Your Welcoa membership has expired.

20 Festive and Fit Tips for Summer Fun

WELCOA’s quick guide to surviving the heat and getting the most out of your summer. The summer is a wonderful time of year to plan lots of outdoor activities. Simply take care of yourself and have safe fun in the sun!

Sarah’s Summer Health Tips

Stay Hydrated

Keep a reusable, BPA-free water bottle filled, and drink at least 8 ounces of clean water for each half hour you are outside. You don’t have to drink all of that water; you can eat foods that will quench your thirst too! Add a few of these fruits and vegetables to your summer menu: cucumber, lettuce, celery, watermelon, strawberries, carrots, cantaloupe.

Wear Sunglasses

For optimum protection, wear a pair of UV-blocking sunglasses that fully wrap around the eyes with labels that say “UV absorption up to 400 nm” or “Meets ANSI UV Requirements” which means that that glasses block at least 99% of UV rays. Ensure that children have smaller versions of real, protective adult sunglasses, and not toy sunglasses.

Use Sunblock

Apply a broad-spectrum sunscreen (protects against both UVA and UVB rays) of SPF 30 or higher to all exposed skin areas while in the sun, and re-apply frequently, especially after getting wet. It’s only a filter, and it does not block all UV rays, but it is a good first line of defense.

Wear a Hat

It will protect your head from harmful sun rays and provide shade for your face and neck. Make sure that the brim is at least 2- to 3-inches all around, and if it has a dark, non-reflective underside, it can help to lower the amount of UV rays reaching the face from reflective surfaces such as water.

Seek Shade

An important way to limit your exposure to UV light is to avoid being outdoors in direct sunlight too long. The UV rays are the strongest between 10 a.m. and 4 p.m. Use the Shadow Test if you are unsure how strong the sun’s rays are. If your shadow is shorter than you are, the sun’s rays are the strongest and it’s important to protect yourself.

Jocelyn’s Summer Fun Alternatives

Finding ways to keep your family active during the summer can prove to be quite a task with “school’s out” woes circling your home. Try these fun alternatives to stay cool but keep moving!

DIY popsicles.

Walk to your local grocery store or convenience shop and buy your favorite fruit juice. Orange, cranberry, and apple are great options! Using small dixie cups or reusable ice cube trays, fill the slots with juice and a few pieces of frozen or fresh fruit. Freeze for 1 hour then add popsicle sticks or plastic forks and continue freezing overnight. Store up to 1 week.

Visit your local fair, zoo, or farmer’s market.

Pack a bag of snacks, a water bottle, and don’t forget the sunscreen!

Create a home video.

Easier than ever before, we have access to high-quality cameras at our fingertips. Create a short music video or family docuseries about your summer activities! Share with family and friends at your next get-together.

Host an outdoor family game night with frisbee tic-tac-toe.

Use chalk or sidewalk paint to draw up a tic-tac-toe board and use frisbees to increase the intensity-level. Don’t have a sidewalk or driveway nearby? Use string or masking tape to draw up the board in your hallway or living space.

Have a water fight or try squirt gun painting.

Break out the hose and water balloons! Be sure to use the “safe zone” (avoiding faces, shoulders to toes) and play a game of tag. Fill up squirt guns with water and food coloring and create a masterpiece on an old sheet or piece of construction paper.

Start a vegetable garden.

Growing your own garden is easy with just a few simple steps and materials you might already have at home. All you need is an empty egg carton, seeds (can be bought at your local nursery or garden center or extracted from produce you’ve purchased at the store), coffee grounds or a small bag of potting soil, a spray bottle of water and the sun! Fill the container about 3/4 of the way full with soil. Sprinkle the seeds and gently press down. Top with remaining soil and add water. Follow instructions for growing.

Join a summer reading program.

A membership with your local library is a great way to get out of the sun and cozy up with a good book. Reading helps keep brains sharp during the slow months of the summer and for heading back to school. Many libraries are free to join and offer summer reading programs for kids and adults.

Make a one-day road trip.

Plan a trip to your favorite outdoor scene! Pack a healthy picnic and take in the nature! Leave the devices at home and be sure to clean up after your lunch!

Tie dye a shirt.

Create a colorful piece of clothing from old t-shirts or socks. All you’ll need is a few buckets, water, your favorite food coloring, plastic bags, and rubber bands. Separate portions of the shirts and tie off with rubber bands or twist the entire garment and add rubber bands to separate in sections. Fill the buckets with water and add a few drops of dye to each. Dip various parts of your garment in the bucket. The longer it stays, the brighter the color! Store in a plastic bag overnight. Rinse with cold water and wash separately a few times before adding to other loads of laundry.

Make a time capsule.

This is a great way to capture memories from the school year or summer! Fill an old shoe box or container with reminders of the fun activities you or your family participated in! Items might include ticket stubs, Polaroid pictures, seashells, bottle caps, dried flowers, and more! Write a note to yourself and store in a safe place. Create a reminder in your phone to take a look in 1-, 3-, 5-, 10-years!

Pay it forward by helping a neighbor with yard work or walking their dog.

Summer is all about getting outside and spending time with loved ones. Spread the joy of summer in your community by “paying it forward”. Ask neighbors if they need help with yard work or walking a family pet. Pick up trash on the nearest, safe street or take a healthy treat to your next activity!

Build an indoor fort.

Need a break from the heat? Play “the floor is lava” with pillows and blankets in your living room! Set up an obstacle course with the furniture around your house. Don’t step on the floor otherwise you’ll “melt”.

Host a community potluck.

Invite neighbors, friends, and family over for a meal! Setup tables and chairs outdoors or in your home and invite guests to share a dish. Potlucks are a fantastic way to try new foods from different cultures and backgrounds.

Have an indoor spa day.

Who says you can’t practice a little self-care and “treat yourself”. Many foods in your pantry can be used to create a simple face mask or body scrub. Mix together the juice of a lemon or orange with a little coconut oil and sugar to create a fresh scrub for your feet! Combine ground oatmeal, honey, and a little lemon and apply to your face. Leave for 10-15 minutes and rinse with warm water. Slice up cucumbers and lay over your eyes for an even more relaxing getaway.

Play a game of charades or “heads up”.

While summer is a great time to take a break from Smart phones and tablets, there are a lot of fun and free apps to play with your family! Create your own unique game of charades in three rounds. Have everyone think of 3-4 ideas, write them on a piece of scratch paper (person, place or thing) and put them in a bowl. Go around the room and with a 20-second timer, draw and describe (without saying the word) as many ideas. The first round ends when the bowl is empty. For the second round, reduce the time to 15-seconds and this time, act out the same ideas. For the final round, reduce the timer to 10-seconds and players can only use one word to describe the ideas.






Get started with the most trusted leader in Worksite Wellness.