Outdoor Exercise: Safety In the Sun
As life turns back to being more normal after restrictions are lifted, more people are heading outside for exercise, team sports, and recreation. But...with summer upon us, heat can be a big issue! Without careful planning heat stroke, heat exhaustion, and extreme dehydration can happen and even be life-threatening. We are sharing some tips to make summer exercise safe and enjoyable!
Maintain proper hydration. Water is always a good choice, but if you will be exercising for a long duration (longer than 60 minutes) you will want to replenish lost minerals and electrolytes by drinking sports drinks specifically made for this purpose. Gatorade or Pedialyte Sport are two options to look into.
Wear light-colored clothing. White and light colors reflect the sun and also serve the purpose of helping you be visible as you jog or walk. Material is also important. Cotton clothing helps you stay dry, but shirts and shorts made from sweat-wicking material might also be a good choice.
Protect your skin. Don’t forget the sunscreen! The pain and danger of a sunburn are never worth it, so don’t skip the SPF! Choose one that is waterproof and has a minimum SPF of 50.
Avoid the hottest time of the day. Exercise in the early morning or the evening when the hottest time of the day has passed.
Get in the water! On really hot days, swimming, water aerobics, and even surfing can be great choices that burn calories and help you stay cool! Runners even enjoy a run in the rain...using mother nature’s own cooling! If you do run in the rain, be aware of poor visibility and be sure to wear bright colors. Remember, lightning could also be a hazard, so if you see a bolt or hear thunder, get back inside as quickly as possible.
Choose the gym or indoors in extreme heat. On those days where the heat and humidity are just too much, an indoor gym or even working out in your home are the best choice to avoid a heat-related injury.
Know your limits. If you feel tired, dizzy, or nauseated, take a break from exercise. Taking a rest day or breaking up your big workout into smaller workouts can help you to stay cool and safe.
Complete Game Physical Therapy is here to help if you are an adult athlete recovering from injury, a youth athlete that needs an injury prevention screening, or just need therapy after orthopedic surgery. We have convenient locations in Lowell and Tewksbury. Contact us to schedule your appointment.