Getting ‘Back’ Into Summer Shape

You hear lots of talk about getting into shape for summer, but at the VSI, we focus on health, particularly back health. Summer is a time for being active: beach trips, swimming, outdoor activities, and more. To get ready, it’s essential to prepare your back for these activities. Let’s explore how to set health and wellness goals this summer to support your overall well-being and back health.

Do a Mid-Year Check on Your New Year’s Resolution

Data shows that 74% of people set lifestyle goals at the start of the year, but these resolutions often fade by February. As you revisit your goals mid-year, focus on practical, sustainable changes.

Reaching for the stars is admirable but often unsustainable. Start small: take the stairs, park farther away, or spend more time walking with family or pets. Use activity trackers for feedback and benchmarks.

Decide where to fit in exercise. Early mornings or evenings might work best, depending on your schedule.

5 Tips to Keep Your Health in Check This Summer

1. Get an Accountability Partner

My husband and I balance careers and parenting by holding each other accountable for maintaining a healthy lifestyle. This helps us grow old together and set a positive example for our children.

2. Build-in Breaks

Pushing too hard can lead to injury and fear of exercise. Start or restart your fitness routine with balance and moderation. I recommend keeping an exercise mat handy and using a Tabata timer for structured workouts. It’s a flexible tool for exercise timing.

3. Be Consistent

If you’ve experienced neck or back pain, revisit basic core exercises like planks and bird-dogs. Start small and commit to daily routines, even for a few minutes. Build from there with resources like therapists, YouTube, or apps.

4. Focus on Stretching, Exercise, and Nutrition

Your body performs better with proper nutrition and activity. Balance your diet with lean protein, vegetables, and reduced starches and carbs. Exercise is essential for burning fat and building muscle. Commit to consistent workouts and allow occasional indulgences. Moderation is key. Enjoy your favorite foods with self-discipline, like splitting desserts or saving half your meal for later.

5. Set a Summer Goal

After having children, exercise became a priority for me to manage weight and mental health. Strength training this year has been rewarding and motivating. My goal this summer is to maintain my motivation and commitment, prioritizing exercise even with a busy schedule. Make time for yourself—it’s a vital part of a successful and healthy summer.

Thao Allen, PA-C is a surgical Physician Assistant at the VSI and has been part of the team since 2010.