Top 6 Tips to Working Out Safely During the Heat! (And what you should avoid to stay COOL!) - Empower Physical Therapy & Wellness
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Top 6 Tips to Working Out Safely During the Heat! (And what you should avoid to stay COOL!)

Exercise

Your exercise routine can really suffer when it gets hot - it just isn't comfortable and you don’t want to risk a heat stroke or a sunburn!

But! No need to worry! There are ways to keep up your exercise routine and fitness goals despite the heat.

DON’T FREEZE YOUR EXERCISE ROUTINE

No need to stop your workouts. There are ways around the heat!

  • Work out in the early mornings or later in the evenings
  • Choose shady hikes with lots of trees over open fields
  • Beaches, rivers, and lakes can provide fun ways to cool off
  • Shorten your normal outdoor program and workout indoors
  • Slow your pace to account for the heat
  • And, of course, hydrate, hydrate, hydrate!

DON'T HEAT WHAT YOU EAT

Turning on the stoves/ovens will increase those indoor temps. Instead, try out some new recipes that focus on more foods that don't require as much cooking prep (such as a smoothie or salad). If you are having to cook, try to keep it during the cooler hours during morning or night so that you can open up the house to ultimately cool down.

SMALL CHANGES MAKE FOR A HEALTHIER YOU!

The biggest hope is that, of course, the heat won't last for too long - however, even a week or two of not being active can affect your return to the things you love to do. Remember, it can take us 4-6 weeks to gain what we can lose in 2!!! If you can make small modifications to your healthy routine during the higher temps, you can keep your body moving forwards and not have the weather hold you back.

Dr. Carlo L. Sayo, DPT, OCS
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