Page 36 - Florida Sentinel 5-6-22

Health
Summer is knocking at our door! For those of us who slept all winter and spring, we still have a short time to get our bod- ies in decent shape before the summer begins. If you want to get fit and feel light and ener- gized for the summer, follow these six steps for the summer body you deserve!
1. Eat clean
This term has been used countless times and may be overused, but the key to losing weight is not only working out but also changing your eating habits.
Eating clean is not costly and you don’t have to head to Whole Foods and buy all of their or- ganic food items.
You can change your eating habits simply by cutting out sug- ars, processed and fried foods, dairy, and unnecessary carbs.
Incorporating foods like smoothies, grilled foods instead of fried foods, leafy greens, and salads will help detox your body of the unhealthy foods you’re used to eating and help cut the fat! It can be a difficult transition but your body will thank you later.
2. Begin cardiovascular activity
Cardio workouts are a good way to shed fat. Pick an activity that you enjoy doing for 45 min- utes or so.
Activities could include run- ning/jogging on the treadmill,
biking on an elliptical, hiking, swimming and any other activity where you work up a sweat. Al- ternating exercises each day pro- vides a change in motion but you are free to do the same exercise each day.
3. Strength train
The term strength train sounds intense, but it’s simply exercising by strengthening and toning your muscles. You do this by implementing weights and dumbbells into exercises such as squats and crunches. Other types of strength training exer- cises include push-ups, pull-ups, chair dips, planks, lunges, calf raises and wall sits. Weight ma- chines are also very useful for strength training.
4. Hydrate
Staying hydrated is always important. During the summer months, it’s even more neces- sary.
According to the American Heart Association, “Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles.
And, it helps the muscles work efficiently.”
Drinking a glass of water be- fore a meal can also help curb your appetite and limit unneces- sary snacking.
Whatsmore, research indi- cates that drinking water (espe- cially cold water) can help you burn calories. Water also helps rid our bodies of toxins and waste that may cause us to feel bloated and add a few extra pounds.
5. Limit alcohol
If you are trying to reach those summer body goals, then you may want to limit your alco-
hol consumption. Beer is filled with empty calories. Meanwhile, alcohol such as whiskey and rum has a lot of added sugars. If you must drink, consider light liquors such as gin and vodka.
6. Get rest
It is important to make sure you are getting an adequate amount of sleep so that your body has time to recuperate and strengthen. Additionally, not getting enough sleep can add pounds to your waistline. Your body will thank you for finding a balance between having a good time, exercising, and rest- ing.
FRIDAY, MAY 6, 2022 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 17-B