Health Mag - Healthy Holidays - December 2021

HEALTH DECEMBER 2021

HEALTHY HOLIDAYS

PEXELS

Editor’s note IT MAY have been an unpredictable year, but take joy that you made it to the end of 2021.

This was another year where people, myself included, prioritized their health and wellbeing.

Although it may have been hard to do so, ticking some of my health bucket list items was one of the most fulfilling things.

Kudos to you if your health goals were achieved but remember, next year is still another opportunity for you if yours did not go well. As we get closer to the holiday season, we are still fully aware that this year’s festivities won’t be the same as previous years, even though it may not be as bad as 2020.

Traditions have changed and safety is going to be a priority for many people, instead of being carefree and throwing yourself

headfirst into the “silly season”.

Food is a big part of our holiday and Christmas tradition, so enjoy your food but remember to still make healthy choices. In this holiday edition, we give you healthy options that are fun and tasty for the whole family.

This year came with challenges, grief, and pain and we also understand that this time may be a challenge for many who have lost their loved one and are going to spend this time missing someone significant. We help you deal with that and give you practical solutions on how to ease the pain during the holiday season.

Rest, rest, rest! Make sure you prioritise rest. To help you get the type of rest you need, we give you ways to unwind and how to

unwind to make sure you get back fresh and ready to tackle 2022 We’ve also been stuck indoors for maybe too long, and in December we can go out and enjoy the sun and outdoor activities with the family while being safe.

Most of all let’s use this holiday season to reconnect with family and friends, sit around the braai and share a meal together and appreciate life. Let’s be safe, responsible, be kind to each other it’s been a tough year.

This is our last health issue for 2021, thank you for being a part of our journey. We look forward to a healthy holiday, filled with joy and laughter, and a prosperous new year.

Till we meet again next year, Happiness and Health, Always.

Viwe

CONTENTS 3 Healthy Christmas

CONTACT US

lunch

PUBLISHER Vasantha Angamuthu vasantha@africannewsagency. com

6 Seasonal fruit recipes 8 Healthy snacking and mindful eating 10 Digital-free holidays 12 Grieving over the holidays 14 Three types of rest you need 16 Bikini-ready celeb

HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za LIFESTYLE EXECUTIVE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za DESIGN Juanita Minshull juanita.minshull@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za

moms

SALES Charl Reineke charl.reineke@inl.co.za

18 Swimming pool fitness

ENQUIRIES info@anapublishing.com

‘Tis the season to eat healthy Enjoy these Christmas feasts that are indulgent and good for you Lutho Pasiya

MOST people tend to gain a few kilograms over the Christmas break as food is an integral part of Christmas socialising.

Unfortunately, many people will not end up shifting those extra kilograms and more often than not, it is stored around the belly – the most dangerous region to store weight. Not to mention the exorbitant intake of saturated fats, salts, and sugars that commonly come hand in hand with the complex Christmas feast.

If you are wanting to lose or maintain your weight, however, it does not mean you have to sit this one out. Below we have compiled a list of healthy foods that you can indulge in this Christmas.

Vegan friendly Lentil soup Lentil soup is based on lentils; it may be vegan, vegetarian, or include meat, and may use brown, red, yellow, green, or black lentils, with or without the husk. Lentil soup may include vegetables such as carrots, potatoes, celery, parsley, tomato, pumpkin, and onion.

Vegan green bean casserole This healthy side dish is a fun dairy-free spin on the classic. It is mostly made with a cashew-based mushroom sauce that is super creamy and delicious. It tastes like it is made with cream and cheese, but it is 100% vegan.

Raw veggie options Brussels sprouts Love them or hate them, brussels sprouts can help you guard against that nasty post-Christmas bloat thanks to their high fibre content.

Try roasting your sprouts to bring out their sweetness and adding

chopped nuts or cranberries for an added flavour boost.

Red cabbage Red cabbage is a Christmas staple, whether it is braised with apple and balsamic, or sprinkled with crispy rosemary and bacon bits.

But, red cabbage also packs a bit of a nutritional punch – it is a great source of vitamins K and C, and folic acid.

Healthy sauces Cranberry sauce This much-loved Christmas accompaniment has ample health benefits. As well as being a good source of digestion-aiding fibre, it is loaded with immune-boosting vitamin C, and antioxidants linked with helping ward off cancer and heart disease.

Brandy sauce No Christmas would be the same without a traditional Christmas pudding and a dollop of brandy sauce poured over it. Home-made

brandy sauce is ridiculously easy to make, it takes under ten minutes.

Less processed Plain yoghurt Plain yoghurt is high in protein which is necessary to build healthy muscle mass. It also has B12, which keeps your nerves and red blood cells healthy. Other vitamins that plain yoghurt has are zinc, calcium, and magnesium.

It can be used as an ingredient in many dishes. For instance, it can be added to muesli, or be used for dessert recipes.

Seafood The long tradition of eating seafood on Christmas Eve dates from the Roman Catholic tradition of abstaining from eating meat on the eve of a feast day. As no meat or animal fat could be used on such days, observant Catholics would instead eat fish (typically fried in oil). Popular seafood options for this feast include octopus, scallops, eel, crab, and shrimp.

Spicy lentil soup 2tbsp olive oil 1 yellow onion diced 4 cloves garlic minced 1tbsp ginger minced 1tbsp curry powder 1 ½ cup red lentils 1 can crushed tomatoes 1 ½tsp salt 4-6 cups of water 200ml coconut milk Method Heat olive oil in a large pot over medium heat. Saute onion, garlic, and ginger until onion is translucent. Add in curry powder and cook for about two minutes.

Add in red lentils, stir and cook for about two minutes.

Pour the can of crushed tomatoes into the red lentils with water and salt. Stir well so all the ingredients are combined.

Bring to a simmer and cook for 20 minutes until the lentils are tender. Add in coconut milk and stir. Lower the heat and cook for another ten minutes. Serve warm with lemon juice. | RECIPE BY UNICORNS IN THE KITCHEN

Cranberry sauce (Serves 8) 1 package fresh cranberries ¾ cup orange juice ½ cup sugar ½ cup firmly packed light brown sugar Pinch salt Method Rinse and drain the cranberries.

In a medium saucepan, over medium heat, combine the cranberries, orange juice, sugar, and brown sugar. Bring to a simmer.

Cook, stirring occasionally until most of the cranberries have burst and the mixture has thickened – about 10 minutes. Add a pinch of salt and stir to combine.

Allow cooling. The sauce will thicken as it cools.

Store in the refrigerator in an airtight container for up to 10 days. | RECIPE BY STACEY LITTLE

SUMMER BOUNTY With stone fruit season in full swing, you are spoilt for choice with these sumptuous summer gems Viwe Ndongeni-Ntlebi THE season for juicy, delicious plums, peaches and nectarines is here so be sure to get your share of nature’s ultra-versatile summer bounty that packs a nutritious punch.

Known collectively as stone fruit as they all have a pit or stone in the centre, each of the three fruits comprises several varieties of varying colours, tastes and textures, that ripen at different times throughout the season.

Plums can vary from yellow, red to dark purple depending on the time of the year, while peaches and nectarines range from yellow to a rosy blush with white or yellow flesh. With such a wide variety, you will want to try them all.

Stone fruits are at their most satisfying when enjoyed perfectly ripe. Be sure to test the fruit for optimal ripeness by lightly pressing the skin. If still firm to the touch, allow them to ripen in a fruit bowl or place them in a pierced paper bag at room temperature. Only keep the fruit in the fridge once completely ripe to safeguard their sweet, juicy flavour.

Plums, peaches and nectarines are naturally sweet, low-calorie super fruit with a low glycaemic index (GI). They are high in fibre and abound in health-giving potassium and vitamins A, C and E, all-powerful antioxidants that protect against disease.

While a plush peach or plum

is delicious all on its own, stone fruit can spruce up your summer kitchen creations. Whether you slice or dice them, grill or roast them, they are delicious in salads and add succulent flavour to Sunday roasts, yummy desserts and cakes.

Blend them into smoothies for a healthy treat or turn them into peachy cocktails to enjoy on the patio. Be sure to make stone fruit a lunch box staple for the whole family.

Stone fruit are in season all summer long and perfect for snacking on their own, so make sure to put plums, peaches and nectarines on your holiday shopping list.

Peach Prosecco Cocktail

By Justine Drake Serves 4 2 peach-flavoured tea bags 1 cup (250 ml) boiling water ¾ cup (183 ml) white sugar 4-8 basil leaves 1-2 peaches, thinly sliced 1 bottle (750 ml) vegan-friendly Prosecco or sparkling wine Method Pop the tea bags into water and infuse to make a strong tea.

Place the tea and sugar in a pot and boil to reduce by half and create a simple peach syrup. Allow to cool.

Place 1 Tbsp (15 ml) of the peach syrup at the bottom of each champagne flute.

Add 2 peach slices and 1 basil leaf and top with ice-cold Prosecco.

Simple Citrus Poached Plums

By Justine Drake Serves 2 2 cups (500 ml) water 1 cup (250 ml) fresh orange juice ½ cup (125 ml) sugar Peel of 1 lemon Peel 1 orange 1 cinnamon stick 6 whole plums, halved and pitted Method Combine water, juice, sugar, citrus peel and cinnamon stick in a saucepan.

Stir over a low heat until sugar dissolves. Poach plums in the syrup for 20-25 minutes or until tender.

Remove plums from syrup and slip off their skins.

Boil syrup to reduce by half.

Serve plums with a vegan-friendly vanilla ice cream topped with toasted, flaked almonds.

Stone Fruit Slaw

By Justin Bonello Serves 5 1 Tbsp rice vinegar A splash of olive oil

Pinch of brown sugar Juice and rind of 1 lime Salt and black pepper to taste ½ red onion, chopped 1 red chilli, de-seeded and finely chopped A piece of fresh ginger, peeled and grated 2 spring onions, finely sliced 3 peaches, pitted and sliced into strips 3 plums pitted and sliced into

strips Mint leaves, finely chopped Coriander leaves, finely chopped Method To make a vinaigrette for the slaw, mix together all the ingredients in a salad bowl except the fruit, mint and coriander.

Finish by tossing the fruit into the dressing and serve topped with fresh mint and coriander.

Mindful eating Making snacks part of your eating plan means you can stay energised and satisfy your hunger pangs without derailing your diet Viwe Ndongeni-Ntlebi

SNACKING in between meals has become part of eating plans and if you plan things well it doesn’t have to derail your diet.

Many people enjoy snacking between meals but often we forget snacks can be part of a healthy eating pattern. They can help you

get important nutrients, keep you energised and satisfy your hunger between meals.

Tiger Brands’ “Eat Well Live Well: State of Nutrition Report 2021” found this to be true, especially after the peak of the Covid pandemic in South Africa.

According to the study, there have been some noticeable snacking trend changes.

Fifty-one percent of South Africans were eating more snacks in August 2020 than in April 2020, compared to 29% in May this year.

This suggests we have possibly

MAKE snacks a part of your meal plan. | RACHAEL GORJESTANI Unsplash

become more cognisant of portion control and more mindful eating behaviours, or that our eating behaviours have possibly been affected by the financial hard knocks of the lockdown.

The global trend towards “mindful eating” involves making smarter choices around what we eat and how much we eat, but also when we eat it.

Kershnee Kallee, marketing manager for Jungle South Africa, says: “In the morning, especially just after waking up, our cortisol levels are at their highest – this can increase the motivation to eat or snack on sugary treats.

“But to avoid a sugar high and the inevitable drop that comes after it, we recommend reaching for slow-digesting carbohydrates.

“Similarly, mid-afternoon is where a lot of individuals experience an energy slump.

“That’s when it’s better to opt for snacks like bars that get your internal engines firing again.”

Kallee shares a few snack suggestions for the morning and afternoon: Morning snacks to get you moving A handful of nuts: These are a great source of plant-based protein and bring a number of health benefits.

Homemade trail mix: This could include nuts, airpopped popcorn, dried fruit, highfibre crackers or biltong.

For a snack that contains all of the above (and more), you can reach for a cereal bar.

Afternoon snacking when energy is lacking A cup of plain yoghurt: Being a fermented milk product, yoghurt

is full of probiotics, which are made up of good bacteria and are known to help reduce inflammation and allergies and boost the immune system. Add a teaspoon of honey to sweeten.

A piece of fruit (or a snack that contains fruit).

While some people might have grasped mindful eating, others are still struggling.

Shelly Bowien, registered dietitian at Alex Royal Dietetics, says: “It’s so easy to grab a bag of chips or a bar of chocolate when you’re bored or peckish in the house and haven’t had time to prepare healthy snacks.

“Or you may think that snacking on a lot of fruit (which is actually very high in sugar) is the healthy choice.”

Ideally, Bowien says, you should be filling up on vegetablebased snacks, which help you to control the calories and also keep your blood sugar quite level.

Make your own hummus with tahini, garlic, chickpeas and lemons

and then dip carrots, cucumbers and other crisp veggies into it.

Here is a list of other healthy snacks to consider: Baby carrots with hummus Carrots are crunchy, tasty, and highly nutritious. They’re a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants.

Carrots and hummus are a great snack as is, but adding a sprinkling of seasoning will make your taste buds extra happy.

Dates and pistachios Dates are high in calories, but including dates, in small quantities, in your daily diet can help you keep a check on your cholesterol level and even assist in weight loss.

Dates have a honey-like sweetness, which combines with the strong flavour of pistachios into a snack that feels like dessert.

Home-made unsalted popcorn Popcorn is high in several important nutrients, such as vitamins, minerals and polyphenol antioxidants.

Not only that, but it is also incredibly tasty and one of the world’s best sources of fibre.

Consuming it in moderation, and air popped, may even help with weight loss.

Unsalted nuts Eating nuts as part of a healthy diet may be good for your heart.

Dried fruit Dried fruit is high in sugars, but can boost your fibre and nutrient intake and supply your body with large amounts of antioxidants.

Get away from it all Holidays should be stress-free, but constant pressure to post about your trip may make you reach for your device. Steering clear of social media might help you unwind Clinton Moodley

SUMMER holidays are upon us. It is time to catch some sun, splash on the beach or plan a string of outdoor activities. After a long year in between the vaccine rollout, civil unrest and price surges, it is finally time to put your feet up and rest.

While most travellers will list wi-fi among their holiday must have amenities, some intend to go digital-free.

Holidays are usually stress-free, but constant pressure to post about your trip may make you reach for your device more frequently.

When I travel for leisure purposes, I tend to go digital-free.

While I keep my phone switched on in case of an emergency, I

A DIGITAL-FREE holiday is a great way to connect with your loved. | MIKHAIL NILOV Pexels

steer clear of social media and the internet.

It helps me unwind, appreciate my surroundings and immerse myself in the destination and its activities.

A digital-free holiday is also a great way to better connect with yourself and your loved ones, whether you are travelling solo or with your family. Being on your device robs you of spending quality time with yourself or your loved ones. You become so engrossed about capturing the perfect shot for social media or catching up with friends back home that you forget about making memories with those right there with you.

Keep your devices in your room and plan activities like hikes, zip line tours or bring a game that you can play at your accommodation.

Another benefit of a digital-free holiday is rest and rejuvenation.

Instead of scrolling through your feed, enjoy an afternoon reading at the pool, a spa treatment, or a nature walk. Use every opportunity while on a break to soak in the calm, peace and tranquillity before going back to your fast-paced lives.

If you can’t ditch your devices, you can still benefit from taking a day or two off from technology and your devices.

Sometimes it is okay to enjoy the moment without detailing every last minute to your followers.

SPECIAL days are especially difficult when you are grieving. | KHA RUXURY Pexels

Getting through the holidays when you’re

DEALING WITH GRIEF GRIEVING the loss of a loved one during the holiday season is extra difficult, as it’s typically a time filled with joyous family reunions.

From wrapping presents for one less person to enjoying wholesome home-made meals with an empty seat at the table, when the family are all together for the holidays the absence of a loved one’s presence is often that much greater.

Sharing insight on the subject, Counselling Psychologist, Rakhi Beekrum said that she is used to witnessing grief within her profession. “However, I have witnessed more grief in 2021 than

Sasha van Niekerk I have in all my years of practice combined (that’s 12 long years).”

There’s also the matter of people who grieving their “old-selves” and are coming to terms with the loss of who they were as a person in pre-Covid times. “People are dealing with mourning the loss of ‘normal’ routines, missed celebrations, missed holidays, loss of employment as well as financial losses,” she said.

For Beekrum, understanding that grief is a process that needs

to be worked through is one of the first steps towards navigating your journey towards healing.

“Not allowing ourselves to process grief can exacerbate our negative emotions. If we avoid truly acknowledging our feelings, crying when we need to and allowing ourselves to feel the pain of the loss, the holidays will be much harder,” she said.

While tremendous sadness at the unexpected loss of a parent or loved one can be overwhelming, it isn’t often the only emotion we experience. There is sometimes a sense of guilt and shame that

comes with experiencing something other than sadness that can make us feel worse. Beekrum expressed that it’s normal to experience multiple conflicting emotions simultaneously. “It’s possible to experience moments of joy even in the midst of grief. Happy moments with children, family and friends or while doing something that you love is not being insensitive to the deceased. We sometimes feel that we have to be sad all of the time when grieving. While it’s normal to feel overwhelmed with sadness after a loss, as time goes on and we re-establish routines, the sadness comes in waves.”

Beekrum also drew attention to the fact that every single person grieves differently and every person has different needs when grieving.

She said, “While some might benefit from going away, others may not want to. While some may want to see family and friends, others may prefer being alone. Do not judge someone who grieves differently from you.”

While grieving, take time to self-reflect and to recognise that others do not know what you need or what would help you.

Beekrum suggested opening up to people closest to you to help them understand where you are on your journey. But, remember, “Even those with the best intentions may come across as insensitive, in the hope of making you feel better,” said Beekrum. “Communicate what you need. It’s okay to admit that you’re still struggling if you are turning down an invitation.”

Ultimately, experiencing a loss is a reminder that life is impermanent, she said, “Therefore, those still in our lives will also not be here forever.” Therefore, there is also a strong desire and need to make lasting memories with other loved ones. “Special days are especially difficult when you are grieving. Decide in advance how you’d prefer to spend these days.

There might be some traditions or

IT’S important to feel your feelings if you’re grieving this holiday season. | UNSPLASH

rituals that you prefer to continue or there might be some you’d like to amend. Even though such days are difficult, having a plan makes it somewhat easier,” said Beekrum.

Tips for navigating the holidays: • Process your grief on an ongoing basis, acknowledging the reality of the loss. Feel your feelings.

• Plan ahead of time. Communicate your plans to those affected.

• Decide what boundaries will be most helpful to you. What are

you comfortable doing? Who are you comfortable spending time with? What invitations are you comfortable accepting? There is no right answer.

• Decide on which traditions to uphold, amend or skip altogether.

• Be compassionate to yourself.

Grief is hard and the holidays are meant to be hard during grief.

If you are struggling to get through each day seek professional help.

Rest and renewal Just taking some time out for a power nap, watching your favourite series or doing a quick exercise and stretching your muscles has become vital.

Viwe Ndongeni-Ntlebi PAUSING and taking some time out has become more important now as the pandemic changed work and home routines. Just taking some time out for a power nap, watching your favourite series or doing a quick exercise and stretching your muscles has TAKE time to stretch. | KOOLSHOOTERS Pexels

become vital.

And, according to a now-viral TED Talk by physician Saundra Dalton-Smith that sluggish feeling could be because you’re not getting the kind of rest your body needs.

Even if you’re getting enough sleep, you’re probably feeling

drained and tired if you’ve spent ten of your hours while awake staring at a screen, sitting in meetings or just tackling your to-do list. “Rest is the most underused, chemical-free, safe and effective alternative therapy available to us,” says Dalton-Smith

who is also the author of Sacred Rest: Recover Your Life, Renew Your Energy.

She adds: “Most people, when they think about rest, they have a very one-sided approach – they lounge around, don’t do anything, and think that’s what rest is,” Dalton-Smith tells Shine: “We try it, and then when we’re still restdeprived we think it doesn’t work.”

You’re likely in need of better rest if you feel the way I have leaving the nail salon. “People say, ‘I’m tired all the time, I’m drained,’” Dalton-Smith explains of her patients. “If they’re waking up and still exhausted, the issue probably isn’t sleep. It’s likely a rest deficit.”

So if sleep alone just isn’t cutting it, it’s time to incorporate these seven types of rest into your routine.

Here are the types of rest you need to know about and make sure you get during your festive break.

Mental Break Use your phone or computer to schedule a ten-minute break every two hours. During that break, take a quick walk, grab a snack, take deep breaths and use it as your time to rest and reset, so you’ll be ready for another two hours of productive work. And if you’re having an extra stressful day, it may be beneficial to pull the plug on technology entirely. You can also rest your mind by being unavailable for some time and disconnecting from the internet, social media and emails.

Even a 15-minute break can make a huge difference.

Social Rest Whether you’re an introvert or just feeling weighed down by the expectations of people in your life, it’s time for a rejuvenating social rest. On one side of a sheet of paper, make a list of people in your life that you find enthusiastically supportive, kind and easy to be around. On the other side, make

a list of people you find draining, demanding and exhausting to hang out with. It’s time to spend more time with the first group and as little time with the latter group as possible.

Physical Rest It’s probably easiest to tell if you’re short on physical rest — your body will let you know if you’re in

pain or not getting enough sleep.

Physical rest can be either passive or active. Passive physical rest means time spent asleep, including napping. Active physical rest, on the other hand, is any activity that improves your physical well-being, like massage, exercise, stretching, or yoga. Utilising both kinds of rest will make the biggest difference in your physical energy levels.

Mzansi’s celeb moms who are

BIKINI READY

MINNIE Dlamini-Jones enjoyed sun, sea and sand in Zanzibar. | SUPPLIED

SA IDOLS Judge and singer Unathi Nkayi’s fitness journey has been inspirational. | SUPPLIED

SUMMER is here, temperatures are on the rise and celebrities are bringing the heat to the beach as they show off their summer bodies.

A-listers are celebrating the season with sizzling Instagram posts. Whether it was a beach photoshoot while on an island holiday, a quick trip to the pool, or a sexy video shot right at home, celebs are serving confidence on Instagram.

While some can’t wait to show off their beach bodies also stay bikini-ready year-round. Check out the hottest celebrity beach bodies.

Minnie Dlamini-Jones is no stranger to looking bikini ready.

Even after giving birth to her boy, she was able to snap back to her pre-pregnancy body.

In an Instagram post, the star showed off her body in a bikini.

Her caption read: “Hello Summer this is your body” The TV presenter has been posting more pictures showing off her body, this time in Zanzibar.

Her comments sections were filled with comments admiring her body. Cassper Nyovest’s baby mama and entrepreneur Thobeka

Viwe Ndongeni-Ntlebi Majozi said: “Hot mom summer is real this time round.”

Speaking on Dlamini-Jones’s body after giving birth, Nandi Madida said: “But did you not just have a baby yesterday.”

Idols judge Unathi Nkayi has just turned 43 and looked amazing in a bikini during her birthday weekend.

Nkayi is no stranger to the world of fitness, she has remained public about her body transformation She has worked hard all year but admits that it can be hard to maintain with a busy schedule.

In an Instagram post, the singer appreciated her nanny for motivating her to go to the gym.

“Surround yourself with people who want the best for you even when you don’t. My kids’ nanny forced me to train today. I told her broadcasting live six days a week is tiring and I need to rest. She said ‘Okay Sis Unathi, I hear you but get out of bed and go train now. You haven’t been to the gym for over a week so you’ve rested

enough’,” said Nkayi.

Last year, Mome Mahlangu revealed she achieved her weight loss by eating clean and exercising.

When she started, she weighed 110kg.

At that time, she wrote: “From 110kg at 27 to 64kg at 36 with three kids … it’s your journey and your patience is required to reach your goal.”

She has been flaunting her body on social media in the hope of inspiring others.

When it comes to motivation, Zola Nombona’s gym photos are all kinds of inspiration, you can’t help but marvel at how amazing she's been looking these days.

Nombona posts her daily routines, which include weighttraining and cardio workouts. She says they keep her focused through busy shooting schedules and being a new mom.

While many of her people were snuggled up in bed at home during winter days, it’s clear these moms were in the gym working on getting the summer body which they are now unapologetically showing off.

WATER WELLNESS Five exercises you can do poolside – and in the pool – to get in shape for summer

SWIMMING is one of the best full-body workouts you can do. | ANDREA PIACQUADIO Pexels

GET ready for your poolside workout.

THESE exercises take only a few minutes, require no outside equipment and are easy.

Here are five exercises from Herbalife Nutrition you can do poolside – and in the pool!

Push-ups These can be done next to the pool, the old-fashioned way.

Get down on your hands and knees. Keep your arms shoulderwidth apart and straighten your legs out behind you.

Slowly lower your body to the ground, hold it, and then push up.

For a cooler take on this movement, get into the pool and swim to the edge.

Place your hands on the rim of the pool, then lift your body out of the water. Hold for a few seconds and release.

Lunges For a quick leg workout, try doing lunges around the pool.

Viwe Ndongeni-Ntlebi If you need a refresher on lunge technique, remember to take a big step forward and, as you do, lower your back leg’s knee to the ground.

Continue doing these “walking lunges” until you’ve done an outside lap of the pool. When you’re finished, jump in the water to rinse off.

Swimming Swimming is arguably one of the best full-body workouts out there.

Not only does it improve your cardio, but the resistance of the water helps build muscle strength.

All you need to do is choose your favourite stroke and do a lap or two to get the blood pumping.

Jumping jacks This one is fun, simple and bound to get that heart rate going. Simply

jump and, as you do, kick your legs out and swing your hands above your head.

To increase the resistance, why not try this exercise in the pool?

You may not be as fast as you are on dry land, but it will help tone your muscles due to the water resistance.

Jumping jacks for joy!

High knees If you’re looking to squeeze in a quick cardio workout, look no further. Essentially, you’ll be running on the spot, but lifting those knees as high as you can while doing so.

If you’re up for the challenge, try this exercise in the water. It may seem easy, but you’ll soon start to feel the burn.

These poolside summer workouts promote endurance, strength and flexibility. And if they're done in the water, you can increase resistance while taking the strain off uneasy joints.