For you few lucky college students who are traveling in a few weeks for spring break, the goal is to have fun and keep your bodies nourished and protected while you do it. The number one rule of going anywhere warm and sunny is obviously SUNSCREEN. Sun protection is essential to skin cancer prevention – about 90 percent of non-melanoma skin cancers and 65 percent of melanomas are associated with exposure to UV radiation from the sun. In a rigorous study of more than 1,600 adults over the course of a decade, researchers determined that subjects applying sunscreen with an SPF of 16 daily reduced their risk of melanoma by 50 percent (Sunscreen Safety: The Reality).
My second rule to laying out in the sun all day and for that matter, performing any physical activity under the hot sun, requires drinking extra water and eating lush foods like fruits and vegetables that contain high percentages of water. Dehydration can cause problems like swollen feet, headaches or life-threatening conditions like heat strokes. I suggest wearing a brimmed hat and sunglasses to protect delicate facial skin from sun spots, wrinkles and leathery skin down the road.
Sticking to your workout routine over any kind of vacation can be very challenging once you’re faced with all the sweet cocktails, good food, beach merriment and night clubs on your vacation but it’s possible to avoid any extra weight gain. Wake up early and eat the good kinds of carbs and protein like eggs, bacon and whole wheat toast before going on an inspirational run on the beach for 30 minutes. In addition to your cardio run, here’s a powerful 30 minute workout from Health Magazine you can do without gym equipment; a perfect vacation solution to keep the weight off while you party.
- 2 minutes of jumping jacks
- Side lunges w/ 5-8 pound dumbbells for 24 reps, each leg
- Dancing squats w/ 8 pound dumbbell for 24 reps, each leg
- Line hops or jump rope for 2 minutes
- ‘Tipsy’ Bridge and Lift for 24 repps, each side
- Biceps and Arm Circles w/ 5-8 pound dumbbells for 16 reps, each arm
- Fast Feet for 2 minutes
- Triceps w/ a Twist using 8-10 pound dumbbells for 24 reps, each side
- Supermans (aka Roll Over and Sit Ups) for 16 reps back and stomach
- Cross Crawl for 2 minutes
Stretch it out and you’re done, ready to relax and carry on with your festivities!