It’s blazing hot out there, and the air conditioning feels like salvation. The idea of sweating — by choice — may not be at the top of your list. But consider this: your mental and physical health don’t have an “off season,” so your exercise routine shouldn’t either. Research shows that exercise makes you feel and function better.
The key is finding ways to work out safely, despite the rising mercury. For that, we’ve got some ideas. Read on for safe summer workout tips even during the hottest heat of the season.
- Talk to your healthcare provider about your summer workout routine. They know you best and can offer personalized advice about summertime exercise. Also, remember, some medications can contribute to heat intolerance or sun sensitivity, so ask your doctor if there’s anything you should look out for.
- Timing is everything. Mid-day may be out for working out, but early mornings and late evenings are still good options for walking, running, cycling, tennis and other endeavors. Aim to be out of the sun during the most brutal hours of the day, and if you’re not feeling good, head inside immediately.
- Dive right in. One of the best things about summer is swimming! Swimming laps and doing water aerobics are great, full-body workouts, and both activities are gentle on your joints. For a regular routine, see what kind of aquatic classes your local community center offers, or just head over to the nearest pool, lake or ocean and take the plunge!
- Keep it indoors. When you bring your workout indoors this summer, you can work out according to your own schedule and not be dependent on the weather report. For a more sociable workout, sign up for a class like yoga, Pilates or indoor cycling. Or, become a member at a gym and make use of their machines and classes. Don’t want to leave the house? Do some aerobic and core exercises on your own or download an app for new and different routines to follow.
- Clean house. Vacuuming, mopping, sweeping, scrubbing, hauling out trash and recycling—it counts as exercise in our book! On those hottest of hot days, when you don’t even want to leave the cool house, get your steps in by doing a deep clean. You’ll reap the benefits for weeks to come.
- Dance it out. Shaking your booty is an excellent workout. So great, in fact, it doesn’t feel like exercise! Sign up for a dance class or get your groove on at a local venue.
- Walk the mall. You can put in a lot of steps and still keep cool by walking around your local, air-conditioned indoor mall. Invite some friends along and make it a healthy social event —you may even get in a little retail therapy as a bonus.
- Wear sunscreen. That hot summer sun can cause damage, even if you’re just outside for a little while, even on cloudy days. Aim to slather on sunscreen at least 15 minutes before you head outside and reapply it every two hours, or after swimming or sweating. The American Academy of Dermatology suggests waterproof, broad-spectrum protection that’s SPF 30 or higher.
- Drink lots of water. Hydrate, hydrate, hydrate to give your body the water it needs to help you sweat and stay cool all summer long. Keep a refillable bottle with you to make it easy and convenient.
Just because it’s sizzling doesn’t mean you have to be sedentary! This summer, think creatively and find ways to stay active, even when the outdoors aren’t calling. More movement is always sa good move for your mental and physical health.
