5 Expert-Approved Wellness Tips to Help Make the Most of Longer Summer Days

(BPT) – Whether you love “hot girl walks,” hiking mountain tops, or playing doubles in pickleball, summer is the perfect time to prioritize your fitness and wellness routines — especially with the extra daylight we get. Sports RD Angie Asche is sharing five expert-approved tips to help you stay active and incorporate proper recovery habits — like eating almonds because of their exercise recovery benefits — during longer summer days.

1. A morning digital detox goes a long way

When your alarm rings in the morning, try not to start scrolling on your phone. While decreasing screen time may be a difficult habit to break, starting with a focused and positive mentality can set you up for a successful day. Instead of catching up on social media or checking your texts, I suggest stretching, making a nutrient-filled smoothie with some of my favorite ingredients like berries and almond butter, and getting outside in the warm weather to get beneficial exposure to light so your mind and body can get ready for the long summer day ahead.

2. Soak up the sun and don’t forget to hydrate!

Summer is the perfect time to take your workouts or other fitness activities outdoors. While you’re soaking up that sunshine, don’t forget your warm-ups, cool-downs and short breaks in between intervals. As a sports dietitian, I often tell my clients to listen to their bodies and use these brief rest periods as an opportunity to hydrate. This helps to prevent dehydration and exhaustion during exercise.

3. More time = more routine

Motivation and time are the biggest barriers to exercising. According to a recent survey conducted by the Almond Board of California1, yielding a sample size of 3,024 U.S. adults aged 18 and older representative of the U.S. adult population, a third of respondents are not motivated to exercise and more than a third of millennials (35%) report they don’t have time to exercise. The extra daylight is a chance to find time for you, including prioritizing your wellness routine. Take advantage of the longer days and warmer weather to get outside with your dog, try yoga in the park, or pick up a new sport.

4. It’s time for proper recovery

Summer activities can take a toll on your body, so give yourself enough time to allow your muscles to recover. According to the recent survey conducted by the Almond Board of California1, while 76% of Americans report exercising weekly, 30% don’t believe that their fitness routines are intense enough to need recovery and 22% don’t believe they exercise often enough to need recovery. But, even if you participate in a light walk on the beach or bike your favorite trails this summer, your muscles are moving, and you need proper recovery! Choose nutrient-rich foods that aid in your entire routine, like eating almonds for their exercise recovery benefits. Let your body recharge, and your muscles will thank you later!

5. A long day calls for quality sleep

Do you feel burned out by the end of summer days? One potential cause could be an inadequate amount of sleep. Lack of sleep can negatively impact your physical and mental capabilities. The amount of sleep you need varies by your age, according to the American Academy of Sleep Medicine, but overall, sleeping the recommended hours is associated with better health outcomes. While prioritizing your sleep might not seem easy with a busy schedule, consistency throughout the week is key to reenergizing your mind and body.

Overhead shot of a woman selecting a nut from a can of almonds with work-out weights jump rope and water bottle near by.

“Make the most of your longer days by getting active, but don’t forget to incorporate time to recover along the way. This can be as simple as stretching, hydrating or even choosing the right snacks. Almonds have been a must-have for me because they give me the nutrients I need to keep my body moving, especially during the warmer months,” said Asche. “And, promising new research found almonds may have a positive impact on exercise recovery.”

Like Asche recommends to her clients, two handfuls of almonds a day can aid in exercise recovery. New research2, conducted over four weeks among 64 U.S. adults ages 30-65 who are occasional exercisers, found that most participants who ate almonds experienced reduced fatigue and tension, increased leg and lower back strength during recovery, and decreased muscle damage during the first day of recovery. Rest and recovery are equally as important to your fitness routines as you get active this summer, so choosing foods that can help, like almonds, is key.

It’s time to enjoy your summer — you deserve it! Staying active and making time for recovery activities will help you have your best season yet. Check out almonds.com for more information on how you can make the most of your wellness routine.

Survey Methodology: A custom survey was conducted among a sample of 3,024 U.S. adults 18 years of age and older. The survey was live on January 29 – February 4, 2024. Quota sampling was used to collect a nationwide sample of respondents who were then weighted by gender, age, region, race/ethnicity, and education to mirror the demographical composition of the U.S. population.

Subgroup analysis was conducted to understand nuances across audience segments, with a priority on the following:

  • Almond eaters: n=2,495
  • Exercise at least once/week: n=2,309
  • Include exercise recovery at least somewhat: n=1,248

1 The survey yielded a sample size of 3,024 U.S. adults aged 18 and older representative of the U.S. adult population.

2 Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldemariam, M.M.,& Zhang Q. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Front. Nutr. doi: 10.3389/fnut.2022.1042719