Written by Jade Cave, Assistant Transportation Safety Manager

As the weather warms up, our time outdoors tends to go up as well. Mowing lawns, planting gardens, and exercising outdoors are all part of our summertime activities. It also means days at the pool, family picnics, baseball, and other outdoor activities. These activities are great to help us stay in shape and maintain a healthy amount of physical activity, but they can also be dangerous.

Keeping Your Family Physically Active & Safe in the Warmer Months


Drink plenty of water before, during, and after physical activity to avoid dehydration. For low-calorie flavor, add slices of your favorite fruits such as melon, oranges, berries, or even cucumber or mint to a pitcher of water and refrigerate for two hours. 

Protect your family from the sun

Wear wide-brimmed hats, always apply water-resistant sunscreen with at least SPF 15, and reapply sunscreen every two hours.

Heat safety

Avoid intense activities between noon and 3 p.m. when the sun is at its strongest.

Dress for the heat

Wear lightweight, light-colored clothing; choose light, breathable fabrics such as cotton; and wear sunglasses to protect your eyes.

Head indoors

When the heat gets unbearable, try indoor activities at your local rec center like basketball, swimming, or yoga.

Healthier Meals on the Grill

As the weather gets warmer it’s time to break out the grill and cook some nutritious food. Here are some tips and ideas for a healthier grilling cookout:

Grilled fish

Especially oily fish like tuna and salmon have great nutritional benefits including omega-3 fatty acids. Rub a fillet with lemon juice and parsley or rosemary for enhanced flavor.

Make a better burger

If you’re grilling burgers, be sure to buy lean or extra lean beef, drain off the excess fat after cooking, and avoid making huge patties. Add finely chopped green pepper to your beef to get in some veggies.

Baked fries

Slice white or sweet potatoes into sticks, lightly spray with olive oil cooking spray, pepper, and paprika, and bake on a cookie sheet for 40 minutes at 375 degrees. 

Veggie kabobs

Load up skewers with mushrooms, peppers, cherry tomatoes, zucchini, yellow squash, or other veggies. Spray lightly with olive oil cooking spray and grill until slightly blackened. Check out a recipe here.

Try grilled corn on the cob

Leave the husks on, and grill for about 30 minutes over medium flame, rotating occasionally. Remove from the grill, let cool for about 5 minutes, remove the husks, and enjoy! Check out a recipe here.

If you would like more tips on how to say healthy in the summertime, contact your local occupational health trainer.

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