Summer Exercise Health Article

It’s summer! The great outdoors beckons with warm weather and longer days. Make the most of the season and turn your tired indoor fitness routine into creative outdoor workout wherever you live or vacation. Whether you're at the lake, in the mountains, on the beach, or at the pool, there are an abundance of ways to stay fit during the summer.

Going to the lake this summer? Water is a perfect place to exercise in the heat and humidity of summer. Swimming is an obvious choice, says Patrick Ayres, MS, exercise physiologist at Lifestyle Management in Bloomington, Minn. "Swimming or treading water is a great way to work the cardiovascular system," he says. "Lots of people go to the lake and rent motor boats. If you are boating, go out to an area, stop the boat and anchor, and do some swimming."
Kelli Calabrese, MS, an exercise physiologist, fitness author, and owner of Calabrese Consulting in Long Valley, N.J., recommends canoeing for an all-over body workout. Many lakeside facilities offer rentals and lessons, she says. If you're unsure of your ability or if it's been a while since you've been in a canoe, Calabrese advises taking lessons. Just learning will be a workout in itself. Just remember to enjoy the ride. "It's different, it's fun and it's a great way to see the lake, from a canoe," says Calabrese. "It feels good just to be out in nature and listen to the sounds of the water."

The mountains are a great summer workout location because it's usually shadier and cooler in hilly terrain. Since you'll be gaining altitude, you may notice a drop in temperature as you climb. In desert climates such as Tucson, Ariz., where summers can be scorching, many people make the 40-minute drive up Mt. Lemmon to escape the 100-degree temperatures in the city. Then they hike in the 70-degree shade of pine trees. Wherever your mountains are, exploring them is a great way to take a workout outdoors. Bite off little chunks of the mountain, power walk for a specific amount of time, then rest and repeat.

Jesse Pittsley, exercise physiologist and program director for the exercise science department at Winston-Salem State University in North Carolina, encourages explorers to take a picnic lunch and hike until they find a view somewhere to spread out, near a pretty steep incline. “Relax and have lunch,” says Pittsley, “taking in the view and the scents and sounds of nature. Once you've rested and digested, use the incline to challenge yourself again.”

If you're going to the beach this summer, pack a mask and some fins and snorkel. It's not going to be a high-end cardiovascular workout, but it does keep the body moving. And, while you’re on your underwater adventure, play a game with your companions and see who can find the most interesting, colorful sea life or other underwater treasures. Venture a bit further out so you take more effort to get back to the boat or shore.

If getting in the water is not your thing, put up a net and get a friendly game of volleyball going. Or throw around a Frisbee or a football. Throw far and go long, you'll be surprised how much energy you can use.

If you’re inclined to spend fun time at the beach, go build a sand castle. You might not realize it, but according to Pittsley, you can get a great oblique workout by just filling the bucket with sand, twisting your body and throwing it out of the bucket to toss it behind you. Try it ten times. You might not feel it at first, but you’ll feel it in the morning. So, don’t overdo it.

So you don’t have a bucket? Then get on your feet. Walking in the soft sand of the beach alone is a workout. "Sand gives you the extra resistance that you wouldn't have on a treadmill or on asphalt," says Calabrese. "You can do it barefooted and you'll feel a great workout in your feet, shins, and calves." Alternate walking, jogging, and sprinting to work the lower body and elevate your heart rate.

Calabrese also suggests either doing walking lunges or stationary lunges the length of your beach towel. Work the upper body with pushups and reverse planks and the abdominals with crunches on the towel.

The peaceful mood of the ocean's edge is a great time to stretch as well, she says. "Finish with some stretching, deep breathing, and meditation," she says, "taking time to close your eyes and feel the ocean mist and smell the salty air."

Swimming is an obvious choice for summer exercising and relaxation, and an option many people use all year round at health clubs. It's is an excellent, low-impact, whole-body workout. But it's not very social, so if you're with the family, make it fun.

"Everybody's got floaties," says Pittsley. Any kind will do, but the smaller, the more work you'll have to do. For example, one of those long, skinny noodles is a great challenge. Try putting it under your arms or holding it with your hands and doing flutter kicks while staying afloat, he says.

"The kicking works the quadriceps and hamstrings and a little bit of the glutes," says Pittsley. Then try balancing the floatie on the lower body, either across the hips or between the legs, and work the shoulders, arms, and back trying to stay afloat. "These exercises can be used as a combination of cardiovascular and toning," says Pittlsey.

Water Aerobics is another option to try. When you’re not participating in an organized class, create some of your own. Take those plane old calisthenics that you do in front of your TV at home, and try them out in the water. Hold on to the edge of the pool for support if you need too. And, if you really want to strengthen those leg muscles of yours, tread water in the deep end of the pool for ten to 15 minutes. You’ll feel as if you’ve walked a mile uphill, but your body will thank you for it later when you fit into that little black number you’ve been eyeing at the department store.

Whatever your exercise of choice during the summer months, it remains essential to take some very necessary precautions. The average person can take from one to two weeks to adapt to warmer, more humid temperatures. Here are some helpful safety tips to follow while exercising during the summer:

• Rehydrate your body. While exercising in hot weather you can easily lose up to a quart of water an hour. Drink water before, during and after exercising. Sports drinks include electrolytes — sodium, chloride and potassium — which are lost through sweating. If you're going to be exercising very intensely or for longer than one hour, you may benefit from fluids containing carbohydrates and electrolytes. Keep in mind that you can't rely on your thirst to signal how much fluid you need to drink. Your thirst mechanism underestimates fluid loss in the heat.
  
  
• Avoid working out during peak hours. Very hot and humid weather hampers perspiration's ability to cool your body. Try exercising in the morning or evening to avoid the most intense heat as well as the times when smog and pollution levels are highest. Or consider exercising indoors at the local YMCA, health club, or shopping mall.
  
  
• Try walking. Walking is considered the most popular exercise among Americans. Invest in a good pair of walking shoes with a flexible sole, and good heel and arch support. It may be the only equipment you'll need. Don’t forget to gently stretch for five minutes before starting your walk. When you’ve finished walking, cool down for five minutes by gently walking and stretching for another five minutes to prevent soreness.
  
  
• Don't forget your sunscreen. Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun's UV rays. Exposure to direct and indirect sunlight over many years increases your risk of developing skin cancer.
  
  
• Watch out for the symptoms of heat stroke. When the body can't rid itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness. These symptoms can appear rapidly. If these conditions exist, move to a cool area or immerse yourself in a cool bath to lower your body temperature as quickly as possible. Seek medical attention immediately; heatstroke can be fatal.
  
  
• Choose the appropriate clothing. Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-colored clothing will reflect sunlight, while darker clothing will absorb the heat. Cotton and linen are natural fabrics that may absorb moisture (sweat). However, synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin.
  
  
• Rely on a backup plan. It's always a good idea to have a backup plan when the temperature soars. On days when the heat and humidity are high, avoiding the heat altogether and exercise indoors. It may be your safest option.

So, enjoy your summer and let your body and mind experience the gifts that nature has to offer. Have fun, keep cool, and play it safe. Your workouts will help you live longer and stay healthier.

Sources:
“Great Summer Workouts,” Barbara Russi Sarnataro
“Summertime Fitness-Exercise on the Go,” Michael Stefano
“Summer Exercise Safety,” by Greg Shealey, M.S.
“Summertime sports and exercise: How to keep cool in hot weather,” MayoClinic.com