It’s time to grab your workout gear and get a move on! May is Physical Fitness and Sports Month, an initiative led by the President’s Council on Sports, Fitness & Nutrition that dates back to 1983, and aims to promote the importance of physical activity, physical fitness and sports participation.

At its essence, physical fitness is a gift everyone can give themselves. When you’re physically active, you’re helping to improve your health, and you may even reduce your risk for a number of chronic conditions. According to the Centers for Disease Control and Prevention (CDC), some of the benefits of physical activity may include:

  • Improving brain health and keeping thinking, learning and judgement sharp
  • Reducing the risk for depression and anxiety
  • Improving sleep quality
  • Managing weight
  • Lowering the risk for a number of health conditions, including cardiovascular disease; type 2 diabetes and metabolic syndrome; serious outcomes related to contagious illnesses, including COVID-19, the flu and pneumonia; and even certain cancers
  • Helping to strengthen muscles and bones

Of course, it doesn’t hurt that May happens to be one of the most beautiful months to be outside. As you plan your activities and adventures, just remember to put your safety first. You don’t want to do anything that hinders your workout, or your health!

To brush up on your summer safety precautions, follow this guide.

  1. Before starting a new workout routine, don’t be shy about talking to your doctor, especially if you haven’t been physically active recently. Book an appointment for a physical so your primary care provider can assess your health, evaluate any medications you’re on, and offer personalized advice to jumpstart your summer routine and help you achieve your goals in a safe and healthy manner.
  2. Slather on the sunscreen. Sun exposure can lead to sunburns, early signs of aging and skin cancer. To minimize those risks, everybody needs sunscreen, according to the American Academy of Dermatology (AAD). Further, the AAD experts say to wear sunscreen with an SPF of 30 or higher, and make sure to put it everywhere that gets sun exposure, including on the top of your feet, your neck, your ears, your scalp and your lips. Adults should aim to use about an ounce every time they apply it (imagine a shot glass full of sunscreen), smoothing it on 15 minutes before going outside and reapplying it every two hours, or after swimming or sweating. When possible, you should also wear sun-protective clothing, a wide-brimmed hat and UV-protective sunglasses.
  3. Seek shade between 10 a.m. and 2 p.m. Those are the hours that the sun’s rays are strongest, according to the AAD. To protect your skin (and to avoid the sweltering mid-day heat) aim to be indoors or at least in a covered area with plenty of shade during that time.
  4. Get in the habit of checking the air quality. When it’s hot outside, pollution can rise and impact the quality of the air, making it harder for people with asthma and other respiratory conditions to breathe. The Air Quality Index) reports on the air quality in your community. Start looking at the AQI like you look at weather reports, so you’re aware of what’s happening around you and can make informed decisions about when to go outside, and when it’s healthier to stay in.
  5. Hydrate away. The spring and summer months get hot and humid all across Alabama. Dehydration can sneak up on you — especially if you’ve been working up a sweat. In fact, by the time you notice you’re thirsty, it’s likely you’re already mildly dehydrated, according to the Cleveland Clinic. Dehydration can cause headache, fatigue, dizziness and even contribute to dangerous conditions like heatstroke. In May, make a habit of carrying around a reusable water bottle. That way, it’s convenient to sip and hydrate throughout the day.
  6. Learn the signs of heat-related illnesses. Too much heat truly can make you sick, and according to the CDC, some individuals are more vulnerable than others, including people living with asthma (especially kids) or heart disease, people who are pregnant, adults older than 65, young children and infants and people who work or exercise in the heat. The Mayo Clinic says to look out for the following symptoms, which could indicate heat exhaustion:
    • Cool, moist skin with goosebumps, even in the heat
    • Excess sweating
    • Feeling faint
    • Feeling dizzy
    • Fatigue
    • Pulse is weak and rapid
    • Blood pressure is low when a person stands
    • Muscles cramp
    • Nausea
    • Headache

If you or someone you know is experiencing these symptoms, the Mayo Clinic says to stop what you’re doing, move to a cooler place to rest and drink water. If the symptoms get worse or don’t improve after an hour, contact your doctor. If the person becomes confused, distressed, loses consciousness or is unable to drink water, seek medical help immediately.

  1. Protect yourself from insects. Summer is prime time for mosquitoes and ticks, both of which can carry diseases that could potentially make you sick. To try and prevent bites, use an insect repellent that’s been registered with the Environmental Protection Agency (EPA), and wear long, loose-fitting clothing that’s been treated with 0.5% permethrin. After you’ve been outdoors, check your body and clothes for ticks and if you find any, remove them as quickly as you can.
  2. Make healthy food choices. If you want to perform better, you’ve got to put premium fuel in the tank. This month, as you amp up your physical activity, power your body with the energy it needs to support all of your active endeavors. A good place to start: pass on the ultra-processed foods and opt for nutrient-rich options, like fruits and vegetables, whole grains, lean proteins and low-fat dairy products. And, again, opt for water as your beverage of choice most of the time.

Whether you’re taking a brisk walk during your lunch hour, or spending the weekend hiking through the woods, May is a wonderful month to take advantage of the warmer weather and get outside. As you do, be sure to pack your water, healthy snacks and sunscreen, and give your body the fuel and protection it needs now and all summer long.