Workout to be more active throughout the day:-

1. To avoid heatstroke and dehydration in summer, it is better to do early morning and late evening walks.  Morning 6 to 7 am is the best time for the morning walk.  A walk of 15-20 minutes after dinner will also keep fit in summer.

2. Pushups are necessary to warm up the body.  This is simple strength training.  This strengthens the upper part of the body.

3. Squats is a lower body exercise.  This exercises the thighs, hips, quads.

4. Burpees are strength training exercises for the whole body.  It is also called squat thrust exercise.

5. Side planks exercise around the abdomen, back and shoulders.

6. Walking lunges also strengthen the lower body such as the gluteals, quadriceps, and hamstrings.  This is a great cardiovascular exercise.

7. Oblique removes the accumulated fat around the waist.

8. Superman has to stand in the plank position just like Superman.

9. Triceps dips remove the accumulated cellulite around the arms.

•Exercises for women:-

1. Pilates is a popular exercise among women.  It can be done even after four weeks of normal delivery.  This physical system was designed by Joseph Pilates for the quick recovery of wounded soldiers during World War I.  Through this, there is muscle strengthening and stretching.

2. Yoga is important not only for physical but also for mental health.  Nowadays, Ashtanga Yoga to Power Yoga is being done in clubs and gyms too.

3. When it comes to swimming, this is a great way to stay fresh in summer and keep the body in shape. This is a very important exercise for teenagers.

4. Belly dancing and Zumba are also becoming quite popular in recent times.  Along with having fun, it also reduces the extra kilos that are accumulating in the body.

5. If you can't do anything else, then a brisk walk is the best.  This helps in weight management and does not cause any harm to the body.

There are some super fruits of summer, which can be consumed by avoiding the troubles of the weather.  Watermelon hydrates, as well as protect the skin from damage in the sun.  Orange and lemon also retain moisture in the skin and provide freshness.

# What to do?

1.  Drink at least three liters of water daily in summer.  Drink water or liquids before and after exercise or physical activity.

2. Increase soup, salad, and fruits in the diet.  Food should be less spicy and light.

3. Take full care of cleanliness.  Water-borne diseases spread during this season.  Keep cleaning your hands.  Do not eat cut fruits for a long time, avoid eating outside.

4.

#what not to do?

1. Do not drink fruit and vegetable juice together.  Keep a gap of at least 3-4 hours in them.

2. Do not drink more than three fruit juices mixed.

3. Avoid canned or canned juices.  If you are making juice at home, do not add ice or sugar on top to avoid extra calories.

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