Vanderbilt University
07/15/2024 | Press release | Distributed by Public on 07/15/2024 15:12
Tips for exercising safely in the heat
Exercising outdoors in the summer offers a unique set of opportunities and challenges. The warm weather and longer days are invigorating and offer a change of scenery from indoor workouts, but the heat and sun can pose risks such as dehydration, heat exhaustion and sunburn.
To enjoy the benefits of outdoor exercise while minimizing these dangers, it is important to take the following precautions:
- Choose the right time
Avoid exercising during peak heat hours, typically between 10 a.m. and 4 p.m. Instead, opt for early morning or late evening workouts when temperatures are cooler and the sun is less intense.
- Stay hydrated
Hydration is key to preventing heat-related illnesses. Drink water before, during and after your workout. For longer sessions, consider sports drinks to replenish electrolytes lost through sweat.
- Seek shade
Whenever possible, choose shaded routes for running, walking or cycling. If you need a break, find a shaded area to rest and cool down.
- Dress appropriately
Wear clothing that is lightweight, loose-fitting and light-colored. Moisture-wicking fabrics draw sweat away from your skin and help keep your body cool. Don't forget to wear a hat and sunglasses to protect your face and eyes from the sun.
- Use sunscreen
Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin. Reapply every two hours or more frequently if you are sweating or swimming.
- Acclimate to the heat
Gradually acclimate your body to exercising in the heat by slowly increasing the intensity and duration of your outdoor activities over a period of weeks.
- Use cooling accessories
Consider using cooling towels, vests or neck wraps designed to keep your body temperature down. These accessories can be particularly helpful during long outdoor workouts.
- Listen to your body
Pay attention to how your body feels and don't push yourself too hard. Reduce the intensity and duration of your workouts in extreme heat, and take breaks as needed.
- Cool down properly
After exercising, take time to cool down. Move to a shaded or air-conditioned area, drink plenty of fluids and stretch your muscles to aid recovery.
- Be aware of heat-related illnesses
Know the signs of heat exhaustion and heatstroke. If you or someone else experiences symptoms such as headache, dizziness, excessive thirst, heavy sweating, nausea, weakness or confusion, move to a cooler place, hydrate and seek medical attention if necessary.
Get ready for the next healthy habit challenge and earn points!
Fresh Air Challenge: July 22-28, 2024
*Registration opens July 19, 2024*
Step outside and experience the benefits of walking in the fresh air! Feel your stress melt away, your mood lift and your energy soar as you explore the beauty of nature. Whether it's a brisk morning walk or a leisurely evening stroll, walking outside revitalizes your body and mind, making every step a journey toward better health and happiness.
On the Virgin Pulse app:
- Go to Social > Challenges.
- Review the challenge rules.
- Achieve the habit in 5 out of 7 days.
- Track to earn 200 points.
Virgin Pulse is available to all benefits-eligible employees regardless of their enrollment in Vanderbilt benefits.
Sign up today at join.virginpulse.com/VU or call 888-671-9395.
New name, same benefits! In January, Virgin Pulse will be revealing a brand-new look and feel for their new name: Personify Health. Stay tuned for a sneak peek and more details on the exciting new update.