Category: Summer Safety

Categories
Exercise Summer Safety

Outdoor Exercise Safety

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Summer Safety

Stay Active Outdoors 

Summer is the perfect time to get outside and stay active. The sunshine, fresh air, and extended daylight hours provide fantastic opportunities for physical activity and stress relief. Let’s talk about the benefits of outdoor exercise and tips for staying safe and healthy while enjoying the great outdoors! 

Benefits of Outdoor Exercise 
  • Improves cardiovascular health: Activities like hiking and biking get your heart pumping, enhancing your cardiovascular fitness. 
  • Strengthens muscles: Swimming and yoga help build muscle strength and flexibility.  
  • Enhances mood: Being outdoors and engaging in physical activity releases endorphins, which can improve your mood and reduce stress. 
  • Connects you with nature: Spending time outside helps you appreciate the beauty of nature and has a calming effect, reducing anxiety and promoting relaxation. 
  • Boosts vitamin D levels: Sunlight exposure helps your body produce vitamin D, which is essential for bone health, immune function, and mood regulation. 
Prioritize Safety 
  • Check the weather: Early mornings or late evenings are ideal times to avoid the heat and stay comfortable. Before heading out, check the weather forecast to avoid extreme conditions. If it’s too hot or stormy, consider rescheduling your workout or choosing an indoor activity. 
  • Use sunscreen: Protect your skin from harmful UV rays by applying sunscreen with at least SPF 30. Reapply every two hours, especially if you’re sweating or swimming. 
  • Wear appropriate gear: Invest in good quality shoes, breathable clothing, and sun protection to stay safe and comfortable. Proper gear can prevent injuries and enhance performance. Don’t forget to wear a hat and sunglasses to protect yourself from the sun. 
  • Stay hydrated: Drink plenty of water before, during, and after your activities to keep your body hydrated. Dehydration can lead to serious health issues, especially in hot weather. Carry a reusable water bottle and take regular sips to maintain hydration. 
  • Stay visible: If you’re exercising early in the morning or late in the evening, wear reflective clothing and carry a flashlight to ensure you’re visible to others. 
  • Know your limits: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, take a break and rest. It’s important to avoid pushing yourself too hard, especially in hot weather. 
Summer-Smart Activities 

Whether indoors or outdoors, the key to staying active is finding the activities that fit into your own ability, schedule, and interests. Here are some creative ideas for staying active while enjoying the outdoors this summer: 

  • Plant a garden or do some yard work: the squatting, lifting, reaching, twisting, and bending required are great movements for the body. 
  • Enjoy the water: partake in water-based exercise such as water aerobics or swimming or head to a nearby lake and paddleboard or kayak. 
  • Take a walk, hike, or bike: grab the family and explore your neighborhood. 

If the summer heat prevents these outdoor activities, here are some great indoor alternatives: 

  • Go to the gym or a group fitness class 
  • Go for a walk in the mall 
  • Use the stairs at home or work instead of the elevator 
  • Take a virtual exercise class 

Embrace the summer season by staying active outdoors. Your body and mind will thank you! 

Explore additional resources:  

American Heart Association: How to Be Active Safely in Warm Weather  

Columbia University: Quick Tips for Staying Active in Hot Weather 

 

Categories
Hydrate Summer Safety

Staying Hydrated During the Summer

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Summer Safety

Staying Hydrated During the Summer 

Summer is a time for fun in the sun, outdoor activities, and enjoying the warm weather. However, it’s also a time when staying hydrated becomes even more crucial. Proper hydration is essential for maintaining your health, energy levels, and overall well-being.  

Why Hydration is Important 

Water is vital for many bodily functions, including digestion, temperature regulation, and joint lubrication. During the summer, your body loses more water through sweat, making it essential to replenish fluids regularly.  

Staying hydrated helps: 

  • Regulate Body Temperature: Water helps your body stay cool, especially in hot weather. 
  • Support Digestion: Adequate hydration aids in digestion and prevents constipation. 
  • Improve Physical Performance: Hydration boosts energy levels and enhances physical performance. 
  • Maintain Healthy Skin: Water keeps your skin hydrated and glowing. 
Signs of Dehydration 

Dehydration can sneak up on you, especially during the summer. It’s important to recognize the signs and take action promptly.  

Common symptoms of dehydration include: 

  • Thirst: Feeling thirsty is an early sign that your body needs more water. 
  • Dry Mouth: A dry or sticky mouth indicates a lack of fluids. 
  • Fatigue: Dehydration can lead to tiredness and low energy levels. 
  • Headache: A headache may be a sign that you’re not drinking enough water. 
  • Dark Urine: Dark yellow urine is a key indicator of dehydration. 

If you experience a sign of dehydration: 

  • Drink Water: Start by drinking water immediately. Aim for small sips if you’re feeling nauseous. 
  • Electrolyte Drinks: Consider drinking electrolyte-rich beverages to replenish lost minerals. 
  • Rest: Take a break from physical activities and rest in a cool, shaded area. 
  • Seek Medical Help: If symptoms persist or worsen, seek medical attention promptly.  
Tips for Staying Hydrated 
  1. Carry a Reusable Water Bottle: Keep a water bottle with you at all times. This makes it easy to sip water throughout the day, whether you’re at work, running errands, or enjoying outdoor activities. 
  2. Set Reminders: Set reminders on your phone or use hydration apps to prompt you to drink water regularly. This can be especially helpful if you tend to forget to drink water. 
  3. Infuse Your Water: If plain water feels boring, try infusing it with fruits, herbs, or vegetables. Infused water is refreshing and adds a burst of flavor without any added sugars. 
  4. Drink Before, During, and After Exercise: Stay hydrated before, during, and after physical activities. Exercise increases water loss through sweat, so it’s important to replenish fluids to maintain performance and prevent dehydration. 
  5. Make Hydration Fun: Turn hydration into a fun challenge. Set goals for daily water intake and reward yourself for meeting them. 

Make hydration a priority to support your overall health and well-being. Stay cool, stay energized, and enjoy all that the summertime has to offer! 

Explore additional resources: 

Mayo Clinic: How to stay hydrated over the summer 
USDA Nutrition.gov: Water, Hydration, and Health 

 

Categories
Summer Safety

4 Top Tips for a Healthy Summer

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Summer Safety

Water, happy or old couple in nature for fitness training, workout challenge target or exercise goals. Toast, cheers or or senior woman hiking, walking or exercising with mature partner in a park.[/caption]

Summer is here, and it’s the perfect time to enjoy the sunshine, indulge in fresh seasonal produce, and get active outdoors. But while you’re soaking up the summer sunshine, it’s important to keep your health in mind.  

Here are four quick tips to ensure you have a healthy and enjoyable summer:  

Stay Hydrated 

Why It’s Important: Water supports digestion, regulates body temperature, and improves physical performance. In the summer heat, your body needs even more water to stay cool and function properly. 

How to Stay Hydrated: 

  • Carry a reusable water bottle wherever you go 
  • Eat hydrating foods like watermelon, cucumbers, and strawberries 
  • Set reminders to drink water throughout the day 

Try This: Make refreshing summer drinks like infused water with mint and citrus or homemade iced herbal teas. They’re delicious and hydrating! 

Protect Your Skin 

Why It’s Important: While enjoying the sun, it’s crucial to protect your skin from harmful UV rays. Sun exposure can lead to skin damage, sunburn, and increase the risk of skin cancer. Taking care of your skin now will pay off in the long run. 

How to Protect Your Skin: 

  • Apply sunscreen with at least SPF 30 before heading outdoors 
  • Wear hats, sunglasses, and protective clothing 
  • Seek shade during peak sun hours (10 AM to 4 PM) 

Try This: Plan outdoor activities for early morning or late afternoon when the sun is less intense. This helps reduce UV exposure and keeps you cooler.

Eat Seasonal Fruits and Vegetables 

Why It’s Important: Eating fresh fruits and vegetables that are in season not only tastes better but also provides more nutrients. Seasonal produce is often fresher, more flavorful, and packed with nutrients. It’s also more environmentally friendly! 

How to Eat Seasonally: 

  • Visit local farmers’ markets to find the freshest produce 
  • Incorporate a variety of fruits and vegetables into your meals 
  • Try new recipes featuring summer produce 

Try This: Enjoy salads with fresh berries, grilled vegetables, and smoothies with tropical fruits. They’re nutritious and perfect for summer! 

Stay Active Outdoors 

Why It’s Important: Summer is the perfect time to get outside and stay active. Outdoor exercise improves cardiovascular health, strengthens muscles, and enhances mood. It also helps you connect with nature and reduce stress. 

How to Stay Active: 

  • Try activities like hiking, biking, swimming, or outdoor yoga 
  • Exercise during cooler parts of the day to avoid overheating 
  • Wear appropriate gear and stay hydrated 

Try This: Join a local outdoor fitness group or class to stay motivated and meet new people while staying active. 

By following these tips, you can make the most of your summer while prioritizing your health and well-being. Stay tuned this month as we discuss each of these tips in more detail! 

 

Explore additional resources: 

Centers for Disease Control and Prevention: Sun Safety Facts 

Johns Hopkins Medicine: Summer SafetyÂ