NoExcusesGym

The Fourth of July, and summer fun are quickly approaching, so now’s the time to get in shape so we can look decent in swimsuits or in our shorts and tank tops.
We’ll bash golf balls to distant places, loll around the lake, bike in the heat of the day, murder tennis balls, spike the volleyball with reckless abandon, and slide head-first into home to avoid the tag.

Here are some tips from health experts at NewYork-Presbyterian Hospital, the hospital of the medical schools at Columbia and Cornell universities, to keep our joyous summer from turning into winters of discontent.

- Take advantage of fresh summer vegetables.
Indulge in salads, and steamed or grilled vegetables seasoned with spices, lemon and balsamic vinegar, a little Parmesan cheese and low-fat dressings. Make vegetables the main focus of meals, then add small portions of protein or starch.

- Bypass cake, cookies and ice cream in favor of fresh berries, melon and other fruits.
Fruit is fat-free, high in nutrients and fiber, and a natural energizer. Try non-fat frozen yogurt with fruit for delicious, fat-free, low-calorie dessert.

- Drink plenty of fluids in hot weather,
but watch out for high-calorie juice, whole milk, regular soda and alcohol. Reach for water, seltzer, juice diluted with seltzer, low-fat milk, or iced tea.

- Drink alcohol in moderation because it may stimulate appetite.

- Wrap fish or chicken in foil, add vegetables and seasonings, and grill.
Grilling meats allows some fat to drip off, which lowers fat and calories.

- Try “calorie banking”
by cutting back on calories a week before special occasions so you can indulge in foods you otherwise wouldn’t eat, such as potato chips and mayonnaise-based salads.

- Take advantage of the warm weather by exercising more,
playing Frisbee, volleyball or tennis, taking long walks or swimming laps.

DON’T FORGET TO PROTECT YOUR BODY FROM INJURIES
Golfer’s elbow, climber’s finger and runner’s knee are just a few of the problems that plague the boys - and girls - of summer. Here are some tips to avoid those injuries - and more serious ones.

- Prevent injuries before they happen by starting slow.
Don’t expect to be in the same playing condition that you ended up in last fall, even if you have been maintaining your fitness level. New activities require muscles and joints to respond differently, which may result in soreness that could turn into serious problems.

- Warm up before any activity to get the blood pumping.
Gentle stretching before finishing your activity will help those hard-working muscles retain and improve flexibility.

- Try rest, ice, compression and elevation - RICE - for tennis elbow, runner’s knee and similar injuries.

- Take frequent breaks.

- Don’t ignore little aches and pains in joints and muscles that may lead to serious injuries.

Source: NewYork-Presbyterian Hospital

(by Marcela Vanharova)