Summer Exercise

I've heard many patients say (during the winter) that they can't wait until it gets warmer so they can take their regular exercises outside. There is something different about being able to exercise outside - you can walk, run or hike and experience your beautiful surroundings rather than looking at the television in front of your treadmill or elliptical.However, as we've seen this year we didn't experience much of a spring and went right into high humidity and temperatures in the 80s. This heat can be difficult to tolerate for many, and is especially hard on people who choose to exercise in it. Exercising in the heat is generally safe for most people, but taking a few extra precautions will help you stay cool and prevent problems associated with the heat.Your body cools off as sweat evaporates from the skin. But when heat and humidity rise, that sweat can't evaporate as quickly. The combination of hot weather, high body temperature and exercise can be dangerous and even deadly. Heat exhaustion can occur when your body gets too hot, resulting in physical symptoms such as weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate and headache. Staying hydrated and getting out of the heat can help prevent and treat heat exhaustion. Here are a few of the things you can do to stay safe, yet still take your workout outside.

• First and foremost…make sure you are hydrated when you head outside and stay hydrated during your time outside.
• Wear "wicking" fabrics. Cotton is cool and comfortable, but it doesn't pull away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.
• Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn-even on cloudy days. Use an oil-free formula that won't interfere with your body's ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes.
• Consider the time of day. Sun and humidity levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).
• Be aware of air quality. Before you head outside, get reports online or on your local television station. Lower your intensity level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.
• Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than if you exercise in direct sunlight.
• Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.
• Listen to your body. If you notice any symptoms of heat illness stop your workout. It's not a good idea to push yourself in extreme heat. If you feel bad, use common sense and cut your workout short.
• Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while exercising in the water to ensure that you are properly hydrated.