We love summer! Now with more freedom we might look forward to feeling fitter and more active. However, getting overheated or exercising when it’s hot can actually have a negative effect on your health.
Here are a few safety tips and exercise suggestions for staying safe and active when it’s hot. If you are not used to exercising, it’s recommended you consult a health professional before starting.
Safety tips:
- Check the weather forecast so you know what time of the day will be coolest. This is usually in the morning before or after breakfast. During heat wave conditions, stay indoors.
- Choose water as your main hydration drink and keep up your intake, 2 to 2.5 litres of fluid per day.
- If you are feeling unwell or unusually tired, it is best not to do strong exercise. You could do some seated exercises, for example lower leg or arms.
Exercise suggestions:
- Exercise when the temperature is 25 degrees or below. This can be a walk, swim or an exercise routine at home or in a group. 30 mins a day is recommended, and it doesn’t have to be done all at once, but can be spread in shorter sessions throughout the day. If you have air conditioning it’s a good idea to have it on.
- Incidental exercise is one way to stay more active indoors. This is exercise you get through just doing everyday activities. You could try getting up a little more often, even just to stand up then sit back down (as long as it’s safe to do so) to avoid sitting for long periods.
- Lifting weights has health benefits beyond muscle strength. It needs to be done safely, so it’s best to start with light hand weights. If you’re not sure, a little professional advice can help you stay safe and avoid strain.
