Summer is here, and Central Valley summers are hot!

To maintain health we need to eat well-balanced meals and remain active. However, you may find this warm weather poses an obstacle or extra challenge in meeting your physical activity goals.

 How much physical activity do I or my children need?

• Adults need to be moderately active for 30 minutes on 5 or more days a week.
• Children need to be active for 60 minutes each day.

• Be active during the coolest time of day: morning or mid-morning.
• Wear light colored clothing.
• Stay cool with water activities! Try swimming, running through sprinklers, or waterslides. To locate a public pool click here. 
• Try indoor activities during bad air days or days that are too hot.
  • Yoga is a great indoor workout for the entire family, all you need is a slip-free surface or mat. Try the Standing Carrot Stick or the Super Zucchini from the Shape of Yoga. For additional yoga poses click here. 
  • Dance and rock out in the comfort of your own home.
  • Be creative and come up with activities that includes the entire family.
• Take a cool walk at your local mall.
• Locate a community center or park near you that offers recreational activities during the summer. To find a community or park near you, visit our Nutrition and Physical Activity Resources Directory.

Summer safety is important! Stay safe during the summer by following these simple tips:

• Remember to drink water before, during, and after being active.
• Take frequent breaks.
• Wear sunscreen.
• Be active for shorter periods of time during hot days to avoid heat exhaustion.
• If you feel nausea or vomiting, dizziness, muscle cramps, or headache stop your activity and cool down.

Get moving, have fun, and stay safe with your summer activities!