{"id":70516,"date":"2026-09-04T14:30:19","date_gmt":"2026-09-04T12:30:19","guid":{"rendered":"https:\/\/ods-vitaal.nl\/?p=70516"},"modified":"2026-09-04T14:30:19","modified_gmt":"2026-09-04T12:30:19","slug":"practical-tips-after-summer-break","status":"publish","type":"post","link":"https:\/\/ods-vitaal.nl\/en\/practical-tips-after-summer-break\/","title":{"rendered":"Practical tips to help you get back into a healthy and energetic routine after the summer break"},"content":{"rendered":"

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By now, daily life is back in full swing.<\/strong> The kids are back at school, work routines have resumed, and sports clubs are up and running again. We hope you had a wonderful summer, whether that meant enjoying good food and drinks, relaxing on the beach, exploring the mountains, or simply making the most of some extra peace and freedom.<\/p>\n

September is the perfect time to get back on track.<\/strong> More structure, more routine, and a renewed focus on yourself and your health.<\/p>\n

Would you like to establish a healthy routine and boost your energy levels in the months ahead? Take a look at these practical tips:<\/strong><\/p>\n

1. establish a consistent sleep routine<\/strong><\/h3>\n

A good night’s sleep is essential for energy and recovery. Try to go to bed and wake up at around the same time every day, aiming for 7 to 8 hours of sleep per night<\/strong>.<\/p>\n

It is also important to spend enough time outdoors during the day. Daylight and physical activity help support a healthy sleep-wake cycle and can leave you feeling more energized.<\/p>\n

2. Schedule your exercise and physical activity<\/strong><\/h3>\n

Don’t wait until you have spare time. Schedule your workouts in advance and add them to your calendar. Aim to include muscle-strengthening exercises at least twice a week<\/strong>. Strong muscles are essential for a healthy and vital body and also have a positive impact on weight management and hormonal balance.<\/p>\n

Do you have a desk job? Break up long periods of sitting by standing up every 30 minutes. Look for opportunities to move throughout the day: take the stairs, go for a walk during lunch, or do your errands on foot or by bike. Every bit of movement counts!<\/strong><\/p>\n

3. Create structure around your eating habits<\/strong><\/h3>\n

Maintain a regular eating pattern with balanced meals and snacks that suit your needs. Use the Dutch Wheel of Five<\/em> as a guideline for your daily intake of vegetables, fruit, whole grains, dairy products (or alternatives), protein sources, and healthy fats.<\/p>\n

Plan your meals and grocery shopping ahead of time, and make healthy eating enjoyable. Try new recipes or cook together with your partner, children, family, or friends.<\/p>\n

4. Make time for rest and relaxation<\/strong><\/h3>\n

A healthy lifestyle is about more than just nutrition and exercise. Relaxation and social connections are equally important. Make a conscious effort to schedule moments when you can unwind or do something that gives you energy.<\/p>\n

Go for a walk, read a book, listen to music, or spend time with family and friends. Put these moments in your calendar too, so relaxation does not continually give way to everything on your to-do list.<\/p>\n

Keep it simple<\/strong><\/h3>\n

You don’t have to completely transform your lifestyle overnight. Set a goal, choose a focus area, and take small, achievable steps. By repeating these consistently, they will gradually become part of your daily routine.<\/p>\n

Could you use some extra support?<\/strong><\/h3>\n

Would you like to live a healthier lifestyle but find it difficult to take the first step or maintain healthy habits? Then get in touch with our partner, Fit & Slank<\/strong>.<\/p>\n

The coaches at Fit & Slank help people achieve a healthy and vital lifestyle through group programmes and Personal Coaching<\/strong>. Their practical guidance is available both in person and online<\/strong>.<\/p>\n

For more information, visit:<\/strong><\/p>\n<\/div>\n

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To Fit & Slank<\/i><\/a><\/p>[\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

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