Summertime is the perfect opportunity to elevate your mind and body. Whether that means learning a new skill or venturing out to events in your area, now is the time to prioritize your well-being based on your specific needs and interests. While summer self-care might look different for each person, we’ve gathered a few tips to stay healthy and make the most out of the season- including activities for everyone to enjoy.
Stay Healthy
The key to making it through the hot summer days is establishing a routine that will make you feel good from the inside out. The CDC recommends the following for a healthy season:
- Move more, sit less – Get at least 150 minutes of aerobic physical activity weekly. (Keep reading for some suggestions to keep you up and moving.)
- Wear sunscreen – Use shade, wide-brimmed hats, clothing that covers and a broad-spectrum sunscreen with at least SPF 15 for sun protection. Make sure you reapply SPF every two hours or after any physical activity.
- Don’t forget the insect repellent – Use insect repellent and wear long-sleeved shirts and long pants to prevent mosquito bites and ticks. Always check your body, clothing and pets for ticks after a day out.
- Keep cool in extreme heat – Extreme heat can be dangerous for everyone but may be especially dangerous for people with chronic medical conditions. Always keep a personal fan on hand.
- Eat healthy – Delicious fruits and veggies make any summer meal healthier. Healthy eating supports muscles, strengthens bones and boosts immunity. For a fun summer outing, visit your local farmer’s market for in-season produce.
- Choose your drinks wisely – Opt for fluoridated tap or sparkling water instead of sugary beverages this summer. Pro tip: add slices of lemon or cucumber for a refreshing and lightly flavored drink.
According to the Physical Activity Guidelines for Americans, children and adolescents should participate in at least one hour of moderate to vigorous activity daily, while adults should aim for 150-300 minutes a week. Muscle strengthening and aerobic exercise provide health benefits across the board, so engaging in activities that will get your heart pumping this summer is important. These are some of our favorites:
Take a Virtual Summer Wellness Class
Sometimes it isn’t easy to find a way around the city. Through August 19, join an inclusive Zoom summer wellness class for people with disabilities and friends. Each class is $10 and includes lessons in cardio, kickboxing, strength training, dance and more. Not only can you stay fit in the comfort of your own home, but you can also make friends while staying active! Visit Coach Yomi Karade’s website to secure your spot in an upcoming class.
Go for a Swim
The pool is an excellent option for those looking to cool down and get a workout in. Splashdown Waterpark is Northern Virginia’s largest waterpark, comprised of multiple pools, waterslides, a lazy river and concessions. The park has a concrete walkway for wheelchair access, in addition to 3 ADA-approved wheelchair lifts. Admission prices vary; visit the Splashdown website for more information.
If you’d rather swim in a natural environment, many Virginia State Parks have beautiful lakes or bays open to the public. The Virginia Department of Conservation and Recreation website offers a list of state parks open for a swim, including some with guarded swimming for extra protection and peace of mind. Virginia State Parks are home to plenty of other activities, events and programs you can use this summer.
Join a Group Fitness Class
For in-person engagement, the Manassas Community Center offers land and water group exercise classes for seniors, adults and teenagers. The online calendar allows you to register for classes ranging in activity and intensity for fun workouts all summer. All Access Memberships are available for unlimited access to all courses offered, or you can drop into certain classes for a $5 fee.
Venture Out
From hikes in nature to outdoor concerts, Virginia has it all. The summer season is a beautiful time to engage in activities outside your comfort zone. The best part is that many activities are inexpensive or even free of cost. While searching for activities may be overwhelming, Virginia.org is an excellent resource for happenings all over the state. Additionally, Accessiblevirginia.org, the only website of its kind in the United States, is a fantastic resource that provides detailed descriptions of attractions that meet the needs of individuals with disabilities. If you need some fun ideas to get you started, we’ve got you covered:
Catch an Outdoor Concert
Every 2nd and 4th Friday through September, Stonebridge at Potomac Town Center hosts a Summer Concert Series, with live bands from 8 -10 pm. You can enjoy new music while perusing the town center filled with boutiques and restaurants. The concerts are free and family-friendly, with open space to dance with your loved ones! Check out the Stonebridge website for their complete events calendar: https://stonebridgeptc.com/events/
Museums
Virginia is filled with museums and historical sites offering an inside look at the state’s history and culture. Many of these locations are accessible and inclusive, like the Alexandria Archaeology Museum, the Arlington House and the National Museum of the Marine Crops. Another great museum to visit this summer would be the Manassas Museum, set to reopen on Saturday, July 29, with exhibit galleries showcasing a wide array of artifacts and collections, allowing visitors to engage with the history and culture of Manassas.
Trails
One of the best things about the summertime is the nice weather! In addition to state parks, there are also local trails for a fun daytime adventure. Manassas offers many hiking trails to explore with picture-perfect scenery and a chance to immerse yourself in the history of the Civil War. The National Park Service website lists different trails you can visit during your trip. AccessibleVirgina.org also lists various trails that are also accessible throughout Virginia.
How can I get to where I need to go?
For outings in the Northern Virginia Region, OmniRide is a public transportation system that provides many different ways to reach your destination. You can easily locate bus schedules and determine which bus service fits your needs on the OmniRide website. OmniRide Access is a paratransit service for individuals with disabilities offered to eligible passengers at a reduced fare. Plan your day trip ahead of time to plan out your route and make the most of your outing ahead of time.
Rest and Recover
Giving your mind and body a chance to recharge is the best way to ensure you will have the energy to take on the summer season. This means getting an adequate amount of sleep each night (at least 7 hours), taking breaks from technology and practicing mindfulness and being in the moment. A good way to connect with your mind, body and heart is by taking a few minutes out of your day to meditate and practice breath work. Soul Dimension offers a free online yoga breathing class every Wednesday to help improve overall well-being. For more information, visit the Soul Dimension website.
As you determine how you want to maximize your summer holiday, reflect on the things that bring you the most joy. What activities do you find yourself gravitating toward? How can you make the most out of your experience? This summer, remember to stay healthy, stay active, and, above all, listen to what your body needs. Use this summer to create the version of yourself you want to be each and every day.
