It is nearly a time of summer, while preparing for the summer agenda; it would serve us to be reminded of tips for health and fitness. It is really a motivation to go outside in the sunny day to play. It is one of my favorite times of the year, since I can involve myself in number of outdoor activities. However, the combination of summer heat and exercise could be risky. For a safe, summer exercise program below are few tips:
Avoid The Hottest Part Of The Day
To catch the coolest part of the summer days, rise early in the morning. I you want to jump in the pool between 11 am to 4 pm, take cover under the shade. Otherwise you could be caught by heat stroke. According to the doctors, the cases related to heatstroke enhances in summers. It is crucial to take preventive measures by people to keep themselves healthy during summers.
Symptoms of Heat Stroke
Heat stroke is as serious that it can be fatal. Its symptoms are:
- Increase in body temperature
- Rapid pulse
- Difficulty in breathing
- Unusual behavior
- Or even death
Wear Light-Colored Clothing
As, the dark colors absorb the heat that makes you feel as if you have got wrapped in blanket and light-colored clothes reflects heat. Tight-fitted clothes and heavy in weight also tend to heat you up. Try to wear loose and light clothes. Over your skin more air will be able to circulate that will keep you cool. Moreover, it is recommended to wear cotton clothes in summers, cotton cloth helps to absorb the sweat.
Do Not Forget To Apply Sunblock- UVA/UVB
Even if the labels of sunscreen are sweat proof and water proof and claim to stay longer, re-apply it at the interval of two-hour. These claimed to be long-lasting are under investigations. The risk of premature skin aging increases due to sunburn and it also increases the risks of skin cancer. To wear widened brimmed hats is other method to eliminate exposure of sun.
Track Of Hydration Levels
It is very crucial to stay hydrated in the summers. A good way to do so is to check the color of your urine. If the color of urine is pale yellow, it means you are well hydrated. If it is dark in color like apple juice, it means you need to drink more.
This method of prediction could be good for some people, but not for everyone. To be on safer side, drink 9 to 10 ounces of water for each 30 minutes of activity.
Check Weather Forecast
You must assure that you check the weather forecast before starting your workout. If there is a heat advisory, that means high air pollution and ozone level, you could have to do your workout indoors. These pollutants can even damage your lungs. If you are older then you should pay much attention towards this aspect as you could get faint.
Go for a Long Walk
The summers are the perfect time to move for a walk with neighbors, family or friends. The temperature cools off at night, so you can go for a walk after dinner as well. While walking, you can cherish the moments to be spent together. However, walking during the hours when the heat is at the peak point can have adverse effects on your health. You need to be careful when the temperature climbs drastically. There are various health benefits of walking daily.
You are fortunate enough if you live near ocean or lake, during summers you will feel blessed while swimming in the water bodies. When you will be stepping in the water, you would be in need of the proper gear. You will be burning calories and will be relieving from the hottest summers at the same time. However, do not forget to take goggles and comfortable swim suit with you.
Don’t Drink Water In Excess
Overhydration can be caused by drinking too much water, which can lead to hyponatremia that is low sodium in blood. To stay hydrated there is a general guidance to drink during and after doing exercise and other physical exercise.
During other times of the day, drink water when you are thirsty.
Enjoy The Indoors Sometimes
When the heat index is too high to work safely outdoor. You must avoid going outside at that time. You must try indoor activities to stay fit. You can also do workout at home in your comfort zone using DVD. You can also enjoy indoor games like ludo, chess etc.
Moreover you can do following exercises that you can do to keep yourself fit:
1. Jumping Rope
While doing the jump rope, you can recall your childhood memories. It is wrong to consider that the jump ropes are meant only for kids. After spending about a minute into jumping rope, you will feel that you are out of breath. If you really want an efficient cardio workout by spending few minutes, you must try a jump rope.
2. Stair Stepping
It is a great exercise to do stair stepping at your home, even if you are not having availability of set of stairs. Find a small sitting chair, keep it in front of your television, and while watching your favorite TV show, step up and down.
3. The Plank
If you are not having much time, but would like to build core muscles, this is the perfect exercise for you. Get ready in a position of push-ups, in spite of bending your arms, and moving down to floor, hold the position extended with your arms. Start with holding in this way for 30 seconds, add 10 seconds extra each day. You should notice that for how much time you can move with this. This is not easy and and definitely a challenging task, also this is best for you.
You could get bored while doing normal workouts. So, you must start by picking out distinct music and must dance to your heart’s content. Dancing is an amazing workout to burn calories. While having fun, you can get your heart rate going. If you dancing at your own home or nobody is looking at you, then you need not to impress anyone and you can do the rough steps as well.
5. Water Dumbbells
Water exercise is a fun energetic workout that gives vigorous flexibility training. Water dumbbells are one of the water exercises. These dumbbells are same in shape as the land exercise dumbbells, but these are light in weight, since these are, made up of foam or plastic floats that are attached to plastic rod. As the plastic floats or foam on the aquatic dumbbells will be bigger, they will provide more resistance.
6. Bench Workout
Bench Workout is definitely one of the efficient exercises. If used in a correct manner, the bench workout can build your muscles effectively. It also helps to tone up and enhances the strength by isolating the key muscles. There are number of exercises that can be done with weight benches that is what make them versatile. Dumbbell pullover is one of the basic exercise of weight bench. Also, these can be done at your home.
Do Not Forget To Have Fun
You should bear in your mind that summers are there for creation of some best moments of year. There are numerous ways to fight boredom during summers. If you do not prefer to travel then go for some fun activities or try to pursue a new hobby or a skill. Therefore, you must relax, enjoy your activities and make the summers unforgettable.