What are the recommended physical activities for the hottest season of the year?
According to data from the National Health Survey, 47% of Brazilian adults fail to engage in 75 minutes of vigorous physical activity or 150 minutes of moderate exercise during the week, as recommended by the World Health Organization (WHO).
As summer approaches, many people may feel more motivated to exercise outdoors. This is because the heat, in addition to making us more willing, can enhance the results.
However, it is essential to take a number of precautions when traveling during the season so as not to put your health at risk.
According to Alaide Martins Marques Souzaphysical educator and technical coordinator of Fit Anywhere, hydration is one of the aspects that deserves attention when exercising in the summer, as the heat contributes to perspiration, causing fluid loss.
Overall, the WHO indicates that at least two liters of water should be ingested per day, but it is worth remembering that this amount varies according to the characteristics of each individual.
When moving outdoors on hot days, you need to pay attention to the schedules. “Avoid the hottest hours (12h-16h),” warns AlaĂde. During the season, he tries to train you early in the morning, until 10am or after 4pm.
To protect yourself from solar radiation and prevent the onset of skin problems, such as scalds and burns, the use of sunscreen is essential. “Wear light, light, loose-fitting clothes,” he adds.
According to AlaĂde Martins, “after-hours sun exposure is a great ally for vitamin D supplementation.”
The educator lists some physical activities that are great alternatives for the summer.
functional training
Functional training, which offers benefits ranging from muscle strengthening to improved flexibility, can be done in the gym or park.
This workout manages to stimulate different parts of the body and, therefore, works on the cardiorespiratory system, balance and motor coordination.
I swim
In addition to being a very refreshing sport for hot days, swimming helps strengthen the muscles of the body in general. It is still able to improve mental health and assist in glucose control.
In 2016, a study published in the British Journal of Sports Medicine showed that this physical activity, if practiced throughout life, can increase longevity by 50%.
pedal
How about taking advantage of the summer to discover new places by pedalling? In addition to being an excellent leisure option, cycling improves endurance, brings well-being and contributes to physical conditioning.
Did you know that one hour of cycling can burn up to 500 calories? So if your goal is weight loss, the bike can be your great ally.
ball sports
Take advantage of the sun to gather friends and family and enjoy ball sports, which can be enjoyed in a park, square or in your backyard.
Walk
Considered an aerobic physical activity, walking outdoors brings greater benefits than when you do it on a treadmill.
Contact with the external environment are stimuli that provide a feeling of relaxation and make the practice more dynamic.
In addition, wind resistance, ascents, descents and turns demand more from the body, which contributes to an increase in calorie expenditure by up to 15%.
🇧🇷The best content in your email for free. Choose your favorite Terra newsletter. Click here!
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.
