Category: Exercise

Summer heat can sap your drive to get moving, even if you’re someone who loves staying active. You might step outside for a jog or a walk and feel the energy drain out of you before you’ve even started. The truth is, movement matters—it keeps you feeling strong, lifts your spirits, and steadies your mind—but when the air feels thick and heavy, it’s hard to know where to begin.
Here’s the encouraging part: you don’t need to fight the heat or force yourself through the same routines you’d follow in cooler weather. With a few gentle shifts, you can keep going, feel good, and avoid wearing yourself thin. Let’s walk through how you can stay motivated when it’s too hot to even think about moving.

1. Find the Right Time

You’ve probably noticed how brutal the midday sun can be—it’s not your imagination. But if you shift your timing, you’ll find the day offers kinder moments. Early mornings or late evenings bring a softness to the air that makes movement feel possible again.
Try stepping out between 6 and 9 in the morning or after 7 at night. Open your windows to let the freshness in, or take your walk while the world feels calm. You might discover these quieter hours become a soothing part of your day, something you look forward to.

2. Ease Into Gentler Movement

You don’t need to push yourself to the limit when it’s warm—honestly, it’s wiser not to. Going too hard can leave you dizzy or drained, especially if the heat’s already working against you. Instead, let consistency be your strength.
Think about yoga in a cool room, a swim that refreshes you, light weights at home, or a walk instead of a run. Even a dance session indoors can do wonders. Give yourself 20–30 minutes—you’ll feel your body thank you for keeping it simple and steady.

3. Keep Water Flowing

It’s so easy to lose track of how much water you need when the heat creeps up. Before you know it, you’re sluggish, and the thought of moving feels impossible. Staying hydrated isn’t just practical—it’s a lifeline.
Sip water all day, not just when your throat begs for it. A pinch of sea salt or an electrolyte boost can help it sink in. Steer clear of too much caffeine or alcohol—they pull water away when you’re already stretched thin. Keep a bottle close; it’s a quiet nudge to care for yourself.

4. Bring It Inside

When the temperature climbs past 85°F, you don’t have to brave it outdoors—and you shouldn’t feel guilty for that. You can move just as well inside, with nothing more than a corner of your space and a little intention.
Try a workout video online, simple squats or lunges, a stretch while the TV hums, or walking your stairs. Even playing with kids or a pet keeps you going. Knowing you’ve got this option takes the heat out of the equation.

5. Break It Into Pieces

Some days, a full workout feels like too much—and that’s okay. You can still move by weaving it into your day in smaller ways. It adds up, and it’s easier to hold onto.
Maybe you stretch for 10 minutes in the morning, walk for 15 after lunch, sway to music for a bit in the afternoon, or do a few moves while supper simmers. You’ll feel the lift in your step without the weight of a long session.

6. Wear What Works

What you put on can change how you feel out there. Clothes that breathe, wick sweat away, and stay light on your skin make a difference. Pick pale colors to shrug off the sun’s heat.
If you’re outside, a hat, sunglasses, and sunscreen shield you, too. When you’re comfortable, you’re less likely to turn back early—and more likely to keep going.

7. Hold Onto Your Why

When the heat dulls your spark, lean into what movement gives you. It’s not about the effort itself—it’s about how you feel after: stronger, clearer, more at peace. Remind yourself why you show up.
Write it down if it helps: “I want to feel steady today,” “This helps me rest easier,” “I’m doing this for me.” That small anchor can carry you through the moment you hesitate.

Adapt and Keep Going

You don’t need to conquer the heat—just meet it where you are. Summer invites you to listen to yourself, adjust, and find what fits. A sunrise walk, a stretch in the cool, a dip in the water—every step counts. You’re not giving up; you’re showing up, and that’s what keeps you well.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

Most people think of strength training as a way to build muscle. That is true, but what a lot of people don’t realize is that it also fires up your metabolism. The more muscle you have, the more calories you burn—even when you’re just sitting around.

More Muscle = More Calories Burned

Muscle is a high-maintenance tissue. It takes more energy to keep it going compared to fat. That means the more muscle you build, the more calories your body naturally burns throughout the day. Even when you’re not working out.

Your Body Keeps Burning Calories After You Train

Cardio burns calories while you’re doing it. But strength training? It keeps burning long after you stop. This is called the afterburn effect (EPOC)—basically, your body works overtime to recover, which means extra calorie burn for hours.

Better Blood Sugar Control & Energy Use

Lifting weights doesn’t just help with strength—it makes your body better at using energy. Instead of storing extra sugar as fat, your muscles soak it up and put it to use. This helps lower the risk of type 2 diabetes and keeps everything running smoothly. Plus, strength training balances key hormones that affect metabolism, like testosterone and growth hormone.

Why It Matters

Strength training isn’t just about lifting weights—it’s about keeping your metabolism in high gear. More muscle, better calorie burn, and smarter energy use all add up to a healthier, more efficient body.
If you want to keep your metabolism working for you, strength training should be part of your exercise routine.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

The relationship between physical activity and mental health is a well-documented phenomenon highlighting the intricate connection between body and mind. Regular exercise is often touted as essential for physical health, but its impact on mental well-being is equally profound. Let’s explore how physical activity influences mood and promotes emotional health.

The Science Behind the Mind-Body Connection

Physical activity triggers biochemical changes in the body that directly impact mental health. When you exercise, your body releases endorphins, often called “feel-good” hormones. These natural chemicals interact with receptors in your brain to reduce pain perception and create a sense of euphoria.

In addition to endorphins, exercise influences the levels of neurotransmitters like serotonin and dopamine. These chemicals play a crucial role in mood regulation, helping to alleviate symptoms of depression and anxiety. Regular physical activity also reduces the levels of stress hormones like cortisol, creating a calming effect on the mind.

How Physical Activity Improves Mood

1. Stress Relief Physical activity serves as a natural stress reliever. When you’re active, your body redirects its energy to the task at hand, helping to reduce the emotional and physical toll of stress. Activities like running, yoga, or even a brisk walk can clear your mind and improve your ability to cope with life’s challenges.
2. Reduction in Anxiety and Depression Studies have shown that exercise can be as effective as medication or therapy for treating mild to moderate depression. By boosting serotonin and endorphin levels, regular physical activity reduces the severity of depressive episodes. It also helps regulate sleep patterns, which are often disrupted by anxiety and depression.
3. Enhanced Self-Esteem Engaging in physical activity can improve self-esteem and body image. Achieving fitness goals, no matter how small, fosters a sense of accomplishment and boosts confidence. These positive feelings contribute to a more optimistic outlook on life.
4. Improved Sleep Quality Poor sleep is closely linked to mood disorders, including anxiety and depression. Exercise promotes better sleep by helping regulate your circadian rhythm and reducing stress. A well-rested body leads to a more balanced and positive mood.
5. Increased Social Interaction Group exercise activities, like team sports or fitness classes, offer opportunities for social engagement. Building connections with others provides emotional support and contributes to a sense of belonging, which can significantly improve mood and overall mental health.

Types of Physical Activities That Boost Mood

Different types of physical activities can have varying effects on mood. Here are some examples:

1. Aerobic Exercise Activities like running, cycling, or swimming are excellent for releasing endorphins and reducing stress. They also enhance cardiovascular health, which has a positive impact on brain function.
2. Yoga and Pilates These practices combine physical movement with mindfulness, promoting relaxation and mental clarity. They are particularly effective for reducing anxiety and enhancing emotional resilience.
3. Strength Training Resistance exercises like weightlifting improve physical strength, enhance self-esteem, and reduce symptoms of depression.
4. Outdoor Activities Spending time in nature while engaging in physical activity, such as hiking or gardening, provides additional mood-boosting benefits. Exposure to natural light and fresh air further enhances emotional well-being.
5. Dance and Recreational Sports Engaging in fun and rhythmic activities like dance or sports adds an element of joy and social interaction, making it easier to maintain a positive mood.

Tips for Incorporating Exercise Into Your Routine

Starting and maintaining an exercise routine doesn’t have to be daunting. Here are some practical tips:

1. Start Small: Begin with activities you enjoy, such as a short walk or a dance session at home. Gradually increase the intensity and duration.
2. Make It a Habit: Set a regular schedule for exercise, and treat it as a non-negotiable part of your day.
3. Mix It Up: Vary your workouts to keep things interesting. This also ensures you’re working different muscle groups and getting full benefits.
4. Involve Others: Exercise with friends or join a class to stay motivated and make the activity more enjoyable.
5. Track Your Progress: Keeping a journal or using an app to track your physical activity can help you stay consistent and celebrate milestones.

The mind-body connection is a powerful link that underscores the importance of physical activity for mental health. By engaging in regular exercise, you can reduce stress, alleviate anxiety and depression, improve self-esteem, and enhance overall mood. Whether you prefer a brisk walk, a yoga session, or a team sport, the benefits extend beyond physical fitness. Prioritizing physical activity is an investment in your emotional well-being, leading to a healthier, happier you.

Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

In today’s fast-paced world, where the chase for a ‘perfect’ body often leads us to the nearest gym, we sometimes need to remember the essence of proper fitness. Let’s embrace a more holistic and mindful approach to wellness that transcends the conventional boundaries of gyms and workout routines. This article delves into conscious fitness, exploring how integrating mindfulness into our fitness regime can lead to a more balanced, healthy, and fulfilled life.

Mindfulness: The Core of Holistic Fitness

Mindfulness is being fully present and engaged, aware of our thoughts and feelings without distraction or judgment. When applied to fitness, it transforms physical activity from a mere task into a profound experience, enriching both our mental and physical well-being.

Benefits of a Mindful Fitness Approach

Enhanced Connection with the Body: Mindful fitness encourages us to listen to our bodies, understanding their needs, limits, and signals. This awareness leads to safer workouts, reduced risk of injury, and a deeper appreciation for our body’s capabilities.

Stress Reduction: Integrating mindfulness into our fitness routine helps manage stress by focusing on the present moment. This focus can significantly reduce anxiety and depression, creating a tranquil mind.

Improved Performance: By being present, we can concentrate better on our form and technique, leading to improved performance and effectiveness of the exercise.

Increased Enjoyment and Motivation: Mindful fitness transforms the routine into a more enjoyable and fulfilling experience, boosting motivation and commitment to regular exercise.

Incorporating Mindfulness into Your Fitness Routine

Start with Intention: Begin your fitness session by setting an intention. It could be as simple as dedicating the session to self-love or gratitude. This intention-setting helps in creating a mindful connection to the activity.

Engage Fully: During your workout, engage fully with every movement. Notice the sensation of your muscles contracting, the rhythm of your breath, and even the feeling of your heartbeat. This engagement keeps you anchored in the present moment.

Breathe Mindfully: Breath is a powerful tool for maintaining mindfulness. Focus on your breathing pattern during your workout. This will improve oxygen flow to your muscles and keep your mind engaged and calm.

Practice Gratitude: After your workout, take a moment to express gratitude towards your body and the effort it has put in. Acknowledging your body’s work fosters a positive relationship with exercise and encourages a healthier self-image.

Mindful Fitness Activities

While any form of exercise can become a mindful practice, some activities are inherently more conducive to mindfulness. These include:

Yoga: Combines physical postures, breathing exercises, and meditation to enhance physical flexibility, mental clarity, and emotional tranquility.

Tai Chi is a gentle form of martial arts that focuses on slow, deliberate movements and deep breathing, promoting balance and calm.

Walking or Hiking in Nature: Engages the senses fully, offering a unique opportunity to connect with the environment while exercising the body.

Swimming: The rhythmic nature of swimming, combined with the sensory experience of being in the water, offers a meditative and mindful fitness experience.

The Path Forward

Adopting a mindful approach to fitness invites us to redefine our goals, focusing on physical achievements and the journey towards a balanced and healthy life. It encourages us to find joy in movement, nurture our bodies with kindness, and celebrate the incredible feats our bodies perform daily.

As we embark on this mindful fitness journey, let us remember that the ultimate goal is to enhance our physical health and cultivate a sense of inner peace, fulfillment, and well-being that radiates through every aspect of our lives.

Embracing a mindful approach to fitness goes beyond the gym; it’s about nurturing a harmonious relationship between the mind and body. It’s a gentle reminder that fitness is not just a physical endeavor but a holistic journey towards overall wellness. So, let’s step beyond the confines of conventional fitness, explore mindful practices, and embark on a path that leads to proper health and happiness.

Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health, also serving as the Academic Director for the Ambulatory Residency Program at the same institution.