Summer exercise tips: how to exercise in hot weather


I like to do good outdoor running in summer. Whether it’s the trails around the Cooper River near our home or the seaside promenade of the island city, it is a great feeling to sweat out and experience the “runner’s climax”. Yes, exercising outdoors is a great way to stay healthy and increase happiness by connecting with nature—unless nature adjusts the calories too high.

This summer brought intense heat to many parts of the United States, Including Philadelphia area. according to U.S. Centers for Disease Control and Prevention, Record high temperatures are happening more frequently, and climate change is causing more intense heat waves. This has a direct impact on human health, including diseases and deaths related to high temperature. On average, about 700 people die each year in the United States due to high temperatures.

The increased likelihood of excessively hot weather adds a layer of complexity to your outdoor exercise program, but it does not prevent you from enjoying these benefits. With a little strategy and good judgment, you can establish a contingency plan to use in the hot weather.

Attention warning signs

This National Environmental Health Center Say that too much heat will make you sick. If your body cannot compensate for the heat and cool you appropriately, you may get sick.

The center stated that in extremely hot weather, the main factors affecting the body’s ability to cool itself are high humidity and personal factors. When the humidity is high, sweat will not evaporate so fast. This prevents your body from releasing heat as quickly as possible.

In addition, age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and the use of prescription drugs and alcohol can all affect whether a person can properly cool down in hot weather. The highest risk are those with chronic diseases and those 65 years of age and older.

Under normal circumstances, your skin, blood vessels and perspiration will adapt to the high temperature. Mayo Clinic explain. However, if you are exposed to high temperature and humidity for a long time, sweat a lot and do not drink enough fluids, these natural cooling systems may fail. The result may be a heat-related illness.

If left untreated, the disease may include the following:

• Heat cramps, sometimes called exercise-related muscle cramps
• Feeling of fever, dizziness, or fainting
• Heat stroke, you may feel nausea or vomiting
• Heat stroke, a life-threatening emergency.

Mayo Clinic experts urge you to heed the warning signs. If you encounter them, stop exercising immediately and stay away from the heat.

Keep your exercise regimen

according to U.S. Public Health Service, No need to stop your outdoor exercise program in summer weather. They recommend exercising in hot and humid weather, including taking 10 minutes of rest every hour, changing wet clothes frequently, exercising before 10 am or after 6 pm, avoiding midday sunlight, using sunscreen, and wearing light and breathable clothes.

You can find good advice on hydrating at the National Sports Coaches Association Position statement Work-related fever. The trainer said that when the exercise time exceeds 40 minutes, the athlete should start to fully hydrate and regularly hydrate. They pointed out that diluted carbohydrate electrolyte drinks, such as Gatorade or Powerade, are best for supplementing fluids and also provide some substrate for building muscles. Rehydration after exercise needs to replenish electrolytes and capacity.

Exercise indoors

Of course, there are some indoor exercises that can provide a bridge until the weather cooperates.This Victoria Health Promotion Foundation Offer the following ideas: training in an air-conditioned and well-ventilated indoor gym, participating in online yoga, dance, Pilates or high-intensity interval training classes, swimming in an indoor pool, or participating in a studio or fitness class in an air-conditioned venue.

Although I like to go out, the treadmill runs well and I am lucky to be able to use the gym at home and on the shore. When the temperature rises to severe levels, local schools, YMCA, and municipal recreation centers all represent alternatives.

I previously Present the case Science shows that compared to performing the same activities indoors, exercising in nature is beneficial to health, and when exercising in a natural environment, individuals are more likely to repeat physical activities. So, there is no doubt that it is good to go outdoors whenever possible. Following the tips here will maximize your ability to stay in touch with nature. If the appropriate call is to enter the interior, there are also some strategies that can serve you well.

If the past 16 months have proven anything, it is our ability to remain flexible and resilient in the face of changing conditions. Climate change is undoubtedly a serious threat, with worldwide and very personal effects. Sound familiar? The response is the same.

When it comes to maintaining your healthy behavior, understand the challenges, plan accordingly and stay strong and committed to your happiness. You and your loved ones will become better because of this.


Louis Bezich, Senior Vice President and Chief Administrative Officer of Cooper University Healthcare is “Cracking the code: 10 verified secrets that can inspire healthy behavior and satisfaction in men over 50. ”Read more from Louis about his website.



Source link