My husband and I are doing a lot of mini-vacations this summer. That’s got me thinking about items I want to make sure I take with me, especially in hot weather.
Here’s my list for Baby Boomers and older adults:
1) Water bottle
I know you can buy water any time during your trip, but why bother? Just bring a sturdy water bottle that you can keep re-filling with cool water and ice as needed.
General goal: Aim to drink half your weight in ounces. For example, 150 lb. body weight translates to 75 oz. water per day.
2) Sun screen
I love the sun, and with my Italian heritage, I tan easily. But I’m also aware of the dangers of sun exposure, so I wear sun screen on my face, neck, and arms daily.
General goal: Apply a sunscreen with SPF of at least 30, every two hours.
Nuts are a versatile and highly portable snack. Pick your favorite variety, they’re all full of protein, fiber, and healthy fats (walnuts, almonds, macadamia nuts, hazelnuts, and pecans are considered heart-healthy snack choices). But they’re also high in calories, so limit the amount to one ounce.
General goal: Consume 1 ounce of nuts 3+ times per week.
4) Dried fruit
Like nuts, dried fruits are nutritional powerhouses, i.e., lots of nutrition and calories in a small amount of fruit.
General goal: A serving of dried fruit counts towards your fruit and vegetable goal of 5 – 10 servings per day.
5) A way to track activity
Set a goal for steps, walking minutes, or other physical activity before you leave for a trip. Then you can track walking with an activity tracker or pedometer. On the other hand, what I like about tracking minutes is that you can include bicycling and swimming along with walking.
General goal: 10,000 steps per day or 150 minutes of cardiovascular exercise per week.
6) A great personal development book
Whether it’s food, fitness, finances, or feeling good about the world, here are some of my favorite reads:
- You Are a Badass at Making Money, Jen Sincero
- The Miracle Morning, Hal Elrod
- Get Up! Why Your Chair is Killing You and What You Can Do About It, James A. Levine
- 1,000 Places to See Before You Die, Patricia Schultz
- The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Dan Buettner
General goal: Improve thyself and have fun!
For other fitness ideas to keep you healthy this summer, give me a call!
We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.
Lisa Teresi Harris is a Registered Dietitian, Certified Personal Trainer and author of the book Building Your Enduring Fitness. A certified Geri-Fit Instructor, she helps Boomers and seniors to regain and keep muscle strength, mobility, and energy.
Contact Lisa to inquire about a customized, in-home fitness program for you or a loved one.