Many people take advantage of the warm, sunny days to exercise in the summer, but you need to be careful. Find out more.
Great! Summer is there: holidays, beach, lots of fun and outdoor activities, but it is necessary to remember some points about practice exercise in summer.
At this time, you should double yours skin care, body care and nutrition. This is because the appearance of viruses, food infections, heat stroke and physical tiredness due to the heat is common.
Therefore, if you love exercising in summer, take this opportunity to check out some tips I have prepared below.
🥤 Hydration in summer: focus on light foods and drinks
Getting moving in summer: essential precautions
Carry out your exercises normally in summer, but respect some precautions. It is essential to try to exercise outdoors before 10am and after 5pm, as these times are cooler, and always use sunscreen.
Preferably carry out activities on the beach or in the woods, wearing light clothing suitable for your activity. Also, keep yourself hydrated regularly, even when exercising in the water.
Few people pay attention to hydration during a beach or pool activity, as they think that being in the water won’t dehydrate them. However, there is still a risk of dehydration. Drinking water is essential!
And food is also an ally of hydration, you know? Check out some tips on how to maintain a healthy diet in summer.
Perform aerobic activities in moderation
In the case of aerobic activity, the recommendation is to carry it out at a moderate pace. Therefore, activities such as walking, running, cycling, surfing, swimming, squash, footvolley, beach football are recommended.
So, see what you should pay attention to when training outdoors in summer:
- consume lots of liquids;
- use sunscreen on your body and face every 2 hours;
- wear a cap, glasses and visors to protect your eyes and head;
- wear light clothing suitable for the activity;
- eat light foods, such as fruit, coconut water, natural snacks, among others;
- practice activities for 45 minutes on average (4 times a week), before 10:00 and after 17:00;
- carry out activities in a moderate manner and respect the limits of the body.
Danger signs
Pay attention to your body and the warning signs of physical problems due to excess heat. If you experience any of these symptoms, run to the doctor:
Dehydration:
- dry mouth and skin;
- sunken eyes;
- dizziness;
- weakness;
- excessive tiredness;
- decreased skin elasticity;
- heachache;
- decreased or absence of tears;
Heat stroke:
- very red, hot and dry skin;
- heachache;
- increased heart rate and rapid breathing;
- thirst, dry mouth and dry, dull eyes;
- nausea, vomiting and diarrhea;
- unconsciousness and mental confusion, for example, not knowing where you are, who you are, or what day it is;
- fainting;
- weakness.
How yoga deals with heat
A good option for exercise in the summer is yoga. This is because the practice of yoga has refreshing breathing exerciseslike Shitali Pranayama, which is really fun and kids love it.
See a tip to do it in 10 cycles.
- Sitting with your spine straight, relax your facial muscles and place your tongue slightly outside your mouth in a canal shape. The tongue is shaped like a “U” and the lips surround it.
- Inhale through your mouth, drawing the air in smoothly and deeply through your tongue.
- Then slowly release all the air through your nose. At this point you can change the position of your tongue and close your mouth.
- With your lungs empty, replace your tongue and fill them with air passing through your tongue where it cools, refreshing the arteries inside your mouth.
- Then guide the air out of your lungs through your nostrils again, finishing the 2nd round.
Asanas
Another recommendation is asanas front and reverse flexions, which act on the Water element. Since summer itself is already hectic, the water calms and refreshes.
Utanasana, forward and inverted trunk flexion asana.
Salamba Sirsasana, is inverted.
There is no need to stop exercising in the summer, as long as it is safe. How about we take advantage of it and do breathing exercises with your family?
*Teacher and physical educator Rosine Mello – Cref 006183-G/RJ
The post Getting active in summer: tips for getting active without harming your health appeared first Personalize.
Rosina Mello (rosine.mello@gmail.com)
– Graduated in Sports Sciences, she has been practicing Hatha Yoga since 1998. Teacher since 2005, certified Simply Yoga.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
