ADDISON COUNTY — From exploring a new hiking trail to swimming in Lake Champlain, summer in the Green Mountain State offers numerous opportunities to stay active while enjoying the outdoors.

But, finding an activity that’s best suited to your personal goals can be intimidating, let alone finding the time to fit exercise into a busy schedule.

With that in mind, the Independent spoke with two personal trainers at Vermont Sun about how people can incorporate more movement into their daily lives during the summer months.

Personal trainer Lauren Woloohojian emphasized that it’s important to move your body each day, regardless of how you choose to do so.

“I always try to aim for some sort of movement, whether it’s 5-30 minutes, at some point in the day or five minutes six times a day,” she said. “Setting aside some time to move purposefully is going to be important not just for the short term but long term as well in terms of (health benefits).”

“Especially for young children up to the elderly population, movement is going to help with longevity, keep us injury free and help us be able to balance ourselves when we’re walking up the stairs or carrying groceries,” Woloohojian continued.

Figuring out what type of activity you like to do is key, she said.

“Find something you enjoy as far as that movement because then it’s not going to feel like a workout,” she explained. “If somebody prefers to be in the gym, and that’s where they find their enjoyment that’s great, and if someone hates going to the gym and they’d rather be walking outside with their dogs that’s great, too.”

Kathleen Copeland is a personal trainer at Vermont Sun and owner of BYWIT (Because You’re Worth IT) Personal Training. She underscored the importance of finding an activity you enjoy, as well as one that your body is able to do, and getting clearance from your doctor before starting a new activity.

“I know this can seem like a pain because when the mood strikes to start exercising you don’t want to put it off because you need to wait on a (doctor) to say ‘OK,’ but it is important to make sure you are physically ready to take on the new adventure,” she said.

Copeland often works with groups on things like goal setting and exploring the psychological aspect of fitness. She noted that finding community is another key part of staying active.

“I think one of the biggest things that I would say to anybody wanting to stay with it would just be doing a team approach, like a buddy system,” Copeland said. “Creating a buddy system so that you’re held accountable for those activities is really key, getting some positive peer pressure.”

SUMMERTIME ACTIVITIES

When it comes to staying active during the summer, Woloohojian noted that popular activities amongst her clients are swimming, hiking and cycling. She pointed to some of the benefits those activities offer.

“As far as going out and hiking or biking or even swimming, you’re working on your strength, your muscular endurance, as well as your cardio capabilities,” she said. “Those are three incredibly important things that people need to move every day.”

As for other low-impact exercise options, Copeland recommends walking.

“If people are afraid of walking or tripping you can use the walking poles that have become very popular. Walking poles are really beneficial for those that want the low impact but you still get a little upper body movement,” she said. “You could also walk on the (Middlebury College) track, so you don’t have to worry about tripping on the curb.”

Swimming is another low-impact workout option, Copeland said. She noted the Middlebury Town Pool offers open swim times for local residents throughout the summer.

“Swimming is great for inflammation; it keeps inflammation down when you’re swimming because of the water pressure on the joints,” she said.

PERSONAL TRAINER KATHLEEN Copeland exercises on a recent summer day. When it comes to staying active, Copeland recommends finding an activity you enjoy and that your body is able to do, as well as getting clearance from your doctor before starting a new activity.
Independent photo/Steve James

Rowing, either out on the water or on a machine in the gym, is another activity folks can try out this season.

“It’s one of the best full body exercises that you can do,” Copeland said.

The Lake Champlain Maritime Museum in Ferrisburgh offers opportunities for new and experienced rowers alike to get out on the water during the warmer months. More information can be found at www.lcmm.org/adult-rowing.

Like Woloohojian, Copeland recommends community members aim for 30 minutes of movement each day.

“For some of my clients that seems really overwhelming, like, ‘I can’t walk for 30 minutes,’ and you don’t have to. You could walk three times a day for 10 minutes,” Copeland said. “What will happen sometimes is if you set your goals small and you can be successful at them, then your goals will naturally grow longer.”

Copeland noted that community members might find it easier to skip a workout during the summer months, opting to bask in the sunshine and warm temperatures instead. She recommends incorporating movement into your day on the way home from work, for example.

“Sitting down on the couch between work and the gym is really like the kiss of death,” she said. “Stop on your way home from work directly … and get your 20 minutes, do a 20 minute workout, and then go home.”

TIPS FOR STAYING ACTIVE

Woloohojian said she pushes her clients to get outside during the summer months.

“For them to be out in the sun, Vitamin D is incredibly important for our body, and it’s a mood booster,” she said. “There’s not only that physical benefit but also that mental benefit of enjoying being outside.”

What about folks that can’t always set aside time to go for a hike or bike ride? Woloohojian recommends trying out a practice she’s incorporated into her daily life called “exercise snacks,” which are short bouts of activity like jumping jacks or lunges.

“Your body is always going to move, and it doesn’t matter if you’re moving as in hiking or in the gym, movement is movement,” she said. “If you’ve got five minutes of free time that day or you’ve finished lunch and you don’t want to go sit in the office, doing some body weight squats or push-ups or walking up and down the stairs is a great way to put some movement into your day without putting aside a day to hike or to go to the gym.”

For those that plan to incorporate outdoor activities into their summer plans, Woloohojian offered some tips for how to do so safely.

“If it’s something you’re not sure you can do or you have some limitations, always talk with your doctor to make sure what you want to do is safe,” she suggested.

Copeland added that residents should suit up with necessary gear, like a security vest or a helmet when biking. She noted it’s essential to stay hydrated.

“If you are one who doesn’t drink enough water, try drinking with a straw in your water bottle. Also, try drinking a glass of water during your day with an already established habit,” Copeland said. “If your habit is drinking coffee every morning, before you do this, add a glass of water before your coffee. You can do this throughout your day, add a new behavior that you want to make a habit and pair it with an already established behavior.”

LAUREN WOLOOHOJIAN LIFTS weights.
Independent photo/Steve James

Woloohojian also encouraged people to use sunscreen when exercising outdoors and to stay safe while hiking, potentially bringing along a buddy for the trek. She recommends finding a support system for your exercise endeavors, which can provide social benefits and add a layer of safety.

Copeland underscored the benefits of a team approach to staying active, whether through engaging in an activity like pickleball or signing up for one of Vermont Sun’s triathlons as part of a team.

“Team approach is a fantastic way to help you stay on task and motivated,” she said. “Social support, accountability, shared goals (running a race together), positive peer pressure and exercise helps reduce stress … (don’t we all carry a lot of that lately).”

Copeland offered a couple other recommendations for staying motivated this summer, including listening to music that you only play while exercising and checking out the books “Mini habits for weight loss” by Stephen Guise and “The 5 Second Rule” by Mel Robbins.

Whatever activities folks decided to engage in this summer, it can all make a difference.

“All movement matters, and all movement counts,” Woloohojian said.