Exercises in Summer

Exercises in Summer

Exercising in summer weather requires special attention to stay safe and avoid heat-related issues. Here are some exercises in summer that are suitable, along with tips to help you stay cool and hydrated:

Swimming

Swimming is an excellent full-body workout that keeps you cool and reduces the risk of overheating. It’s especially great for hot weather as it allows you to stay in the water and maintain a comfortable temperature.

Water Aerobics

Water aerobics is a fantastic exercise option in hot weather, as it allows you to stay cool while getting a full-body workout. Here’s how to make the most of water aerobics in hot weather:

• Choose a Suitable Location: Look for a pool that is well-maintained, clean, and preferably shaded during certain parts of the day to provide relief from the sun’s heat.

• Stay Hydrated: Even though you’re in the water, your body can still lose fluids through sweat and movement. Bring a water bottle and take sips between exercises.

• Wear Appropriate Attire: Opt for comfortable swimwear that allows you to move freely. You might also consider wearing a rash guard or sun-protective clothing to shield your skin from the sun’s rays.

• Use Sun Protection: Apply waterproof sunscreen to exposed skin, even if you’re in the water. Remember to reapply as needed, especially if you’re doing water aerobics for an extended period.

• Warm-Up and Stretch: Just like with any exercise, start with a gentle warm-up to prepare your muscles for the workout. Stretching in the water can help increase flexibility and prevent injuries.

• Incorporate Varied Exercises: Water aerobics offers a range of exercises in summer such as leg lifts, jogging in place, arm circles, water lunges, and more. Utilize the water’s resistance to challenge your muscles.

• Focus on Form: Pay attention to your posture and form to get the most out of each exercise. Proper form also helps prevent strain and injury.

• Include Cardio and Strength Moves: Incorporate a mix of cardiovascular exercises to get your heart rate up and strength exercises to work on muscle tone and endurance.

• Stay Cool: Take advantage of the water to cool off when needed. If you’re feeling too warm, immerse yourself in the water or splash some water on your skin to refresh yourself.

• Cool Down and Stretch: After your water aerobics session, cool down by doing some gentle stretches in the water. Flexibility will increase and muscle pain will be lessened.

Exercises in Summer – Indoor Workouts

Indoor workouts are a great option when it’s too hot to exercise outside.

Here are some indoor workout ideas that you can do to stay active and beat the heat:

i- Cardio Workouts

• Jump Rope: Jumping rope is an efficient aerobic exercise that takes up little room. It’s a fantastic method for raising your heart rate and burning calories.

• Dance Workouts: Follow along with dance workout videos or dance to your favorite music. It’s a fun way to get your body moving and improve your cardiovascular fitness.

• High-Intensity Interval Training (HIIT): HIIT involves alternating between high-intensity exercises and short rest periods. You can do exercises like burpees, mountain climbers, and high knees to get a high-intensity cardio workout.

ii- Strength Training

• Bodyweight Exercises: Perform bodyweight exercises like push-ups, squats, lunges, and planks. These exercises help build strength and endurance without requiring any equipment.

• Resistance Bands: To increase the resistance in your strength training workouts, use resistance bands. Bands are compact and versatile, making them perfect for indoor workouts.

• Dumbbell or Kettlebell Workouts: If you have dumbbells or kettlebells, you can do a variety of strength exercises to target different muscle groups.

iii- Yoga and Pilates

• Yoga

      Practice yoga to improve flexibility, balance, and relaxation. There are many online yoga classes            and videos provide exercises in summer  available for various levels of experience.

• Pilates

Pilates focuses on core strength and stability. It’s a low-impact workout that can help improve                 posture and muscle tone.

iv- Indoor Cycling

• Stationary Bike: If you have a stationary bike or access to a cycling class, indoor cycling is a great way to get a cardiovascular workout while staying indoors.

v- Home Gym Workouts

If you have a home gym setup you can use equipment like a treadmill, elliptical machine, or rowing machine to get a full-body workout without leaving your home.

vi- Online Workout Classes

There are many fitness apps and websites that offer a wide range of workout classes, from strength training to yoga to dance.

Join virtual fitness classes through platforms like Zoom or fitness apps. This allows you to exercise with others and follow a structured routine.

vii- Circuit Training

Set up a circuit of different exercises (e.g., jumping jacks, push-ups, squats) and move from one exercise to the next with minimal rest.

This keeps your heart rate up and works multiple muscle groups.

viii- Stairs Workout

If you have stairs in your home or building, use them for a cardio workout. Run or walk up and down the stairs to get your heart pumping.

ix- Morning or Evening Walks

If you prefer outdoor activities, try to exercise during the cooler parts of the day, such as early morning or late evening. This can help you avoid the peak heat and reduce the risk of heat exhaustion.

x- Hiking in Shaded Areas

If you enjoy hiking, opt for trails that offer shade from trees or natural features. Be sure to take plenty of water, wear sun protection, and be mindful of the heat’s impact on your body.

xii- Beach Volleyball

Playing beach volleyball can be a fun way to stay active while enjoying the beach.

Tips for Exercising Safely in Hot Weather:

• Stay Hydrated: Water is important to use before, during, and after exercise. Getting dehydrated might make you sick from the heat.

• Wear Lightweight Clothing: Opt for lightweight, moisture-wicking clothing that allows your skin to breathe. Clothing in light colours can also aid in reflecting sunlight.

• Use Sunscreen: Apply high SPF sunscreen to prevent sunburn on your skin during exercises in summer.

• Take Breaks: Take breaks as necessary by paying attention to your body. Stop working out and calm down if you begin to feel lightheaded, queasy, or overly exhausted.

• Know the Signs of Heat Exhaustion: Familiarize yourself with the signs of heat-related illnesses such as heat exhaustion and heatstroke. Seek medical attention if you experience symptoms like confusion, rapid heartbeat, or extreme weakness.

• Stay Cool: If possible, exercise in shaded areas or use cooling towels to help regulate your body temperature.

• Modify Intensity: Reduce the intensity of your workout on exceptionally hot days to prevent overexertion.

Remember, safety is paramount when exercising in hot weather. Always prioritize your well-being and make adjustments as needed based on the temperature and your personal comfort level.