Longer days and sunny weather encourage us to get outside and exercise. Of course, as public health consultants, we recommend doing just that, but we also want you to be safe. We’ve put together some great tips for sweating it up this summer in the safest way possible.
Special Tips for Beating the Heat
Pick the right time.
Exercise in the morning or evening when temperatures are cooler.
Sunscreen
Going outside means that you are exposing your skin to harmful UV rays. Rub sunscreen on all exposed areas.
Avoid extreme temperature change.
Don’t go right from the heat to a cold room. Take the time to cool down properly.
Slow down.
Extreme heat is not the time to go for your personal best. Don’t push yourself.
Water, water, water.
Staying well hydrated before, during, and after your workout is critical to avoiding injury or heat-related illness.
Walking Alone
Carry your ID with emergency contact information and bring a small amount of cash and a cell phone with you.
Stay alert by not talking on the phone as you walk and keeping the volume low on your headphones so you can still hear bike bells and warnings from other walkers and runners coming up behind you.
Let others know where you’re going and when you plan to be back.
Be seen to be safe.
Wear light or brightly colored clothing during the day. Wear reflective material on your clothing and carry a flashlight at night.
Walk during daylight hours when possible.
Choose routes that are well-used, well-lit, and safe.
Never assume a driver sees you crossing the street.
Try to make eye contact with drivers as they approach. Before you start to cross a street, make sure you have plenty of time to get across.
Biking
Wear equipment to protect you and make you more visible to others, like:
White front light and red rear light on your bike
Reflectors on your bike, especially at night or when visibility is poor
Finding the Right Fitness Shoes
Choose shoes made specifically for the type of physical activity you want to do.
- Look for shoes with flat, non-skid soles, good heel support, enough room for your toes, and a cushioned arch that’s not too high or too thick.
Make sure the shoes fit well and provide proper support for your feet.
Check your shoes regularly and replace them when needed.
Signs that your shoes need replacing include: worn-out treads, tired feet after exercising, and your shins, knees, or hips hurt after activity.
Choosing the Right Activewear
Choose clothes that work with your activity.
Loose shorts are perfect for basketball, but maybe not for yoga.
Make sure your exercise clothes are comfortable and let you move freely.
Wear clothes that let air circulate and moisture evaporate.
– Monica Garcia, Public Health Analyst II
