Summer Exercise: Keeping Cool
by Nan Kappeler (topic expert: fitness)

Long gone are the dark winter days, when it took us mounds of motivation and layers of clothing to get outdoors for a walk. Now that summer is here, there’s no reason (or excuse) not to head outdoors to take advantage of warmer temperatures, bright sunshine and trees in full-bloom.

But while milder weather can definitely make outdoor activities more inviting, we do need to be aware and prepared for the heat. Exercising in warmer weather can be equally as dangerous as in the cold. Climbing temperatures and humidity can add additional stress to the heart and lungs. In response, more blood is circulated to your skin, leaving less for your muscles. This results in an increase in heart rate leaving the body overheated.

Often, the signs aren’t as obvious as those in the winter. When we are cold, our hands and toes get numb, and we can see our breath in the freezing air. It’s easy to add an additional layer of clothing. But when we’re already starting out in a mere shirt and shorts, warning signs aren’t as tell-tale.

Taking a few extra steps to prepare for your summer workout will help you avoid an unexpected mishap with the heat, and keep you moving towards your fitness goals all summer long.

Slow It Down- Tailor your exercise program to the weather conditions. If the temperature is over 70-degrees, consider slowing down the pace. Monitor your heart rate with a monitor, noting any sudden changes or unusually high beats. If you experience any cramps, nausea, dizziness, headache or shortness of breath not associated with exercise, stop exercising immediately and return home.

Dress accordingly- Choose loose-fitting, lightweight and light colored clothes made with a moisture wicking material. Unlike tee-shirts and garments made with 100% cotton, the newer dry-fit clothing absorbs sweat without adding weight to clothing. This allows you to stay cooler during exercise. Check out www.walkstyles.com for some cool clothes.

Drink Water- The most obvious and sensible rule is to stay hydrated. Drinking plenty of water before, during and after exercise can decrease the chance of succumbing to the painful side effects of dehydration. Dehydration symptoms include dizziness, nausea and fever. Water is also a natural appetite suppressant, so drinking water will help you manage your weight.

Swim More- Take advantage of your local swimming pool or lake. Water walking puts minimum stress on your joints, can increase your flexibility, endurance and posture. The water allows you to move freely, without feeling the effects of a bum knee or hip. Remember to always swim under the supervision of a lifeguard and exit the water immediately if you hear thunder or see lightening.

Water Sports- Consider all the great refreshing water sports you can participate in without even entering the water. Kayaking, canoeing, even peddle boats are a different way of working the upper and lower body, the core, and a nice partner/family activity.

Avoid peak hours of sunlight- Schedule exercise in the early morning or afternoon hours, when it’s likely to be cooler. Consider routes with shade. Wear a hat and sunscreen to prevent overexposure to the sun.

Take advantage of the opportunity to take your fitness program outdoors. Incorporating new activities with friend, or solo, can bring additional motivation and enjoyment to your exercise program.