When we go into the summer, many people want to train outdoors to stay active and get some fresh air. This is good news, as experts recommend at least 150 minutes of moderate aerobic activity each week. But remember that exercising in hot and humid weather can put extra stress on your body; However, there are simple precautions you can take to protect yourself.
By moving your exercise outdoors, you can increase your mood and improve your concentration. You also do not have to cling to your own garden or your area. Jogging tracks, training parks, sports fields and stairs provide endless opportunities to change training. Keep the following tips in mind for safe outdoor exercise during the summer:
- Avoid the hottest part of the day. If possible, plan your training before 10:00 or after 15:00 to avoid the strong sun rays.
- Wear light clothing. Dark colors absorb heat, while light colors reflect the sun. Lightweight, loose-fitting clothing helps the air to circulate and keep you cool.
- Apply sunscreen. Choose a broad spectrum sunscreen that is at least 30 SPF. Apply again every two hours, even if the label says it is sweat resistant. Wearing a wide-brimmed hat can also protect your face from sun exposure.
- Stay hydrated with water. Drink water before going out and try to take sips every 15 minutes during exercise – whether you are thirsty or not.
- Top up your electrolytes. Instead of reaching for a sports drink after a workout, consider replacing electrolytes with real foods such as chia seeds, kale, coconut or fruits and vegetables.
- Listen to your body. If you feel dizzy, weak or nauseous, stop immediately. Sit in the shade and drink some water until you feel better.
Your body may need to adapt to outdoor exercise, so follow its guidance and gradually increase the pace or intensity. As always, talk to your doctor before starting a new exercise plan.
It is likely that you already have a garden. According to Garden Media Group, 16 million people began working in the garden during the pandemic.
As we enter the growing season, gardening is a great way to spend time outdoors – and get some exercise. The Centers for Disease Control and Prevention counts activities such as raking and mowing grass as easy to moderate exercise – while shoveling, digging and chopping wood is intense exercise.
In addition to physical activity, consider these health benefits of gardening:
- Increased vitamin D levels that are important for bodily functions
- Increased self-esteem
- Improved mood
- Reduced stress and anxiety
Talk to your doctor to learn more about ways to manage your well-being.
It is perfectly normal to talk all day long. However, it can be especially tempting to choose the quick, easy (but unhealthy) option if you work from home. Consider the following three tips to help you talk smart during the work day in the office or at home.
- Plan your snack. Think ahead so that you do not desperately reach for unhealthy objects. At the beginning of the week, make or hand out your healthy snacks so they are ready to go.
- Pay attention to the portions. Avoid eating directly from the bag or original container, and share your snacks before eating.
- Choose healthy snacks. Nibble on fruits, vegetables, whole grains and healthy fats to keep you happy and full. Send junk food because chips, candy and cookies can make you feel sluggish.
You may not have control over where you work, but try to work away from the kitchen. Click here to learn more about nutritionist approved snacks.
We all here at CoverLink wish you continued health and safety this year!