From frequent barbeques to naps on the beach, summer can make it difficult to maintain healthy habits and stay productive. Hot and humid weather causes sleepy and lazy behaviors, which can lead to hours of time spent snacking in front of the TV or napping your summer away.

Don’t let the heat of summer get the best of you. By making a few small changes to your everyday habits, you can overcome the obstacles summer throws your way. Use these tips to help kick bad habits to the curb and stay well throughout the summer.

Tip 1 – Take it Outside

This summer, make it a habit to spend more time being active out in the sun instead of on the couch. There are endless activities that you can do outside, like going on a hike or getting a group of friends to throw a Frisbee around. Exercising outdoors helps increase self-esteem, relieve tension, and decrease depression, so make sure to take advantage of the warm weather and get outside.

Tip 2 – Skip Sugary Snacks

When spending a day at the beach, it’s tempting to walk to the snack bar and buy ice cream. But treat yourself sparingly. Next time you take a trip to the beach, pack a cooler filled with fresh fruits and veggies. They’re full of natural sugars and low in fat and calories. And you’ll end up saving money you would’ve spent at the snack bar, so it’s a win-win.

Tip 3 – Don’t Sweat It

Although summer is meant to be a time to relax, it can still get stressful. In fact, 90 percent of doctor visits are related to stress, according to Harvard Business Review. It’s important that you don’t turn to a quick and temporary fix right away, but rather find healthy and positive ways that help you manage the stress. Before you start watching TV or using comfort foods to de-stress, try getting some quiet time instead. Find a spot by the lake to unwind, write down what’s on your mind to clear your thoughts, or go on a bike ride around town. Rather than avoiding what’s stressing you out, use summer to your advantage by exploring new and healthier ways to calm your mind and body.

Tip 4 – Run with the Pack

It’s easy to tell yourself you’ll just go on a run outdoors tomorrow because you’re too tired or it’s too hot outside. But it’s harder to get out of plans when you make them with friends. Don’t postpone your run for another day. Studies show that 64 percent of women push themselves harder when exercising with friends, so find a workout buddy that’ll encourage you to get up and get moving. Not only will it give you more motivation, it’ll also make working out more fun, too.

Use summer as an opportunity to build healthier habits and improve your overall well-being. It doesn’t hurt to spend time relaxing on the couch or getting ice cream once in awhile, but it’s important to remember that moderation is key. Follow these tips and make your summer worthwhile – and you won’t regret it come September.

Looking for more ways to support employee well-being this summer? Download our free poster series for all nine tips on how you can beat the summer heat.

This article originally appeared on: The Uprising Blog