Thursday, May 23, 2013

Tips for Exercising Safely in the Summer

Warm Up Without Burning Out

The summer is a great season for getting in shape. Whether by working out, running, or playing a sport, summer is the time for activity.
Dr. Holly Andersen, director of education and outreach at the Ronald O. Perelman Heart Institute at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, says, "Exercise is the fountain of youth and summer is the perfect time to re-connect with your body."
However, exercising during the warmest season of the year can lead to dehydration, profuse sweating, exhaustion, and even a cardiac event.
Dr. Andersen offers the following nine tips to those looking to resume or begin a workout routine this summer:
  • Talk to your doctor. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But before you put on your workout shoes, you may want to talk to your doctor to ensure that you are healthy enough to start your workout regimine and to identify any health precautuions that should be taken.
  • Take it slow. Start your exercise regimen slowly and pace yourself throughout the workout, including plenty of time for breaks and to drink fluids.
  • Remember to stretch. Even in the summertime, our bodies need to warm up. As you are exercising, take time to work on stretching, breathing and posture -- improving these will greatly enhance your health.
  • Take your workout indoors. When it is too hot or humid outside, exercise in a cool, air-conditioned space. Extreme temperatures can alter your circulation, increasing the work of your heart and making breathing more difficult.
  • Try to maintain an even body temperature. After your workout you should not take an extremely hot or cold shower, or a sauna, as these can increase the workload on your heart.
  • Be an early bird. If you truly enjoy exercising outdoors, take advantage of the coolest times of day -- the early morning and evening hours.
  • Drink plenty of fluids. Throughout your workout routine it is important to drink plenty of water, even before you feel thirsty. Once you are thirsty you are already dehyrated. While symptoms of dehydration usually begin with thirst, they can progress to more alarming manifestations as the need for water becomes more dire such as fatique or weakness, cramps, loss of appetite, dry skin, skin flushing, dry mouth, etc. If you are prone to lightheadedness (from low blood pressure), are an endurance athlete, or over age 75, you should replenish your "electrolytes" as well -- having a little salt can be important for you.
  • Wear sunscreen. If you have a sunburn, it will decrease your body’s ability to cool itself off. Always remember to apply sunscreen to your entire body every morning and reapply every couple of hours - more if you are sweating.
  • Have fun. Taking time to exercise is taking time for you. Enjoy exercsing -- smile, breathe deeply, clear your mind and enjoy!.

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