Part 1: Starting Home Workouts for Beginners

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Since the pandemic, home workouts that can be easily started with no equipment have gained tremendous popularity. In this post, you’ll discover effective beginner-friendly home training methods and tips for making exercise a habit within your own space. Where Should You Begin Exercising at Home? If you’re new to working out, start with bodyweight movements that feel easy and comfortable. Any room—a living room or bedroom—can become your workout area. Short, 10-minute routines are a great starting point. Consistency is the key! Easy Basics! Foundational Bodyweight Exercises These exercises require no equipment and are perfect for anyone: Squats Excellent for building leg and glute strength. Stand with feet shoulder-width apart and sit back as if into a chair, then rise back up slowly. Knee Push-ups Strengthen the upper body, arms, and core. Place your knees on the ground, bend your elbows to lower your chest, then push back up. Planks Build strong core muscles. Support yourself on your ...
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Part 3. How to Get Your Vitamins & Minerals During a Heatwave: Nourishing Your Body




Why Are Vitamins & Minerals More Important in Summer?


During the summer, your body loses a lot of vitamins and minerals through sweat, along with fluids.Hot weather can also decrease your appetite, making it easy to fall short on essential nutrients.That’s why carefully managing your vitamins and minerals is key to staying healthy during the hottest months.


Chronic vitamin and mineral deficiencies can lead to weakened immunity, osteoporosis, anemia, and ongoing fatigue. It’s especially important to pay attention to your nutrition in summer.



Man drinking water outdoors to stay hydrated in the summer heat



 Essential Vitamins & Minerals for Summer


Infographic showing daily recommended intake and main functions of essential nutrients

Visual summary of daily requirements and key roles for potassium, magnesium, calcium, vitamin C, vitamin D, and zinc


Signs of Nutrient Deficiency in a Heatwave

  • Persistent fatigue and lethargy
  • Frequent muscle cramps or spasms
  • Mouth ulcers or increased skin problems
  • Difficulty concentrating, frequent headaches
  • Poor appetite and indigestion
These symptoms can occur when you’re low on vitamin C, B vitamins, magnesium, potassium, and other key nutrients.


If deficiencies persist long-term, you’re at higher risk for immune problems, osteoporosis, anemia, and chronic fatigue. That’s why it’s crucial to pay attention to your daily nutrition.



Practical Tips for Getting Your Vitamins & Minerals in Summer

  1. Eat Seasonal Fruits & Vegetables Every Day
    • Oranges, kiwi, watermelon, melon, tomatoes, broccoli, bell peppers are all rich in water and vitamins
    • Enjoy them as salads, smoothies, or snacks

  2. Choose Easily Digestible Proteins & Whole Grains
    • Chicken breast, tofu, eggs, fish provide B vitamins and minerals
    • Opt for brown rice, multigrain rice, or whole wheat bread instead of refined grains

  3. Replenish Fluids & Electrolytes
    • Drink at least 8–10 glasses of water daily
    • On days with heavy sweating, try sports drinks, coconut water, or tomato juice for extra electrolytes

  4. Use Supplements When Needed
    • If you can’t get enough from meals or have deficiency symptoms, consider a multivitamin or mineral supplement after consulting a professional


A summer table with a variety of fresh fruits and vegetables for healthy eating


Sample Summer Meal Plan

  • Breakfast: Oatmeal with yogurt and kiwi/banana, boiled egg
  • Lunch: Chicken breast salad, brown rice, grilled tofu, broccoli
  • Dinner: Grilled salmon with tomato salad, cold bean soup
  • Snacks: Watermelon, melon, orange, a handful of nuts


A bowl of salad with broccoli, carrots, peas, fruit, chia pudding, and herbal drink


What I’ve Always Wondered About Vitamins & Minerals


Q. Should I take extra vitamin C in summer?
A. Your immune system can weaken from heat and sweat, so be sure to eat plenty of fruits and vegetables.

Q. How do I get enough potassium and magnesium?
A. Bananas, watermelon, cucumber, avocado, nuts, and beans are all great sources.

Q. Are supplements really necessary?
A. Only if you can’t get enough from food or have deficiency symptoms—consult a professional first.

References
  • Korean Nutrition Society
  • NIH Office of Dietary Supplements
  • WebMD Vitamins & Supplements Guide


Start Your Summer Nutrition Routine Today


The easiest way to protect your body during a heatwave is with fresh fruits and vegetables, balanced meals, and plenty of water every day.
Take care to get your vitamins and minerals, and enjoy a vibrant, healthy summer!





Start with small habits to protect your health this summer!

How to replenish magnesium lost through sweat in hot weather

Smart ways to get the nutrients you need during the hottest days

Stay healthy and energized with the right supplements this summer





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