As higher summer temperatures start to dial up, don’t let the heat keep you from staying fit. Here are 10 things to keep in mind while getting active this summer.
1. TAKE ADVANTAGE OF LONGER DAYS.
If the midday summer heat is too intense where you are, go for an early morning bike ride or an evening stroll when the weather is cooler.
2. PLAN REGULAR ACTIVE OUTINGS WITH FRIENDS OR FAMILY.
Get in the habit of getting out of the house more often. Go for a bike ride around the lake. Start a weekly kickball game with your neighbors. Run with the dogs at the dog park. Anything that gets you outside and more active is a plus.
3. FIND NEARBY HIKING SPOTS.
Paved sidewalks and roads retain and radiate heat much more than dirt and grass trails. Even in more urban areas, you might be surprised to find you’re not too far from hiking trails. Just play it safe and don’t hike by yourself.
4. COOL OFF WITH WATER SPORTS.
What better way to spend a hot summer day than in the ocean, rivers, lakes, or pools. Whether you’re kayaking, swimming, or just running through a splash pad, getting in the water is a classic summertime activity. Don’t forget to use sunscreen. And even though you’re in the water, don’t forget to drink plenty of water.
5. SEE WHAT YOUR LOCAL REC CENTER HAS TO OFFER.
Rec centers have something for everyone. Looking for a group class? Try yoga, dance, or Pilates. Perhaps a sports league? Sign up for basketball, softball, tennis, pickleball, and more. Rec centers may even offer martial arts, tai chi, and swimming lessons, as well.
6.WANDER AROUND A FARMERS’ MARKET.
Get an early start to your weekend mornings and stroll around a local farmers’ market[JN1] . And when you shop for fresh, locally grown vegetables and produce, you might find you’re inspired to eat more healthfully as well as try new foods.
7.REVISIT YOUR OUTDOOR TO-DO LIST
Tackling a list of to-dos may not sound fun exactly, but any chance to get outside is a chance to enhance your mood. And you know that once you dig into some soil or smell the scent of freshly mown grass, you’ll feel like a kid again. So, go out and pull some pesky weeds. Wash your car. Repot some plants. You get the idea.
8. ESCAPE THE HEAT AT AN INDOOR GYM.
If the hot summer weather is getting to be too much, it might be time to see what your gym can offer. Whether you’re shooting hoops, running the treadmill, lifting weights, taking a group fitness class, or getting in a few laps at the pool, gyms are sure to have a fitness activity for you.
9. DESIGN YOUR OWN IN-HOME WORKOUT.
If you don’t have time to hit the gym, take advantage of your living room. You don’t need a full array of exercise equipment to get a great workout. With just your bodyweight, you can create an efficient and effective home workout. Mix and match exercises like push-ups, lunges, planks, and more to create your own fitness routine.
10. STAY SAFE IN HOT WEATHER.
Heat-related illnesses [JN2] like heat exhaustion and heat stroke are no joke. Stay hydrated and drink plenty of water before, during, and after any outdoor excursions. If you feel weak, nauseous, feverish, or dizzy, find shade right away. These may be signs of heat-related illness. Seek medical help if these symptoms don’t go away. And don’t forget to protect your skin with sunscreen, lightweight UV-protective clothing, and a wide-brimmed hat.
*This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program.