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Exercising in Hot Weather


Summer is finally here! Exercising outdoors in the summer is fun, but it is also important to be careful when the weather is hot. In general, when you move more, your body temperature goes up. Doing this in hot weather puts extra stress on your body and if you get too hot you can get sick.

If you plan to exercise outdoors this summer, take it slow at first. Try going for a walk instead of a run, and take plenty of rests in the shade. After you can stay outside longer for your work outs, and this will help your body get used to the heat. Exercising in the morning and evening is better because the sun is less strong. Make sure you bring along a water bottle and drink lots of water, even if you do not feel thirsty!

Wearing the right clothes will also help you stay cool: 

  • Lightweight and loose-fitting clothes let your body sweat and cool down 
  • A hat will protect your face from the sun 
  • Try not to wear dark colors that soak up the sun’s heat 
  • Light colored clothing helps drivers see you at night 
  • Remember to put sunscreen with an SPF of 15 or higher on yourself and your family whenever you go outdoors for fun and exercise! 

If your body overheats while exercising in hot weather, you can get sick. Warning signs and symptoms include headache, dizziness, muscle cramps, weakness, fast heartbeat, and nausea or vomiting. If you experience any of these symptoms, you should stop exercising, go indoors, and drink plenty of water. 

Some summer days will be too hot and humid to exercise outdoors. Here are some cooler options: 

  • Work out at a gym 
  • Take an indoor dance class, like Zumba! 
  • Walk around the mall for 30 minutes 
  • Climb the stairs in an air-conditioned building 
  • Swim laps in a pool 

Summer is the perfect time to have fun and enjoy physical activity outdoors with your family! Keep these tips in mind and you and your family will stay safe and find it easy to exercise outdoors in the summer. 

Now that summer is finally here, what are some of your favorite summer activities?