By John Ruibal, MS, RDN, CSSD, Prowers Medical Center Dietitian

Summertime is upon us! Now is the perfect time to take advantage of longer days. Get outside, get active and supercharge your fitness routine. Make the most out of the great areas in and around our community by taking your exercise routine outdoors.

The Lamar Loop, a 6.2-mile (10 km) path circling our city, is an ideal spot for biking, running and walking. Area parks like Willow Creek and North Gate offer great amenities such as walking paths, a swimming pool, frisbee golf, volleyball, kayaking and a swim beach. The Prowers Medical Center campus has a half-mile walking track with fitness equipment that can be utilized by all community members.

Grab a friend, family member or your dog and get outside this summer to jumpstart your health and wellness plan. Follow these tips to help you get started:

  1. Exercise. Adults need at least 150 minutes of physical activity per week and kids should get 60 minutes of play or exercise most days. Think of activities you can do in small groups or by yourself, such as walking, hiking, running, cycling and kayaking. If you are interested in taking advantage of new features in our community, be sure to check out North Gate Park’s new swim beach and kayak rentals.
  2. Get adequate vitamin D. Vitamin D is plentiful during spring and summer. The best way to get vitamin D is through sunshine. Adequate vitamin D in Southeast Colorado can be obtained with about 10 to 15 minutes of sun exposure, usually best between 1 and 3 p.m. Taking a nice stroll after lunch should do the trick.
  1. Take advantage of our access to fresh produce. Summer is a great time to start eating more fresh fruits and vegetables. Some of the best melons in the country are grown west of our community in Rocky Ford. A good way to increase fruit and vegetable consumption is to eat foods that are in season. Choose low-sugar fruits such as berries and melons.
  1. Stay hydrated. Be sure to stay hydrated during the long, hot and dry summer days. To ensure you are drinking enough fluids, pay attention to your urine color. If it is light yellow or clear, you are staying hydrated. If it is dark yellow, you need to drink more fluids and water should be your drink of choice. Another way you can increase fluid intake is by eating foods high in water content like melons, tomatoes and cucumbers.
  2. Eliminate simple sugars. Simple sugars are found in soft drinks, candy, cookies, cake, ice cream and pies, to name a few. Save these treats for special occasions as part of a meal — not as an in-between meal or snack.
  1. Reduce stress. Stress can cause a lot of health issues. Take some time for yourself each day to just breathe. Develop a plan to deal with your stress in a healthy manner. If you need help, seek out advice from a trusted source such as a clergy member or pastor. For professional assistance, schedule an appointment with a mental health practitioner.
  1. Take care of your teeth. Oral health is important to your overall well-being. Poor oral health can contribute to various diseases that go beyond affecting your teeth and gums. Last year’s pandemic lockdown may have caused you to avoid dental work or cleanings. Now is a good time to get back into a good dental hygiene routine and to schedule an appointment with your dental hygienist to get back on track.

Your health starts with you — make the decision to start living a healthier lifestyle. If you pick activities that are enjoyable to you, you’ll more than likely stick with them for the long haul. Invite your friends and family to be your accountability partners and, most importantly, have fun. Health is a life-long journey and summer is a great time of year to commit to a healthier you.