Physical Activity in Warmer Weather

Sunday, August 4, 2024

It is that time of year. The dog days of summer are in full swing, and it is consistently warm outside! For those who still want to be physically active outside despite the heat, here are a few tips to ensure you are being safe when it comes to outdoor exercise or physical activity in warmer weather.

1. Check your local forecast. By checking the daily or weekly forecast, you can plan outdoor activities ahead of time and prevent unexpected schedule changes or delays.
2. Dress accordingly. Dress in lightweight, breathable clothing. Aim for lighter colors as darker colors attract and trap more heat.
3. Hydrate plenty. Hydrating more and taking breaks more frequently can help ensure you are properly cooling and not overheating.
4. Avoid peak temperature hours. Try to avoid outdoor physical activity during midday, which are the peak temperature hours for most locations.
5. Stay mindful of your fitness level. Allow yourself time to get acclimated to the weather, which allows your body to respond and perform better. Be mindful of any unusual sensations or physical warning signs, such as:

• Muscle cramps
• Excessive sweating
• Nausea or vomiting       
• Increased heart rate
• Weakness or fatigue
• Low blood pressure
• Headache or lightheadedness
• Irritability
• Confusion
• Vision problems

6. Have a backup plan/location. If changes occur and outdoor activity is no longer an option, have a backup plan. Move activities inside if your location accommodates your activity needs. You can always visit a gym or club of your choice. You can even utilize normal daily activity such as walking stairs, doing chores or even yoga/meditation.