21 Summer Wellness Ideas: Tips for a Happy & Healthy Summer
With warm weather, sunshine, and plenty of outdoor activities, the summer season offers outstanding opportunities to improve your overall health and wellness – and perhaps cross a few items off your summer bucket list at the same time!
Here are 21 research-backed summer wellness tips and ideas to boost your physical, mental, nutritional, financial, and social health at home and in the workplace this summer.
Summary
1. Have Fun (or Just Relax) in the Sun
Get outdoors often, even if just to relax in a hammock or chaise lounger. If possible, seek opportunities to work outdoors. For example, if your workplace has an outdoor break area, you could work from your laptop at a patio table.
Simply being in the great outdoors offers significant health benefits, according to the University of California (UC Davis), including:
- Improved mental health
- Better concentration and focus
- A more relaxed mind
- Lower heart rate, blood pressure, and cortisol levels
- Reduced muscle tension
- Higher Vitamin D levels
2. … But Don’t Forget your Sunscreen
Sunscreen is a must-have in the summer, even on overcast days since UV rays can penetrate the clouds. In fact, Stanford Medicine states that UVB rays – which cause sunburns and potentially skin cancer – are 400 times more intense during the summer months.
Summer self-care is crucial, so protect yourself by following these CDC guidelines for sunscreen:
- Use a broad-spectrum sunscreen that blocks both UVA and UVB rays and has a minimum 15 SPF
- Reapply sunscreen every 2 hours
- You should also reapply sunscreen after sweating or swimming
RELATED: How Wellness Programs Can Prevent Chronic Diseases
3. Stay Hydrated
Hydration is critical to staying well during the summer months, when you can lose up to two quarts of water per hour of activity – and up to three quarts during intense activities such as running and hiking (Johns Hopkins Medicine). Moreover, losing just 10% of body water puts you at risk of serious dehydration (The Atlantic).
According to Harvard Health, proper hydration offers multiple benefits, from carrying nutrients and oxygen to cells and aiding digestion to normalizing blood pressure and regulating body temperature.
Follow these tips to stay hydrated throughout hot summer days:
- The University of Wisconsin recommends men drink 13 cups of water a day and women drink 9
- During extreme heat, the CDC says you should drink one cup (8 oz.) of water every 15 to 20 minutes
- Avoid energy drinks and alcohol, which can dehydrate you
RELATED: 5 Unique Ways to Help Employees Drink More Water
4. Adopt a Daily Stretching Routine
Regular stretching offers myriad benefits, including improved flexibility, better balance, and injury prevention (Harvard Health). Studies have even shown that routine stretching is associated with a lower risk of death.
Implement a daily stretching routine this summer to enjoy these wellness benefits. Here are some helpful resources to help you get the most out of your stretching routine:
- Stretches for Beginners (National Academy of Sports Medicine)
- Guide to Stretching & Flexibility (University of Michigan)
- Mindful Stretching Guide (University of California, Berkeley)
5. Go for Daily Walks
Walking is one of the most beneficial summer wellness tips we can offer. Per the National Heart Association, walking at a brisk pace for at least 150 minutes a week helps you think and feel better and can:
- Reduce the risk of heart disease and cancer
- Increase energy levels and bone strength
- Improve mental and emotional wellness
- Prevent weight gain
- Improve blood pressure and cholesterol
Walking can even boost your memory and reduce depression risk – an important factor given 10% of people with seasonal affective disorder (SAD) experience it during summer months.
RELATED: 50 Office Fitness Challenges
6. Fire Up Healthy Grilling Recipes
Summer BBQs are a favorite activity. However, fatty meats and sugary sauces can have negative health consequences. This year, enjoy summer cookouts with a wellness twist when you opt for healthy grilling recipes. Here are some recipes to help you plan a healthy cookout:
- Healthy Grilling Recipes (Eating Well)
- Healthy Grilled Dinners (Taste of Home)
- Healthy Cookout Recipes (Clean Eating Magazine)
7. Do a Digital Detox
It’s tough to avoid screen time when we’re cooped up indoors all winter long, but summer provides the perfect opportunity for a digital detox. Benefits include:
- Better focus and productivity
- Reduced anxiety
- Better sleep
A digital detox also frees time to spend with your friends and family and on your favorite non-screen activities.
If you can’t (or don’t want to) take a break from your phone, you can alternatively marry the ideas of “digital” and “detox” for healthy activities. Ideas include listening to audiobooks on your daily walks and taking outdoor fitness audio classes.
RELATED: Digital Wellness for a Digital World
8. Bike to Work
In addition to obvious physical benefits, studies have shown that biking to work offers significant summer mental health benefits (Forbes), including:
- Higher energy levels
- Reduced stress
- Productivity and innovation boosts
Moreover, people who bike to work report greater job satisfaction and enjoy financial benefits: around $2,500 saved annually by not driving and, interestingly, bicycle commuters tend to earn an average of $15,000 more per year than their peers (Forbes).
If it’s not feasible to bike to work, you can substitute by biking to other places you need to go every week: the bank, grocery store, post office, and local pool, for example.
Use these resources to find biking trails in your area:
9. Try a New Sport or Activity
Summer is the perfect season to try a new sport or activity, which can boost personal wellness via physical, mental, and social benefits. Ideas include:
- Swimming laps or just going to the pool with your kids
- Hiking
- Pickleball
- Disc golf
- Kayaking
- Outdoor yoga
You can also join a sports league or hold a workplace volleyball, softball, or pickleball tournament. Studies have shown that adults who participate in sports enjoy improved mental health and social outcomes, and team sports are even more beneficial than solo sports (National Library of Medicine).
RELATED: 28 Corporate Wellness Ideas and Activities
10. Meditate Daily
Meditation offers myriad wellness benefits, and during the summer, you can meditate outdoors to immerse yourself in the sun’s warmth and the sounds of the season.
Meditation has been shown to foster mental wellness via stress management, greater creativity, and reduced negative feelings (Mayo Clinic). It can also improve physical wellness through lowered blood pressure, better sleep, and improved immune system and anti-inflammatory response (National Library of Medicine).
Get started with these free guided meditation resources:
11. Watch the Sunrise and Sunset
Studies have shown that watching sunrises and sunsets can trigger a feeling of awe, which in turn can improve your mood, foster positive emotions, and promote social behavior – all valuable factors in enhancing overall wellbeing (Science Daily).
If you live in a hot climate or can’t spend much time outside during peak sun hours, you can swap sunrises and sunsets for stargazing. Check out these helpful resources:
12. Participate in 5K or OCR Races
It’s well-known that 5K and obstacle course racing (OCR) offer physical benefits, but did you know they can also provide a mental and social wellness boost?
Both types of races require training, so you can train alongside friends and coworkers. Post-race celebrations are wonderful social scenes, and the sense of accomplishment you’ll feel when you achieve your goals (whether beating your best time or simply finishing) can do wonders for your mental health.
Find 5K and OCR races near you at:
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13. Take a Summer Class
This is one of our favorite summer wellness tips: summer classes allow you to unleash your creativity and learn new skills in social settings – indoors or out. Take a summer class to make new social connections and earn a sense of accomplishment, contributing to your mental, emotional, and social wellness.
Summer-themed ideas include:
- Plein air painting classes
- Outdoor photography classes
- Rock climbing or rappelling classes
- Yoga classes
- Kayaking classes
14. Read Summer Books
Functional magnetic resonance imaging (fMRI) studies have shown that reading stimulates neural pathways in the brain, improving memory and cognitive function (Nuvance Health). Reading can also reduce stress, lower blood pressure, and improve the quality of your sleep. There’s even a link between reading and longevity.
Clearly, reading is a fantastic summer wellness idea, as it’s an excellent time to catch up on the latest bestselling novels or self-improvement books – whether you prefer traditional paper books, e-readers, or audio books.
- Take books to the porch, patio, pool, or beach
- Join a summer library book club for adults
- Start (or join) a book group at work
15. Have a Reunion
Summer is a great time to reunite with old friends and classmates or attend your annual family reunion. Social connections are important for overall wellness. According to the American Psychological Association:
- People who maintain friendships are happier with their lives
- Adult friendships can help prevent depression and anxiety
- Even keeping up with acquaintances offers wellness benefits, influencing happiness
16. Practice Grounding Techniques
In the sphere of wellness, “grounding” can refer to two different practices. In the first, grounding (or “earthing”) is when your skin directly contacts the surface of the earth. Fascinating research published by the National Library of Medicine reveals that this type of grounding can:
- Reduce pain and inflammation
- Accelerate healing
- Relieve stress
- Improve sleep
It’s the perfect excuse to go barefoot in your backyard!
Grounding can also refer to therapeutic techniques designed to reduce anxiety. One popular method is the 5-4-3-2-1 technique, which can help you cope with anxiety. Read the full explanation by the University of Rochester Medical Center, which walks you through the process of acknowledging:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
RELATED: Unique Ways to Reduce Stress Levels in the Workplace
17. Start a Garden (or Shop at a Farmer’s Market)
Gardening is a wonderful wellness activity that offers multiple benefits, per The Ohio State University:
- Gardening stimulates the brain
- May reduce risk of dementia by 50%
- Increases cytokine levels, which activate serotonin (the “feel-good” hormone) and improves mood
Moreover, gardening is a fantastic way to get daily exercise and makes it easy to improve your diet with fresh, pesticide-free vegetables. It can also contribute to financial wellness, as it’s cheaper to grow your food than buy it at the store.
If you don’t have space for a garden at home consider starting or joining a community or workplace garden, which also lends social wellness benefits. Or buy fresh, locally grown produce at a nearby farmer’s market. Either way, check out this grilled vegetable recipe to make healthy and tasty summer dish.
18. Summer Savings
Even though we often spend on seasonal vacations and activities, summer can be a great time to address financial health:
- If traveling, take advantage of credit card points to get free hotel stays and discounted flights
- Use coupon sites for ongoing savings all summer long
- Think ahead and start a Christmas fund or begin saving for next year’s vacation – a little saved every week can save for big gifts or trips down the road
RELATED: Financial Wellness Programs in the Workplace: A Comprehensive Guide
19. Travel
Summer is known as vacation season, but did you know traveling offers wellness benefits? According to Harvard Business Review, traveling can:
- Unclutter your mind and boost creativity
- Reduce stress
- Improve your mood
That might seem like common sense, but consider this: one study found that women who took vacation less than once every six years were eight times more likely to develop heart problems than those who went on vacation twice a year (HBR). It’s no wonder that outdoor therapy is a new travel trend, as explained by National Geographic.
If traveling isn’t in the cards this year, you can opt for a staycation instead. Take time off work and make your vacation come to you in the form of backyard movies, watching an educational documentary series, or even reliving the halcyon days of your youth by lounging in a blow-up pool and enjoying some popsicles with friends and family.
20. Volunteer
Volunteering is a meaningful activity that also contributes to your wellness. According to South Dakota State University, volunteering benefits include better physical health, reduced anxiety and depression, a sense of purpose, and cultivating relationships.
Here are a few summer volunteering opportunities to consider:
- Work volunteer days where employees pick a cause and everyone chips in
- Environmental clean-up
- Children’s summer camps
- Fundraiser events (festivals, car washes, etc.)
- Planting trees
- Community gardens
- Local, state, and national park volunteer opportunities
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21. Get Your ZZZ’s
As activity-packed as summer is, it’s still important to get your sleep. Most people should aim for seven hours of sleep each night, as sleep restores your body’s cells and removes toxins (University of Wisconsin).
Per UC Davis, sleep also promotes:
- Heart health
- A healthy weight
- Reduced injury risk
- Learning and memory
Wellness is an important summer theme at home and at work. WellSteps offers a bevy of resources designed to promote summer wellness, including daily and weekly step and hydration challenges, healthy recipes, and activity tracking for sunscreen application and shopping local farmers markets. Our wellness program makes it fun with gamification plus social features that allow participants to post and comment on each other’s pics and videos. Learn more about our workplace wellness programs and schedule a demo today.
