With the return of sunshine and warmer temperatures comes the opportunity to get outside and get active. Increased movement can help prevent disease; improve your mood and sleep; help you lose weight or build muscle tone; increase your energy, focus, and concentration; support immune function, and so much more. Whether you’re just starting out or are a seasoned pro, any movement is good movement. Keep reading for tips to get you started and keep your body fueled, along with a list of community walks, runs, and rides to help get you motivated.

Get Moving
Wegmans Wellness Manager Ted Dennee shares tips to get you started:

• Have fun: Movement is a true joy when you choose activities you love and participate with people you care about.
• Get ready: Consider your schedule, experiences, preferences, and dislikes when choosing an exercise or training for a specific event.
• Make a plan: If you are planning for an event, set a goal, find a trainer, download a fitness app, or create a plan to help you take the first steps. Make sure your goal is the right size for your timeframe and fitness level. You can always add more later.
• Establish accountability: Write down your goals and accomplishments in a training journal. Join a group or bring a friend on your journey to keep engaged through the finish line.
• Create habits: Take doable, specific, and measurable steps toward your goal. Each accomplishment builds into a routine, as the capability and confidence of body and mind grows.
• Listen to your body (and mind): Your body will respond beautifully to movement if you work up gradually, get proper rest and nutrition, and think positive thoughts. Take time to do proper warmups and cool downs and add some strength and flexibility work. Physical and mental health are tied together. An exercise routine can help make you a happier, healthier, and more resilient person.

Fueling your Activity
No matter how, when, or where you get moving, fueling your activity is key. What you eat and drink is important, and depends on many factors – activity type, duration, and intensity. Follow these tips from Wegmans’ nutritionists to support your performance and recovery:

• Hydrate early and often! Check our Healthy Hydration page for helpful hints and product solutions.
• Fuel up on foods that give you energy and help build and repair muscles:
  • Fruits and veggies (like bananas, apples, or baby carrots), whole grains such as oatmeal or crackers, dairy such as yogurt and cheese sticks, eggs, peanut butter, and trail mix all make great choices.
• For guidance on building meals to fuel your performance, check out Team USA’s Nutrition. There, you will find athlete eating guidelines, including Athlete Plates for easy, hard and moderate workout days.
• Visit our Healthy Habits page for more tips that can support your active lifestyle.

We like to Move it, Move it
To stay motivated, consider signing up for an event that can serve as your goal. Every year, we sponsor hundreds of events that simultaneously promote healthy activity and benefit organizations throughout the local community. From family cycling rides to ultramarathons, these options will get you moving, and make a difference in your community at the same time:

• Cherry Blossom Runs – Washington, D.C. – April 2 – 3
  This series gives participants a front row to D.C.’s spectacular cherry blossoms in full bloom. The weekend kicks off with a kids run for children ages five to ten, and continues Sunday with a 5K run or walk, and a 10-mile race. Proceeds support Children’s Miracle Network Hospitals.
• JUST TRYAN IT – Chapel Hill, North Carolina – May 1
  Kids between the ages of 6 and 14 can join this timed, non-competitive triathlon that raises money for families fighting pediatric cancer. Participants can choose from a mini, short, or long triathlon. Each course includes swimming, biking, running, and a free training calendar to prepare.
• Worcester Firefighters Memorial 6K – Worcester, Massachusetts – June 5
  In memory of six fallen firefighters, this community event includes a 6K, a BBQ, live music, children’s activities, a silent auction, and a post-race party. The 6K has raised over $600,000 for NEADS World Class Service Dogs, Genesis Club for Mental Health Recovery, and the American Foundation for Suicide Prevention.
• Ride and Run for the Rescue – Liverpool, New York – July 30
  Participants can choose from a 5K walk or run, a 10, 20, 40 or 62-mile cycling course, a 2-mile family fun ride, or a virtual ride or run. This event is Rescue Mission’s largest fundraiser and provides over 40,000 meals to those in need every year.
• Tour de Frederick – Frederick County, Maryland – August 13
  This 10, 31, 62 or 100-mile cycling tour includes friendly rest stops along the course and a finish-line party with live music and delicious food. Proceeds benefit the Boys & Girls Club of Frederick County.
• Barber Beast on the Bay – Erie, Pennsylvania – September 10
  Run, jump, climb and crawl across more than 30 obstacles on this 10-mile extreme obstacle course. Barber National Institute receives proceeds from the event. The organization provides services for children and adults with autism, intellectual disabilities, and behavioral health challenges.
• Wineglass Race Series – Corning, New York – October 1 – 2
  Popular among runners, this 5K, 8K, half marathon and full marathon course is fast, flat and winds along scenic country roads. All events benefit several local non-profit groups including a scholarship fund and the Sayre House of Hope, which serves patients and family members of Guthrie Hospital.
• Tussey Mountainback – Rothrock State Forest, Pennsylvania – October 16
  A 50-mile relay and ultramarathon race on dirt and macadam roads in beautiful Central Pennsylvania. This year’s race raises money for the Dyslexia Reading Center of Central PA.
• Healthy Kids Running Series – Mt. Laurel, New Jersey – Ongoing
  A 5-week running program that motivates children, ages 2 to 14, to be healthy and active while providing a fun environment to improve kids’ self-esteem. Each week culminates with a race of varying length depending on the age of the participant. The running series is available nationwide.