PACE’s Top Tips to Stay Safe when Exercising in the Aussie Sun
Well, summer has hit us!
From the media reports surrounding us, we think we can safely assume that we all need to get used to exercising in the heat and humidity.
A round of backyard cricket on a summer’s day is essential, of course, but what about when we want to take on some more strenuous activity? What are the key things we need to remember?
How to Stay Safe when Exercising in the Heat
Avoid the hottest part of the day
When exercising in the summer, we should all schedule in our physical activity in the cooler morning or evening hours to minimise our exposure to the strong heat of the day.
On hot, humid days it is also a good idea to slow your normal exercise pace too.
Consider alternative activities
If you can only exercise during the day, why not have a look at some alternatives?
Swimming is an excellent cardiovascular workout and the bonus is you keep cool! Or if swimming isn’t your thing, how about finding a gym or group class that keeps you in an air conditioned room?
Be Equipped
Exercise needs some planning to stay safe during the hotter months, so what are the essentials?
Firstly, it’s important to wear loose fitting clothing that will keep you cool, it’s important to also consider a hat to keep the direct sun away from your face and head. Secondly, don’t forget to ‘slip slop slap’ – if you are going to be playing a game of footy or going for a long run, protect that skin with a layer of sunscreen.
Lastly, make sure you hydrate yourself before, during and after your physical activity.
According to Sports Dietitians Australia there is no ‘one size fits all’ approach when it comes to replacing fluid losses from sweat, being aware of your own hydration needs before, during, and after exercise is an important consideration for all active people. Have a read of their top tips here.
Be Aware of the Warning Signs
It’s vitally important you educate yourself on key warning signs that you body gives off should it get into stress. Some key signs include:
1. Chest Pain
This may not be your ‘usual’ movie type of chest pain. Pain can occur not only in your chest but also in your arms, shoulders, neck, jaw and back.
2. Breathing Difficulties
Are you extremely out of breath? If you are not able to catch your breath during exercise, chances are you are over exerting yourself.
3. Sweat
We all sweat when we exercise, some more than others. If you are sweating more than you normally are it may be because you are working too hard. Slow down and have a rest.
4. Feeling Dizzy
Do you feel dizzy or light headed when you exercise? If so, take a break and if it persists, go and talk to your GP.
5. Numbness or Tingling
You should never feel either of these sensations – either when doing a cardio or strength work out.
6. Feeling ‘off’
We all have off days where we feel unwell, experiencing too much pain or feel uncharacteristically tired. It is ok to have a day off now and then. Resume your usual routine when you feel well again.
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The Australian summer is long and hot, and we should not use this as an excuse to not keep active – we just need to make sure we are safe, prepared and understand what we need to do if things go wrong.
If you’d like to improve your physical activity levels, this summer or are living with a condition that requires expert advice book in with us today.
Our team of experts at PACE Health Management are trained to get you on the road to health!