Summer has finally arrived! You may be looking forward to spending time outdoors, taking advantage of nearby parks, swimming pools, or walking/biking trails. These physical activities can be a lot of fun and good for your health, so in this post we show you 5 tips to help you exercise safely this summer:
- Keep hydrated. Hydration is the key to avoiding heat stroke. Did you know that some medications can intensify the effects of heat-related illnesses? Also, consuming diuretics such as caffeine and alcohol before exercising in hot weather can accelerate the effects of dehydration. Make sure you drink plenty of water and don't forget that you can take advantage of the fountains on the street or in the parks.
- Speed down. When exercising in hot and humid conditions, it is important to exercise calmly. Give your body time to gradually adjust to warmer temperatures. Learn how your body responds to heat and humidity before trying a new sport or physical activity. If the body feels tired or dehydrated, it is better to stop, find a covered shelter and drink water.
- protects. Transplant recipients often know how important it is to apply and reapply sunscreen frequently, but it's a good reminder for everyone who spends time outside in the sun. Choose a "broad spectrum" sunscreen with an SPF of at least 30. You might also consider exercising in the morning or evening, when the sun's rays aren't as strong. If you decide to exercise between 10 a.m. and 4 p.m. (the hottest part of the day), seek shade whenever possible.
- Wear light and breathable clothing. Wear light colors, but keep in mind that a regular white t-shirt doesn't provide much sun protection. Cotton also absorbs sweat, so try to use synthetic materials that are lightweight and fabrics that can absorb sweat. Also wear a hat that protects your head and sunglasses.
- do it as a family. Many outdoor activities can be fun for the whole family. Sometimes exercising alone can feel like an obligation, so it's best to make it fun. Here are some suggestions for group activities: play basketball or baseball in the park, go on a hike, play volleyball on the beach, fly a kite, or ride a bike to explore a new area.
Finally: enjoy to the fullest and train hard!