As the days get longer and warmer, most of us find ourselves in need of a seasonal change to help us make the most of the sunshine. With busy summer schedules, it’s important to take time for our personal well-being, from exercise to sleep to diet to having fun.
Find ways to soak up the sun this summer by revamping your self-care routine. From spending more time outdoors each day to ditching your smartphone to eating fresh summer foods, there are plenty of ways to care for your mind and body. Our guide to summer self-care explores ways to enhance your well-being and discusses some of the top wellness solutions to help make self-care easier.
1. Exercise Daily
Take care of your heart health this summer by minimizing your sedentary time and increasing your activity levels. Though the CDC recommends a minimum of 150 minutes of weekly physical activity, some studies have found that practicing exercise daily may be more beneficial for those who are mostly sedentary.
One retroactive study from Sweden found that substituting 30 minutes of sedentary time with low-intensity activity each day such as walking reduced the risk of cardiovascular disease by 24%. Further, increasing the intensity of exercise to 30 minutes of moderate to high-intensity activity such as jogging for running reduced the same risk of disease by 77%.
2. Relax Outdoors
While there are plenty of reasons to exercise outdoors, don’t overlook the benefits of spending time in nature just relaxing. Research has found a strong positive correlation between the amount of time spent outdoors and reduced negative emotions. Whether it’s depression, anxiety, irritability or fatigue, nature can help relieve a variety of symptoms by acting as a natural mood-booster.
Studies have also found that spending time outside can help improve memory, learning and focus. So grab a blanket and head to the park or take a folding chair to the beach. Kick back, relax and let the power of nature rejuvenate your mind and body.
3. Learn a New Hobby
Summer is the perfect time to learn a new hobby or tackle a project you’ve been putting off. Thanks to warmer weather and longer days, you may find you now have the motivation and enthusiasm to shake up your normal routine.
Consider learning to play an instrument or taking a cooking class for your new summer hobby. Get inspired by summer sunsets and try your hand at acrylic painting. Pursue your interests with a group of friends or your family, which also helps to optimize social well-being.
4. Learn How to Get Involved in the Community
Community involvement is a way to benefit others as well as improve your own well-being. Research shows that people who spend time volunteering have a lower risk of depression and report having less stress. Practicing community engagement is also a way to boost self-confidence and it often increases physical activity.
The community calendar is always chock full during the summer season. Check out your local newspaper or online bulletin board to see what’s happening around town. From arts and culture to farmers’ markets to volunteer opportunities, there are plenty of ways to connect with strangers and strengthen community bonds.
5. Learn How to be Safe in the Sun
Did you know that people of any skin tone can develop melanoma—a type of deadly skin cancer linked to UV exposure? During the summer, we spend more time outdoors and receive much higher rates of sun exposure. For those who are at higher risk of sunburn, be sure to wear ample SPF, fully covering exposed skin. If you have extra sensitive skin, SPF 30 is the minimum dermatologist-recommended level of protection. Be sure to reapply every few hours and after swimming.
Regardless of your skin’s susceptibility to burning, everyone should be taking breaks from direct sun exposure to cool down and rehydrate. As the temperature increases, we need to constantly replenish fluids lost due to increased sweating. Be sure to protect your eyes with polarized lenses and wear a hat to prevent sunstroke.
6. Learn How to Limit your Technology Use
Today, one of the best ways to invest in self-care is to restrict your screen time and learn how to limit your technology use. That’s exactly what the Mayo Clinic recommends with its Slim Your Screen Time Summer Challenge. This free, self-guided challenge helps participants improve their physical and mental well-being by reducing tech time and increasing time spent outdoors or with friends and family.
The challenge runs for two months during which participants are challenged to complete 30 activities from a list of 100 ideas. Activities range from making a bird feeder to building a sand castle to having a bonfire. When you register for the challenge, the Mayo Clinic provides a checklist to help you keep track of your screen-free activity. Sign up for the challenge or learn more about the benefits of cutting back on screen time.
7. Learn How to Eat What’s in Season
One essential element of self-care is nourishment and getting a balanced diet for your needs. Summer is a time to revamp your diet by eating more fresh, in-season foods and cooking lighter meals. Incorporate hydrating foods like cucumber and watermelon, or cook with tropical ingredients, like pineapple. Bring in an array of fresh herbs, like sweet basil and mint, to help keep you cool on a hot evening.
Try your hand at grilling with barbecued pizzas, bell peppers or portobello mushrooms. Or add new flavors to a fresh salad with vibrant colors from mangoes, avocadoes or cherry tomatoes. You can also try a variety of fruit-infused water recipes by adding strawberry, kiwi or peach slices to your water bottle.
Top Summer Self-Care Solutions
Prioritize your personal wellness this summer by investing in the right tools to help you relax, recover and enjoy all the sunny season has to offer. If you’re looking for ways to optimize your summer self-care routine, consider the below solutions to care for your body.
Planning a road trip this summer? Enjoy the drive and stay comfortable with lumbar pillows and seat supports, like the TravelLite Backrest. A lumbar pillow for a road trip that is built with adaptable LIFE-Foam™, like the TravelLite Backrest, is designed to conform to the natural shape of your body, cradling your lumbar spine. This adjustable and ergonomic backrest promotes a healthy neutral posture that naturally alleviates pressure and evenly distributes weight for comfortable prolonged sitting.
The TravelLite Backrest is also lightweight and portable, meaning you can take it with you anywhere, from home to the office to outdoor summer concerts. For complete comfort, consider adding the TravelLite Seat Cushion to your driver’s seat to help relieve pressure from your hips and tailbone.
Quzy Neck Massager
Create an at-home spa getaway with self-massage devices from Relax The Back. Self-massage is an important form of self-care for physical health, providing a natural way to relieve muscle tension, boost circulation and reduce inflammation. With handheld self-massage devices, you can benefit from touch therapy for your head, neck and shoulders, back and feet or whatever area of the body needs pampering.
To soothe neck and shoulder pain, try the Quzy Neck Massager. The Quzy masserger is designed to mold to the shape of your body, the Quzy Neck Massager contours to fit across your neck and shoulders or around your low back. With eight built-in kneading massagers and infrared technology, the Quzy delivers a lifelike 3D heated massage to help you relax deeply.
Certus Massage Chair
When you need more than a targeted neck massage, consider investing in the ultimate self-care solution—a full-body massage chair. Designed to promote peak physical performance, massage chairs are ideal for those who prioritize ongoing muscle recovery, injury prevention, stress reduction and immune health.
The Human Touch® Certus Massage Chair features 3D massage technology with L and S- track massage from your neck to your legs and along the curvature of your spine. Features like lumbar heat, full-body stretch and cloud touch acupressure deliver a therapeutic recovery experience to help improve mobility and alleviate pain. With a built-in sound system, the Certus Massage Chair provides the perfect self-care sanctuary for the summer and beyond.
Sleep is critical to health and is a self-care staple. Prioritize your beauty rest this summer by upgrading your sleep system. Choose ergonomic sleep solutions for comfort and allow you to achieve the rest and recovery you need. Memory foam and gel sleep products from leading brands Technogel® and Tempur-Pedic® are designed to contour the body and relieve painful pressure points so you can experience total body relaxation.
Maintaining a cool core temperature throughout the night is essential to getting a soothing and undisturbed sleep. The Tempur-LuxeBreeze mattress by Tempur-Pedic is constructed with four layers of cooling materials designed to reduce body temperature and increase ventilation while relieving pressure from the joints. Tempur-LuxeBreeze mattresses come in soft or firm, depending on your preference.
Shop Wellness and Self-Care at Relax The Back
Update your self-care routine this summer with total body wellness solutions from Relax The Back. Whether you’re looking to exercise, sleep or relax better this summer, trust the wellness specialists at Relax The Back to find custom self-care products that optimize your physical and mental well-being.