreen and wear a hat for added protection.

If you’re new to exercising, it might be a good idea to see one of our allied health Exercise Physiologists (EPs) or Physios to make sure your programs are safe and effective for you. You might like to focus on low-impact activities like Pilates, swimming or walking to start, or one of our team can guide you through programs to enhance your performance while preventing heat-related issues. 

Our EPs team has various programs running over the summer including cardio fitness programs and strength sessions. If you want to get started on assessing your baseline fitness, you might also like to try iNform’s Fitness Forecaster! 

Sleep Strategies for Warm Nights

Hot nights can disrupt your sleep, affecting overall health. Keep your bedroom cool with fans or air conditioning and choose lightweight, breathable bedding made from natural fibres such as cotton or bamboo. Establishing a calming pre-sleep routine can also help your body unwind despite the heat.

Psychologists highlight the importance of mental relaxation techniques before bed, such as mindfulness or gentle stretches, to improve sleep quality. If restless nights persist, a consultation with one of our sleep psychologists might help you to identify underlying causes.

Hydration and Light Nutrition

Nutrition plays a pivotal role in maintaining energy and well-being. Opt for light, refreshing meals packed with summer’s seasonal fruits and vegetables. Watermelon, cucumbers, and leafy greens are excellent choices to keep you hydrated.

Ditch heavy meals that can weigh you down in the heat. Instead, focus on balanced portions of lean proteins, whole grains, and plenty of fluids. Dietitians can provide personalized advice to meet your summer nutrition goals.

Mental Well-being in the Sun

Longer daylight hours can uplift your mood, but it’s also essential to maintain mental balance. Regular exercise, even short walks in shaded areas, releases endorphins that boost mood. Spending time outdoors—whether gardening or enjoying a picnic—is a great way to soak up vitamin D and improve mental clarity.

If you’re feeling overwhelmed, consider speaking with a psychologist. They can offer practical strategies to reduce stress and build resilience.

Your Summer Refresh Plan

• • Move: Choose activities you enjoy and adapt them to suit the weather. Incorporate both cardio and strength-building exercises.

• • Sleep: Create a cool, calm environment for restful nights.

• • Hydrate: Drink water frequently and enjoy hydrating foods.

• • Relax: Spend time outdoors but balance it with indoor cooling periods to avoid overheating.

 

The team at Move for Better Health is here to support your summer health journey. Whether you need help establishing a new exercise routine or managing a sleep issue, our team is ready to assist. Make this summer a season of well-being and vitality!

 

Contact Us 

To book with any of our experienced & qualified allied health staff, you can:

• • Call us on (08) 8373 5655 for Malvern, (08) 7078 0303 for Magill, or (08) 8295 1294 for Glenelg.

• • Use our Online Booking Gateway  (available 24/7) to choose your appointment time

• • Drop in to see us in person

• • Email us on info@moveforbetterhealth.com.au