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Last updated on June 16th, 2023 at 10:44 am
If you’re looking to switch up your workout routine and take advantage of the warmer weather, outdoor exercise is a great way to do it! Not only does it offer a change of scenery from the gym, but it can also provide a boost in mood and energy levels. And the best part is, you don’t need a gym membership or any fancy equipment to do it. However, before you head outside to break a sweat, it’s important to take some precautions to ensure your safety and comfort. Although exercising in the heat can be difficult and present various challenges different from exercising outdoors in the winter, don’t let that stop you from getting in a good workout. With these tips for how to safely exercise outdoors in the heat, you’ll be ready to tackle your outdoor workout like a pro and reap all the benefits of exercising outside this summer.
Timing Is Everything
When it’s hot outside, exercising can be a real challenge. You don’t want to end up feeling drained or sunburnt, right? That’s why you gotta be strategic! To start, avoid exercising outdoors during the hottest parts of the day, which is usually from 11 a.m. to 3 p.m. Instead, try going for your workout in the early morning or late evening when it’s cooler. It’s also important to find a shady spot or a place with a breeze to help regulate your body temperature.
Quick Fact: According to a study conducted by the American Council on Exercise, exercising in the heat can increase your calorie burn by up to 10%.
Hydration Is Key
Staying hydrated is essential year-round, but it’s especially crucial during the warmer summer months. Staying hydrated is key to preventing muscle cramps and fatigue. Did you know that excessive sweating can lead to dehydration and even heatstroke? When you exercise, your body loses water through sweat, so it’s essential to replenish those fluids. Before your outdoor workout, drink water to hydrate yourself, and during your workout, sip water every 15-20 minutes. And don’t forget to take a break in the shade every now and then to give your body a chance to cool down. If you’re planning a longer workout, bring a water bottle or hydration pack to ensure that you can replenish your fluids as needed and safely exercise.
Quick Fact: The human body is made up of about 60% water, and dehydration can cause fatigue, headaches, and muscle cramps.
Protect Your Skin
Did you know that the sun’s rays can be pretty harsh on your skin, especially during outdoor workouts? That’s why it’s super important to protect yourself! Make sure to apply a broad-spectrum sunscreen with an SPF of at least 30 to any exposed skin. And don’t forget to reapply every two hours or after swimming or sweating! Want to go the extra mile? Wear a hat or visor to shade your face and some cool sunglasses to protect your eyes. That way, you can reduce the risk of sun damage and keep on slaying those outdoor workouts!
Quick Fact: SPF only indicates protection against UVB rays, not UVA rays. To ensure full protection against both types of harmful rays, it’s important to choose a broad-spectrum sunscreen that covers both UVA and UVB.
Dress The Part
When exercising outdoors in the heat, wearing the right gear can make a big difference in your comfort and performance. Choose lightweight, breathable fabrics that wick away sweat and help keep you cool. Wear comfortable, supportive shoes that provide good traction on a variety of surfaces. If you’re planning to exercise in the early morning or evening, wear reflective gear to increase your visibility to motorists. Don’t let Lyme disease ruin your workout in the woods. Cover up with long sleeves and pants, tucking those suckers into your socks. And for added protection, slather on some DEET or permethrin insect repellent.
Quick Fact: Cotton is not an ideal fabric for outdoor workouts because it absorbs sweat and moisture, causing discomfort and an increased risk of chafing. It also does not provide good ventilation, which can lead to overheating.
Adjust Your Routine
When it comes to safely exercising outdoors in the warmer months, some adjustments to your workout are required to stay comfortable and avoid overheating. As a tip for exercising safely in the outdoors, try to focus on shorter, more intense workouts to reduce your exposure to the heat. Bodyweight exercises, yoga, or running can be excellent choices for safe outdoor workouts. You can also try water-based activities like swimming or water aerobics, which can be a refreshing and low-impact way to exercise in the summer heat.
Quick Fact: Swimming is a low-impact workout that can help reduce stress on your joints while still providing an excellent cardiovascular workout.
Listen to Your Body
When you’re working out in the summer heat, it’s essential to be in tune with your body and recognize any signs of overheating or dehydration. Some warning signs to watch out for include feeling faint or dizzy, having a headache, feeling nauseous, or having a rapid heartbeat. If you experience any of these symptoms, it’s crucial to take a break, find some shade or a cooler spot, and rehydrate. You may also want to consider cutting your workout short or taking a break for the day (which also has its advantages). Remember, pushing yourself too hard can have serious consequences and can put your health at risk. So always prioritize your well-being and listen to what your body is telling you.
Other Tips for Exercising Safely In the Heat
- Eat water-rich foods: Did you know that some fruits and veggies are over 90% water? Foods like watermelon, cucumbers, and strawberries can help keep you hydrated during your workout.
- Pick a shady spot: Exercising in direct sunlight can make you feel even hotter. Try to find a spot under some trees or use an umbrella to block out the sun.
- Buddy up: Working out with a friend can be motivating and also make the workout feel less daunting. Plus, you can keep an eye on each other to make sure you’re both staying safe in the heat.
- Alternate between indoor and outdoor workouts: If the heat is just too much, don’t be afraid to switch it up and hit the gym or do an indoor workout instead.
Beat the Heat and Stay Active This Summer
Summer is a great time to get outside and get moving, but it’s important to do so safely. By following these tips for exercising safely in the heat, you can stay safe and have a great time while working out in the warmer months. So, get out there and enjoy the sunshine while staying active! Remember, the benefits of staying active go beyond physical health – exercise is also great for mental health and can help improve mood and reduce stress. With a little bit of preparation and care, you can have a safe and enjoyable outdoor workout all summer long.
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