Exercises and diets for after the summer

Summer is a time of relaxation, rest, vacations, eating out often… It is normal that we may follow a less balanced diet and, because of the heat, not exercise as much as we would like.

Here are some realistic keys that will motivate you to get back to a healthier routine and leave sedentary habits behind.

How to resume exercise?

When the summer is over, and with the return to routine, we are often in a hurry and want to resume exercise after months of hiatus. You have to start slowly, otherwise injuries can occur that can further delay a return to healthy exercise.

The objectives must be realistic, if we want to go from 0 to 100 in the first week, we will become demotivated and we will not feel like continuing for some time. And exercise is perseverance and determination, if we do not increase the difficulty little by little and without leaving it aside, it is very difficult to achieve the goals we have previously set.

To begin, it is best to start with a short aerobic exercise routine – low to medium intensity but long-lasting exercise – such as jogging, cycling or dancing.

After a couple of weeks with these exercises, we will start with a routine of two or three sessions per week including anaerobic exercises – they are high intensity but of short duration – such as weights, sit-ups or push-ups.

If you have the option of going to a gym, it is always good to ask the instructors and specialists, they will help you know what types of exercises are best for you.

Healthy diets to get back to routine

With the vacations, the heat, family, friends… It is normal to snack more between meals -generally unhealthy foods-, to lose sleep hours and to change some of the habits we are used to.

It is very important to recover as soon as possible a balance in the diet to feel more energetic and not to make the return to routine so hard.

The foods that provide the most energy and are totally healthy are: fruits, legumes and eggs, oily fish, nuts, avocado and dark chocolate.

All food should always be consumed responsibly, never abuse a particular food, the diet should be as varied as possible. For this reason, we leave you with a variable and daily diet that includes all these foods.

• Breakfast: Fruit salad bowl / Whole wheat bread with olive oil and tomato / Low-fat yogurt with chia seeds.

• Mid-morning: 2 slices of melon or watermelon / A handful of nuts.

• Lunch: Pasta salad or brown rice with tomato, avocado , soft cheese, oil, vinegar and salt. Skimmed yogurt for dessert.

• Snack: 2 or 3 ounces of dark chocolate / A piece of fruit.

• Dinner: Baked salmon with lemon juice / A bowl of gazpacho / Infusion.

Hydration is a very important part of this process. It is advisable to have a bamboo thermos on hand at all times.
bamboo thermos
It is advisable to always have a bamboo thermos -which keeps both hot and cold for 24 hours- to drink constantly and help the metabolism to work properly.

Always count on the supervision of a professional nutritionist if you want to follow a more exhaustive diet, the safety and well-being of each individual always comes first.