Staying healthy during the summertime can be tricky because of the heat, the fun activities like parties and trips, and the long days. This is why it is important to stay motivated and disciplined even when you're out partying all week.

If you are a mother who is trying to find a way to keep their children healthy, or you are a company owner and you've noticed the morale amongst your employees is low, or even if you are a student who is worried about your physical wellbeing, you should continue reading.

It doesn't matter if you are searching for challenges for yourself, your family, or your employees, we've created this article with some ideas to help you and your people stay healthy and challenged during the summer.

Continue reading and find some ideas for a workout, diet, and mental health challenges. Keep in mind that all these activities work best if you do them in the company of someone else.

You could challenge other employees in the corporate company you work for, encourage your siblings to take time during their days to complete the challenge with you, or create a game with friends to build better habits.

Another great way to stay motivated is by hiring a private tutor or entering a fitness summer program. Hiring a private tutor from Superprof can be great because they can help you work on your habits, stress levels, sleep routines, and your overall wellbeing.

You could hire a tutor to go to your house or to connect online a couple of days per week every month. You'll notice an improvement after one month of constant support throughout every wellness activity.

Don't forget that some tutors on Superprof offer the first lesson for free. They offer the first lesson for free because they want you to have an opportunity to see how good they are or how well you will adapt to their classes.

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Workout challenges

Wellness activities to do during the summer
Learn to enjoy your wellness journey as much as you enjoy your social life. Foto de Jon Flobrant en Unsplash

To keep yourself, your family, your team, or your employees motivated during the summer, you should encourage them to join a fun fitness challenge. Maybe doing something with a team is what people are missing to finally start a positive wellness journey.

A wellness or fitness challenge shouldn't be about who is burning more calories or who is sticking to a restrictive diet the longest. It should be a challenge that is friendly with everyone's schedule and physical abilities.

For instance, it could be walking for 30 minutes every day after eating a meal. Every employee in a corporate company could go for a walk after lunch for 10 minutes and continue adding time other times of the day. This would help the employees build better habits, and morale, gain energy, and get them ready to get back to work as soon as they are done.

Another challenge could be to complete a certain amount of steps daily and to check with your family members every night at dinner. This activity can motivate your family members to go walking for even the most mundane activity.

If you have summer classes and you have a school project, you could motivate your team to stay active with you by having them do a wellness activity every week. If there is a price involved people might feel even more motivated to care for their wellbeing.

These types of challenges can last one day or they can last for a month, it all depends on how committed people are to the activities. Remember that humans are social beings and we are constantly looking for company in everything we do in life.

This is why having a health challenge can work better if you encourage someone and are encouraged by someone else. You could be encouraged at home, in the workplace, at school, and more. It is just about finding the people who challenge you!

It is all about finding out how to keep our bodies healthy during the summer and finding someone who wants to stay healthy with us.

Dietary challenges

Keep in mind that working out is not the only way to maintain a healthy life. Nutrition is a huge part of being healthy and during the summer is especially hard to stick to a diet.

We have holidays, parties, picnics, barbecues, and so many other events where the food isn't the most healthy. This is why finding a way to challenge yourself can be tricky!

First, you need to learn what foods you should avoid during the summer and what foods you should eat during the summer.

Nutrition is a tricky business and it is not something you should take lightly. If you want to learn how to properly feed yourself, we recommend you hire a nutritionist to help you understand your needs.

Drinking plenty of water during the summer
Remember to drink lots of water to stay hydrated and avoid having health issues during June, July, and August. Foto de Giorgio Trovato en Unsplash

You can look for nutritionists right here on Superprof, and find someone who has experience in areas that you are interested in (like weight loss, weight gain, muscle gain, healthy habits, etc).

However, there are some dares you could follow to stay motivated. For instance, you could challenge other employees in the workplace to cut the amount of caffeine everyone consumes daily. Instead, you can create a game where every employee has to drink a certain amount of glasses of water daily.

Or you could challenge your family members to eat a minimum of two hydrating fruits daily. These fruits can be portions of watermelon or cantaloupe, grapes, oranges, and more.

The goal is for you and everyone around you to maintain a wellness challenge that will help improve your lives, it is not about complicating your life and making yourself miserable. Enjoy the good food in your office or at your favorite local restaurant.

Mental health challenges

Wellness is not only about having a healthy body, it is also about caring for your mind. Mental health is often overlooked, but it is as important as physical health.

This is why you could also find ways to challenge yourself and others during June, July, and August not only physically but mentally too.

Working out in the office
Find some ideas to work out in your own office or a way to motivate every employee in your local business or company. Foto de Austin Distel en Unsplash

You could challenge yourself and others to find better sleeping habits. Sleep is very important, especially during summer when we are using a lot of our energy just to survive the heat.

These months can be exhausting, which is why having a good night's sleep is important. You could challenge yourself to set strict sleeping schedules and to always try to get 8 hours of sleep.

Another way to care for your mental health can be by learning how to meditate. Meditation can help you learn how you feel and what you need. You can find tutors right here on Superprof who can teach you how to meditate.

If you do a daily 15-minute meditation, you will notice the improvement by the end of the summer! You have to be disciplined and make a commitment to yourself if you want to successfully learn how to meditate.

You could also look for a mental health program and spend your vacations learning how to care for your mental health. It might not sound like the best plan but it can make all of the difference for the rest of your social, professional, and educational life.

If you learn to manage your mental health you'll learn to manage your stress levels and many other physical issues you might have caused by unattended mental health.

How to stay motivated during the summer

Working out with friends during the summer
Changing your lifestyle won't happen after one day, it will take you longer than anything else in your life but in the end, it'll be worth it. Foto de Gabin Vallet en Unsplash

Challenging yourself won't be useful if you don't have real motivation. Wanting to have a "beach body" is never enough motivation because it puts a time limit on your goals.

However, if you have made a conscious decision of changing your lifestyle, regardless of the time of the year, then you'll see that staying motivated won't be a problem.

Yes, it is important to learn how to keep active during the summer, however, you should also learn how to stay active during fall, winter, and spring.

Changing your lifestyle can be complicated, but it is not impossible, even more so if you're not alone. We recommend you strive to find a tutor, personal trainer, nutritionist, and psychologist. These professionals can help you turn your life around with a little bit of hard work and commitment to yourself.

The motivation you need is within yourself because any external motivation won't last more than one month, and if you truly want to stay healthy you need a long-term commitment.

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Maria