Exercise Safely Outdoors

Submitted by Mary Shenoo on Mon, 07/11/2011 - 12:35pm

 “Go outside and play!”   Do you remember being told that when you were a child?  Well that still applies for adults today.  Summer is a great time to get off the couch and start moving.  Walking, swimming and biking are just a few of the inexpensive, healthy, and fun summer activities.  While these activities can be very beneficial to our health we must keep in mind the effects of increased temperatures along with the intensive sun. The American College of Sports Medicine recommends the following tips for safe summer fun:

 

  • Modify activity when the heat index (temperature and humidity) is 90 degrees and over. Consider rescheduling until the heat index decreases to safer conditions
  • Exercise in the morning or evening, thus avoiding activity during the hottest times of the day (10am to 5pm).
  • Avoid direct sun light (wear sun screen and a visor).  A mesh hat with ventilation can help prevent sunstroke.
  • Progressively increase your intensity and duration in the heat over a few days or weeks to allow your body time to adjust. Don’t push yourself too hard, too fast.

 

Consume an adequate volume of fluid (water or sports drinks) to maintain hydration.AVOID drinking alcohol, coffee, and tea. Drinks containing caffeine should be avoided; caffeine will accelerate fluid loss. 

  • Consider weighing yourself before and after exercise to estimate the amount of water lost during exercise. For every pound of water weight lost during exercise, drink 16 to 20 oz of fluid (water or sports drink).
  • Clothing should be loose fitting, light in color, mesh and/or absorbent wicking. This will help you stay cool during the heat.

 

STOP exercising if you feel ANY dizziness, nausea or pain or ANY ill effects during your activity. Pay attention to what your body is telling you.

Have fun playing!

 

Mary Shenoo, RN, BSN, CCM,CWC

Ms. Shenoo joined Managed Care Concepts in 1993 as a Case Manager and Utilization Review Nurse Supervisor. In 1996, she was promoted to Executive Director. Her responsibilities now include: Oversight and Program Development for all departments. She serves as the liaison to the Medical Director, is the Organ Transplant Coordinator, and is a participating member of the MCC, Inc. Quality Management Committee.