Stay Safe While Exercising This Summer

By mariasmith76 HERWriter Blogger

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Warmer weather, bright sunshine, and skimpier clothes are all reasons Americans have for getting out to exercise while enjoying the great outdoors. After all, most people have waited through the long, cold winter months to don some walking shoes and a tank top and hit the trails.

But even though the weather is warm, exercise enthusiasts still need to be cautious of a few things when working out.

1. Bad air quality.

The daily weather report usually tells viewers the day's predicted temperature and humidity, and also typically lets them know when the air quality is bad. But this factor is not just for people who suffer from lung issues. In fact, many people would probably be considered "sensitive" to bad air quality and not even know it.

Those who exercise outdoors breathe deeper and faster, and therefore pull more of the potentially polluted air straight into their lungs, making them at risk for adverse side effects like labored and difficult breathing. If there is a Code Yellow, Orange, Red or Purple, think twice about exercising outdoors, or at least lighten up on the workout.

2. Excessive heat

The summer brings heat of course, but there are times when too much heat can be harmful to those who are exercising, and can even cause death. Some of the biggest problems are staying hydrated and maintaining the body's salt and electrolytes.

The delicate balance of water, salt and electrolytes is imperative to keep the body functioning properly. When those things are out of balance the exerciser can feel dizzy, nauseous or faint. Avoiding the hottest part of the day will help, as will staying properly hydrated.

3. Sun exposure

The sun can be helpful, of course, but too much can be extremely harmful. Wearing a sunscreen is a must. Experts recommend a sunscreen with a SPF 45 to be sure the skin is protected.

Avoiding the hottest parts of the day, generally 10 a.m. to 3 p.m. when the sun is the strongest can also help ward off the harmful effects of the sun. However, sunscreen should be worn even on a cloudy day, as an outdoor exerciser can get burned or have sun damage even when the sun isn't shining brightly.

While exercising in the summer can be fun, and is a healthy thing to do, it is important to remember that safety has to come first. By limiting sun exposure and being aware of how excessive heat and air quality can affect the body, you can work out through the summer and stay safe.

Sources:

Yahoo.com. Web. 26 June 2013. "Alarming weather report you've been ignoring".
http://shine.yahoo.com/healthy-living/jogging-smog-alarming-weather-report-youve-ignoring-163300610.html

Active.com. Web. 26 June 2013. "8 tips for exercising in summer heat."
http://beta.active.com/running/articles/8-tips-for-exercising-in-summer-heat

Reviewed June 27, 2013
by Michele Blacksberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.