It’s that time of year again – children running wild with no school in session, mothers socializing by the pool, families vacationing, and young adults traveling in their time off from work. No matter the phase of life, summertime typically has a different rhythm than the rest of the year.

For some people, the change of routine is nice, but for others, the summer can feel busy and stressful, making healthy routines hard to maintain. While changes in schedules can be difficult to manage, health can be prioritized when kept simple and flexible.

The World Health Organization defines health as “a state of complete physical, mental, and social well-being… [not just] the absence of disease.” This means that health includes balance, enjoyment, and caring for both the body and mind.

It is not achieved by following a strict set of rules, and it is not limited to a specific diet, exercise, or body type. For this reason, healthy habits may look different depending on the season, schedule, or personal needs. If summertime is forcing your routine to change, consider these three simple ways to still prioritize your health.

Tip 1: Embrace Physical Activity With Others

Physical activity helps manage and prevent disease, improve mood, and increase focus. It is also a great opportunity to be around others.

During the summer, don’t sweat it if you can’t make it to the gym each day. Physical activity can also include a family walk around the neighborhood, a friendly game of disc golf or frisbee, or a trail hike over the weekend. Another option could be to join a class with some friends from work or the neighborhood.

Exercise does not have to look the same for everyone – explore movement that works best for you.

Tip 2: Engage With a Variety of Fresh, In-season Produce

Eating fresh, seasonal fruits and vegetables increases affordability and provides the best flavor and texture. Summer produce also contains water that helps support hydration during hot weather. Consider supporting local farmers by visiting a farmers market, getting involved in a community garden, or purchasing summer produce from stores.

Fresh fruits and vegetables provide an abundance of nutrients that support health all year long. If you are wondering what is considered in-season during the summer, here are some examples:

Fruits

• Berries, including strawberries, blueberries, raspberries, and blackberries
• Stone fruits, including peaches, nectarines, plums, and apricots
• Melons, including watermelon, honeydew and cantaloupe
• Cherries and grapes

Vegetables

• Tomatoes
• Cucumbers
• Bell peppers
• Eggplants
• Squash, including yellow squash, zucchini, chayote, and kousa
• Corn
• Green beans and shell beans
• Leafy greens, including basil, arugula, spinach, and kale

Incorporating these foods does not have to be complicated. Try adding berries to yogurt, slicing cucumbers into lightly salted water, or grilling squash and peppers at cookouts. The summer season offers a variety of flavorful produce, so now is a great time to try something new.

Tip 3: Keep Mealtimes Consistent

Keeping breakfast, lunch, and dinner around the same time each day supports the body’s natural hunger and fullness cues. Plus, this practice maintains energy levels and provides structure when each day looks different.

Regular mealtimes are possible whether at home or traveling, making it a great approach for prioritizing health in times of variability. Simple habits, like packing snacks for travel days, planning meal breaks ahead of time, or eating within a similar time frame each day, can help create consistency.

Tying it All Together

Even when summer schedules change, health does not have to disappear with routine. Staying active with others, enjoying fresh seasonal foods, and keeping regular mealtimes can provide balance during busy or unpredictable days. Most importantly, health is not about perfection; it is about building flexible habits that support well-being in every season of life.