Summer Snippets
Now that summer has arrived, you may be tempted to work out outside. Here are a few things to keep in mind before you head out.
1. Check the forecast, including temperature, precipitation, humidity, and UV and air quality indices, and dress for the weather. Loose-fitting, light-coloured, moisture-wicking clothing is recommended. Try to exercise first thing in the morning or later in the evening when it tends to be cooler. If that’s not possible, try to find a shady spot for your workout.
Shorten your workouts on humid days: extreme humidity can make your usual workout seem much more difficult. Pay attention to the air quality index and avoid exercising outdoors when it’s 7 or more. Those with chronic health conditions need to be even more cautious about air quality.
And don’t forget the UVP sunscreen and/or protective clothing. Protect your eyes too with UVA- and UVB-blocking sunglasses and a hat with a wide brim to shade your eyes.
2. Help your body acclimate to outdoor conditions. Start with shorter workouts and progress them every 10-12 days to allow your body to get accustomed to its new workout environment. Kids, older adults, people with pre-existing health conditions or who are on certain medications have a lower tolerance for heat so extra caution is advised. Even those who are healthy but not used to exercising outside need time to adjust to new outdoor variables. Doing too much, too soon can cause heat rash, cramps and, in extreme cases, heat exhaustion or heat stroke. Take it easy out there!
Know the signs of heat exhaustion and stroke. Symptoms may include: fatigue, extreme thirst, nausea, headache, shortness of breath, muscle cramping and light-headedness. If you experience any of these, stop your workout and seek medical attention.
3. Tailor your workout to the weather, and listen to your body. On extremely hot and/or humid days, try a brisk walk instead of a run. Shorten your workout and take frequent breaks to avoid over-heating.
4. Hydrate before, during and after your workout. Hot, dry weather and high altitudes will increase fluid needs and electrolyte losses. Drink 1-2 cups of water an hour before you work out. Drink an additional 2.5-3.5 cups for every hour of activity, and another 2.5 cups after your workout. You may also want to drink an electrolyte-infused sport drink to replenish your potassium and sodium stores.
If you think you’re dehydrated, check the colour of your pee: You are well hydrated if your pee is almost colourless or barely yellow to pale gold. Urine that ranges in colour from dark gold to dark brown indicates dehydration. Please note, some foods (i.e. asparagus or beets) and medications will also change the colour of urine.
5. Give your body the fuel it needs before and after a workout. Eat a light meal an hour or so before you work out, preferably one that includes foods that have lots of water, e.g., watermelon or cucumbers. Wait until you’ve stopped sweating post-workout to eat something that replenishes your energy stores, ideally some protein and carbs.
6. Apply insect repellant. If you’ll be working out in a wooded area or in areas with tall grasses, ask someone to check you for bites and/or ticks after your workout. Mosquitos can carry West Nile virus and ticks can be the source of many different pathogens, including bacteria that cause Lyme disease. If you find a tick, remove it. Here’s how.
It’s also recommended that you have a shower within two hours of being outdoors. Pharmacists in Ontario can now provide prophylactic treatment for suspected Lyme disease within a post-exposure window of 24-72 hours.
On a personal note, driving home from Nova Scotia last summer, my husband started to feel increasingly awful. He felt feverish, had the chills, a wicked headache and he ached all over. He also had a 2.5-inch circular spot on his lower back that looked suspiciously like the tell-tale bullseye of a tick bite. Although we never found a tick on him, he’d been tromping across the field where our new house will be built for hours at a time over the course of our two-week stay. He went to see his doctor soon after we arrived home and, was given a course of antibiotics right away. It took a good week but I’m happy to report that he made a full recovery. Don’t mess with ticks and the possibility of contracting Lyme disease; it can be nasty and long-lasting if not caught in time.
7. Cool-down after your workout. Take time to let your body’s temperature come back down before stopping all together. A leisurely 5-10-minute walk or cycle will help bring down both your heart rate and body temperature.
8. Take your phone. Think of it as insurance. Chances are you won’t need it but, if you do run into difficulty while exercising outdoors, it’s reassuring to know that help is a phone call away. Make sure it’s fully charged before heading out.
Wiser words were never spoken
We recently had the pleasure of celebrating my father-in-law’s 100th Birthday. Yup, that’s right, he’s 100 years old and still a going concern.
He told me that he continues to work out most days. When I asked him why that was important to him, he said: “You have to keep going if you want to keep going.” Makes perfect sense to me!
Dr. Peter Attia, author of the new and bestselling book, Outlive – The Science and Art of Longevity, would agree. He calls exercise the most potent pro-longevity “drug.” In his book, he explains how the 2,000-word answer he gave a friend in response to a seemingly simple question about whether he should do more cardio or resistance training led to an even lengthier epistle on longevity which, in turn, morphed into the above-mentioned book.
His answer? Yes, and yes. He goes on to say that exercise has the greatest power to determine how we will live the rest of our lives. I can’t wait to read it. Maybe my father-in-law already has…
If you’d like to take charge of how you’ll live the rest of your life and need help charting your course, email me at: info.spryfandn@gmail.com so we can design your very own longevity plan.
Eat well. Move more. Feel SPRY.