Wellness

10 ways to embrace summer (the healthy way)

Presented by a COLAtoday Partner

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Being healthy doesn’t need to be boring — get creative with how you eat + play this summer. | Photo via Unsplash

Sweet, sweet summertime. From relaxing days by Lake Murray to high-energy adventures at Congaree National Park, even the seasons help remind us that life is all about balance.

The halfway point of summer is a great time to check in on your health + well-being, so we’re sharing 10 ways to embrace summer the healthy way:

Move your body

Add some exercise to your summer routine.

Take a walk: Put on a podcast + hit the trails or walk the dog (Sesqui anyone?). Pro tip: Walking 30 minutes every day can improve joint health and prevent illness.
Play pickleball: Try your hand at America’s new favorite sport at one of these indoor or outdoor pickleball courts.
Go for a bike ride: Rent a bike and explore the city on two wheels. Bonus: Here are three ways to ensure good cycling technique to prevent injury.

Get outside

Sunshine and fresh air do the body good.

Catch some rays: Hit up Lake Murray by boat to cool off + soak up the sun’s rays. (Remember, safety first when on the water.)
Unplug in nature: Prep for a worry-free time and bring a book or journal to your fave local park.
Enjoy outdoor entertainment: Did you know listening to music can lower stress? Unwind at an outdoor concert this summer.

Eat well

Nourish your body with a healthy meal.

Savor seasonal produce: Shop at a local farmers market to add more seasonal + fresh produce to your diet.
Grill outside the box: Skip the burgers and bring some heart-healthy ingredients to the cookout. (Think: seafood, grilled peaches + veggies.)

Prioritize wellness

Protect yourself from those famously hot SC summer days.

Stay hydrated: Learn the signs of dehydration + aim to drink at least 48 ounces of water per day.
Wear sunscreen: Before your outdoor adventures, pack to protect your skin (think: 30+ SPF and sun-protective clothing).

Asked

What health + wellness topics would you most like to see in future wellness newsletters?

A. Healthy eating tips
B. Disease prevention + treatment
C. Fitness + activity
D. Mental health + wellness
E. Weight loss + management
E. Other: _________

Let us know

Events

Active

Hot Summer’s Night 5K | Saturday, August 5 | 7:30 p.m. | Strictly Running, 2515 Devine St., Columbia | $20-$35+ | Embrace a hot summer night in downtown Columbia with this 5K road race + youth fun run.
Big Tree Hike at Congaree National Park | Saturday, August 12 | 1-4 p.m. | Congaree National Park, 100 National Park Rd., Hopkins | Free, registration required | Register for this guided 5-mile walking tour with Volunteer Park Naturalist John Cely to explore some of the park’s big trees.

Health and Wellness

Burn, Barre, & Breathe Triathalon | Sunday, July 30 | 11 a.m.-12:30 p.m.| Craft and Draft Irmo, 7583 Saint Andrews Road, Irmo | $30 | Join Good Company Yoga, Kingfisher Strength, and Soulift for a 90 minute Burn, Barre, and Breathe Triathlon Workout.
Prepared Childbirth Class | Monday, August 14 | 12-1 p.m. | Virtual | Free | Expecting mothers can sign up for this online class to learn from specialists at Prisma Health about medical interventions in preparation for childbirth.

Sports

American Pickleball Tour | Friday, July 28-Sunday, July 30 | Times vary | Columbia Metropolitan Convention Center, 1101 Lincoln St. | $50+ | Registration is open to play in this Round Robin format pickleball tournament, open to all skill levels and ages 14-60+.
Columbia Fireflies vs. Charleston Riverdogs | Tuesday, August 8 | 7:05 p.m. | Segra Park, 1640 Freed St. | $5+ | Grab tickets to watch the Columbia Fireflies play the Charleston Riverdogs, plus $2 hot dogs, popcorn, and fountain sodas.

Outdoors

Purple Martin Tour | Thursday, August 3 | 6:30-9 p.m. | Jake’s Landing, 220 Jake’s Landing Rd., Lexington | $50 | Join Wingard’s Naturalist and USCG Captain Zach Steinhauser for a pontoon tour on Lake Murray to see the largest purple martin roost in North America.
Storytime in the Garden | Thursday, August 10 | 3:15-4 p.m. | Robert Mills Garden, 1616 Blanding St. | Free, registration required | Register in advance for this free, family-friendly event featuring stories, songs, and activities led by Richland Library + Historic Columbia staff in the gardens at Robert Mills House.

Eat

Get your farmers market fix

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Farmers markets make buying fresh fruits and vegetables fun. | Photo via @roadtripsandrollercoasters

If you’re a Soda City Market regular looking for more ways to shop farm-fresh produce and goods, check out these local farmers markets:

🍅 SC State Farmers Market | Daily, year-round | 8 a.m.-4 p.m. | Fresh seasonal produce

🍅 Meeting Street Artisan Market | Saturdays, year-round | 11 a.m.- 3 p.m. | Original crafts from local makers, produce + food vendors

🍅 Sandhill Farmers Market | Tuesdays through November | 2-6 p.m. | Fresh local produce, flowers, baked goods, and more

7 more farmers markets this way

News Notes

Weather

If you’ve been outside recently, it’s likely no surprise to hear that South Carolina is having a hotter summer than usual. As we head into August, check out these six tips for staying safe + cool in the heat.

Eat

Whether you exclusively eat plant-based or just want to explore more meat-free alternatives in Columbia, see how good meatless can be by grabbing lunch at one of these local vegan and vegetarian restaurants.

Award

Prisma Health employee Anil Dhokai won an Emmy for his video featuring a young cancer patient and her story of resilience and treatment at Prisma Health. The video was released during Childhood Cancer Awareness Month to help raise awareness + support for pediatric cancer patients.

Ranked

Columbia recently took the No. 1 spot in Travel + Leisure as one of the top nine places to live in South Carolina. Cola was ranked No. 1 for its central location, landmarks like Lake Murray, popularity with younger generations, the thriving housing market, and low cost of living.

Wellness

Did you know low-impact exercise and core conditioning can help alleviate lower back pain? We tackled all of your orthopedic and sports medicine questions — from back pain to marathon training to “text neck” + more — with Prisma Health physicians.

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