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BODY BALANCE: Exercising in the heat
By Melissa Bess
In the summer, many people spend more time outside. You may be working in the garden, mowing the grass, going for a walk, washing the car, walking around at a fair or event, or playing with kids or grandkids. Here are some tips to stay safe and healthy when being active outdoors.
Check with your physician before beginning an exercise program. He/she can make recommendations based on your health status and any previous injuries.
Warm-up and then stretch before activity. Walk for 3-5 minutes before stretching to avoid stretching a cold muscle. This gets the body ready for activity.
Drink plenty of fluids. Plain water is best, but if you are active for an hour or more, or sweat profusely, you may want to drink something with sodium or extra electrolytes. Gatorade or Powerade can provide these electrolytes, which help keep the fluid balanced in the body when the body has been depleted of a large amount of water.
Pay attention to your body’s signals. You may not be able to do all of the activities that you used to do, or you may have to rest more often.
Include rest periods and rest when tired. The body needs to recover, so you should listen to those clues.
Eat a variety of nutritious foods, including whole grains, lean meats, beans, low-fat milk products, fruits, and vegetables. Eat foods that are easier on the stomach if you are going to be active outside.
Try doing activities either earlier in the morning or later in the evening. The temperatures are usually more tolerable at these times.
Dress appropriately. Wear a hat to protect your face from the sun, wear light colored and breathable clothes, use sunscreen, and appropriate footwear.
Start slowly and work your way up. If too much activity wears you out, start out at a lower level and go from there. Don’t try to do too much at once.
It’s important to incorporate physical activity into your weekly routine, no matter what age you are. Physical activity helps keep weight stable, prevents many diseases and conditions, and improves quality of life and overall well-being. It’s never too late to get started with physical activity!
If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 44 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
Subscribe To Lake AlertsIt’s important to incorporate physical activity into your weekly routine, no matter what age you are. Physical activity helps keep weight stable, prevents many diseases and conditions, and improves quality of life and overall well-being. It’s never too late to get started with physical activity!
If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 44 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
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