Kickoff to a Healthy Summer: Tips from New West Physicians Evergreen

As summer kicks off and Coloradans head to parks, games and vacations, New West Physicians is reminding people in Evergreen to keep these tips in mind:

-Begin building an active lifestyle during this time of increased daylight and warm weather. Low- to moderate-intensity exercise will help you stay fit and healthy, and 20 to 30 minutes at least three days a week will help build good cardiovascular fitness. Remember to speak with your physician about the fitness plan that's right for you.

- Add fresh fruits and vegetables to your regular diet. Summer kicks off the fresh produce season, the perfect time to sample healthy treats and help the whole family get at least five servings of fruits and vegetables each day. These naturally good-for-you treats also make great, healthy snacks for outdoor outings!

- Use the buddy system. Enjoy camping, hiking, backpacking and swimming with a friend, and be sure to let someone know where you are and when you'll be back.

- Wear hats, sunglasses and SPF 15 or higher sunscreen to protect yourself from sunburn and harmful ultraviolet rays, including on cloudy days. Ultraviolet rays increase the risk of skin cancer - even if no sunburn occurs. Avoid exposure from 10 a.m. to 4 p.m., when the sun is strongest, and wear pants and long sleeves to combat sunburn.

- Follow the 30/30 Lightning Safety Rule. The National Oceanic and Atmospheric Association suggests seeking shelter at the first sign of lightning, thunder or dark clouds so you're in a safe place when thunder is heard 30 seconds or less after a flash of lightning. Stay sheltered for at least 30 minutes after the last roll of thunder.

- Plan outdoor activities around the weather. Be sure to check weather conditions before heading out for your favorite activity. When hiking Colorado's 14,000-foot peaks, the Colorado Fourteeners Initiative recommends summiting by noon to reduce exposure to afternoon thunderstorms.

- When exploring altitudes above 7,000 feet, drink extra fluids, avoid alcohol and remember you may tire more easily. Descend if headaches, nausea, dizziness and other symptoms don't ease. Colorado is the highest-altitude state in the union, so remind guests to stay hydrated and take it easy for the first few days.

- Wear helmets, pads and reflectors when biking, rollerblading or skateboarding to reduce the risk of injuries and increase visibility. Gearing up isn't just for kids - adults also need the proper equipment!

- Protect yourself and your family members from insect-borne diseases. Wear pants, long-sleeved shirts and insect repellant containing DEET, Picaridin or oil of lemon eucalyptus to prevent mosquito bites. To avoid tick bites, tuck your pants into your socks, wear insect repellant and remember to check for ticks - including hair, clothing and pets - after spending time in areas with lost of grass, brush or trees. Always follow label instructions when using insect repellant.

- Pack your medications when you travel.

Tips courtesy of New West Physicians Evergreen Office.

New West Physicians is a primary care physician group and medical management company serving more than 250,000 patients at 13 Denver-area offices. New West's internal and family medicine professionals strive to be our patients' medical home, coordinating care and working with each person and family to help create and maintain long-term healthy lifestyles. New West regularly conducts its own internal research to ensure consistent delivery of high-quality care reflecting the best and most current medical research. For additional information and office locations, please visit www.nwphysicians.com.