Independence Day: Enjoying the Perfect Picnic and Get-Together

By Paul Rothbart

Summer is the time for outdoor fun. Long days, lots of sunshine, and warmer weather set the table for activities that just aren’t the same in any other season. One of the most eagerly anticipated holidays of the year is Independence Day. Picnics, cookouts, fun on the water, and fireworks are traditional ways to celebrate the signing of the Declaration of Independence.

Safety first applies to pretty much everything in life and should certainly be observed when celebrating the Fourth of July. From car trips to grilling to swimming and boating, activities are more fun when you avoid injury and filling yourself up with unhealthy foods. Chiropractors have some tips that can help you enjoy the holiday safely.

What Are Good Independence Day Activities?

The kids are out of school, the Fourth is a national holiday, so most people have the day off -- and it’s summer. Independence Day screams for outdoor activities.

Go to a Parade

Independence Day is a big deal for Americans and many local communities have a parade. Get the whole family together and get to the parade route early to secure a place to view. Marching bands, colorful floats, and cheering crowds are an exciting way to start off the day and show your patriotism.

Have a Picnic

Eating outside is fun and the Fourth of July is an excellent holiday to do so. Pack a picnic basket with delicious foods and beverages, grab a blanket, and head to your favorite park. Bring portable lawn games like cornhole, lawn darts, and bocce ball. You can spend the entire day at the park, though you may need to reserve your space through the City. It’s a good time for the whole family.

Grill at Home

If you have a backyard and a grill, you are set up for one of the premier Independence Day activities. Invite family, friends, and neighbors over for a cookout. There are many meats and veggies that cook up well on the grill, and you can’t beat that smoky, seared, flavor.

Have Some Fun on the Water

When the weather gets hot, the water beckons. Swimming, boating, waterskiing, and fishing are all fun ways to spend the day. If you live near the ocean, head to your favorite beach. A lake, river, or swimming pool can also provide outdoor water fun. But remember to be safe; you don’t want to be a holiday statistic.

Travel

If you can get a couple of days off, travel someplace you’ve always wanted to see or somewhere you love. For almost any kind of Independence Day celebration you can have at home, you can enjoy somewhere else. Just hitting the road and taking a journey can add to the fun.

See a Fireworks Show

The 4th of July typically puts thoughts of colorful and exciting fireworks displays into people’s heads. Most people live within driving distance of a professional fireworks show. They are often accompanied by patriotic music, food trucks or booths with all kinds of tasty treats, and red, white, and blue merchandise.

Can Chiropractic Help Me Be Safe During Fourth of July Activities?

Given that many people will spend time in the car, chiropractic travel tips can help prevent pain and injury. Even if you are not going out of town, driving to a parade or fireworks show is likely to put you in heavy traffic and you could be sitting in the car for quite a while.

Take extra precautions when driving, especially when pulling into parking areas. Many drivers are anxious and get aggressive. You may be cut off or have someone steal your parking spot. Stay calm, be alert, and avoid trouble. The Fourth is no time for road rage. As well, small children could be darting in and out between cars; no spot is worth the worst-case scenario.

It’s also important to make sure everyone’s seat is properly adjusted to prevent neck and back problems that can happen when sitting for long periods. Use a small pillow or rolled-up towel behind your lower back for solid lumbar support. Tilt your seat back slightly to take pressure off your hips. When stopped in traffic, move your feet and arms to keep blood flowing. This will also help reduce the risk of injury. Above all, relax and try not to be stressed. It’s a holiday to enjoy with loved ones.

Be careful when walking around crowded areas during fireworks shows. It’s easy to bump into another person, streetlight, or booth, causing a fall and/or an injury. Watch out for cracks in sidewalks and other uneven ground. Keep small children close to you. It’s very easy for young ones to get lost in a crowd.

What Goes Into a Good Picnic?

A picnic is always about the food. Portable, easy-to-eat, and tasty sandwiches and salads made from your favorite picnic recipes and cold beverages are the usual fare. Safety is important as well. Transporting and storing food in hot weather can create spoilage and cause illness if not done properly.

Whether your picnic is in July or August or any other month, food can go bad quickly under a hot sun. A side dish, such as macaroni or potato salad, usually contains mayonnaise, which does not hold up well in the heat. Put them in Tupperware containers and make sure the top is sealed tightly and excess air has been expelled; try to keep them on ice.

Sandwiches are made with condiments that can go bad if not kept cool. Wrap them carefully or place them in containers. Place ice packs in a cooler and set your food between them to ensure that everything stays fresh. Getting sick will ruin everyone’s good time.

Consider keeping condiments stored separately and putting them on sandwiches directly before eating. Even better, get small packets of condiments. They don’t need to be refrigerated and you can probably get some for free at a local fast food establishment. It will help prevent spoilage and keep things from getting soggy. Picnicking while sitting on the grass can lead to dirty hands, which can also cause illness. Make sure everyone washes up before eating and keep anti-bacterial wipes handy. Not bringing wipes is a rookie mistake.

Careful planning and packing play an important role in the perfect picnic.

Are There Healthy Alternatives to Traditional Fourth of July Food?

Eating well is vital to good health. You can enjoy your Independence Day without loading up on unhealthy food. There are plenty of alternative cookout and picnic food ideas that are delicious, fun, and good for you.

Perhaps the quintessential Fourth of July food, hot dogs will be cooking up on grills all over the country. Let’s face it, they are not the healthiest thing you can eat. One is not going to hurt you but you don’t want to channel your inner Joey Chestnut and pound a half-dozen or so. Healthy alternatives are available at your local grocer.

The impossible burger is a fun food that you can eat on a bun but is made from vegetables. It has fewer calories, less fat and cholesterol, and is much healthier than a traditional burger or hot dog. If you do crave a hot dog, try the chicken or turkey varieties. Poultry is a healthier choice than beef and the texture is identical to a traditional dog.

Macaroni salad is a traditional food at picnics and cookouts. Try making healthy pasta salads loaded with peppers, onions, tomatoes, and other vegetables. Go light on the mayo. Too much is not good for you and it just drowns the flavor of the other ingredients.

A healthy alternative to a standard potato salad is to use olive oil or vinegar in place of the mayo. It’s lighter, has fewer calories, and has a tangy flavor. Adding a bit of lemon juice or zest to any salad gives it a nice pop of acid and additional nutrition.

For dessert, you may be tempted to have a slice of red, white, and blue cake, but there’s a far better option. Fruit is sweet, tasty, and incredibly healthy. Try fresh summer fruits such as cantaloupe, honeydew, and other melons. Strawberries and blueberries make a great end to a meal and are loaded with nutrition. Don’t forget watermelon. It’s a traditional summer picnic and cookout food that people love. It’s the perfect way to end your Independence Day meal.

What Are the Rules Around Water to Be Safe This Summer?

In the summer, the mercury rises, and by the Fourth of July, it’s usually pretty hot. One of the best ways to beat the heat and celebrate the holiday is to swim and take part in other water activities. Water safety is paramount. There is always a risk of drowning if you are careless. The American Red Cross offers safety tips.

Swimming

Swimming alone is never a good idea. Beaches and state parks have lifeguards on duty in swimming areas. Take advantage of their protection and only swim in designated areas. Use the buddy system and swim with another person. You can look out for each other and it’s more fun.

Be especially careful with young children. Any body of water, even a backyard wading pool, can be a drowning hazard. Sign your kids up for swim lessons at an early age to make sure they have the skills to enjoy the water safely. Never let young children swim unsupervised. Even with lifeguards present, parents and other adults add an extra layer of safety.

Boating

Another great way to have fun on the water is a day of boating. Waterskiing, fishing, and just riding around enjoying the sights can be terrific activities for the whole family. Safety is just as important on a boat as it is in the water.

Every passenger in a boat should wear a life jacket that is approved by the U.S. Coast Guard. Even strong swimmers should wear life jackets. Falling off a boat into open water can be incredibly dangerous. Don’t take any chances.

The person driving the boat should be certified in its operation and observe all safety procedures. Don’t go too fast and stay out of swimming areas. When moving in and out of marinas and docking areas, obey channel markers and watch out for other boats.

Having a drink or two is often a part of celebrating the Fourth. If you are driving a boat, it’s no different than a car. Don’t drink and drive. That’s just asking for trouble.

One of the most American of holidays, the Fourth of July is eagerly awaited and happily celebrated. Whether you’re picnicking, cooking out, or having fun on the water, stay safe.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.