How to Stay Healthy This Summer – Our Guide

Staying strong is always important, but it is even more so this year. Boosting your immune system is a good way of lowering your risk of COVID-19 infection. You cannot do that just through drinking supplements and vitamins. You have to incorporate other things like diet, fitness training programs, and more. Here are some tips for keeping illnesses away this summer.

Practice physical distancing

Avoiding contact with potentially infected people is the best way to prevent the spread of contagious diseases. This is easy enough if the symptoms are readily observable. With the novel coronavirus, though, people can exhibit no signs of infection but still be positive.

As such, you must avoid crowds and large gatherings. If it is not possible to stay away from a busy place, keep a two-meter distance away from other people. Always wash your hands and clothes, and be mindful of physical distancing protocol even when the government relaxes restrictions.

Keep yourself properly nourished

Have five portions of fruits and vegetables daily. Eat high-fiber food like bread, potatoes, and rice. Include fish, eggs, and protein in your diet, as well as unsaturated oils and spreads. Consult a specialist if you have dietary restrictions or allergies. It is also important to drink six to eight glasses of water per day. This is about 1.2 liters. Drinking fluids prevents dehydration and replaces the water you naturally lose throughout the day.

Drink or eat sources of probiotics

Probiotics are live bacteria and yeast that restore the natural balance in your stomach and intestines. These encourage “good” bacteria to flourish in your gut. You can get probiotics from eating or drinking fermented food like kombucha, kefir, kimchi, and sauerkraut. Health drinks containing probiotics are also available in many supermarkets and groceries.

Catch some rays and stay outside

Physical distancing guidelines should not prevent you from getting your share of sunlight. You can stay in your yard or on your balcony so you can get your dose of Vitamin D. This nutrient is essential in helping the body absorb phosphate and calcium, two minerals important for keeping your bones, teeth, and muscles healthy.

Release your stress and anxiety

Stress lowers your immune system, so do what you can to ease it. Stay connected with friends and family through virtual means to reduce feelings of anxiety and fear. You need emotional support, especially during trying times like these. You can also meditate to manage your stress.

Regular exercise lowers your risk of developing illnesses and chronic conditions like type 2 diabetes, heart disease, and stroke. Exercise also boosts your mood and lowers stress levels.

Strive for 75 minutes of vigorous activity or 150 minutes of moderate activity per week. Examples of moderate-intensity activities are brisk walking, riding a bike, rollerblading, dancing, and hiking. Vigorous activities include jogging, running, walking up the stairs, and skipping rope. You can also sign up for custom fitness programs to address your specific needs.

Furthermore, a lack of sleep lowers your immune system and makes you susceptible to catch viruses. Sleep is the time for your body to repair and heal, so make sure you get the recommended amount of hours of sleep.


Keeping yourself strong is essential at all times. Learn how to stay healthy by releasing stress, eating right, practicing physical distancing, and getting enough sunshine. You should also consult experts like dieticians, mental health professionals, and fitness instructors.

The Fit Factor helps you reach your fitness goals in an efficient and fun way. Our one-on-one fitness programs in Wellesley, MA, are made of safe but challenging workout modules. Get in touch with us today for more information.

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley