Summer has arrived and with it hotter temperatures. While the fun-filled days at the park or at a family barbeque sounds great, it’s also the perfect time to get in a bit of exposure to those UV rays. What better way to get healthy than by finding a few ways to burn calories and discover a few delicious recipes that leave you feeling guilt-free and ready for your next fitness workout?

Get More Exercise

The first thing you want to focus on is your fitness routine. If you have any medical condition, you will want to consult with us regarding appropriate exercise, nutrition, and hydration. You also want to ensure you have the proper fitness gear, including running shoes and summer-suitable attire. Be sure to avoid the sun when it is at its highest, wear SPF, and bring water.

Alternatively, you can swim at a gym or a pool to get more exercise. You can also get your laps in by burning calories during aquatic therapy at Maryland Pain & Wellness. If you need to build up your endurance level, start by swimming for fifteen minutes and then adding five-minute increments to each session. For every fifteen minutes you swim, it burns about 200 calories.

If you don’t swim, you can also take a water aerobics class.  Most especially if you suffer from a chronic disease or are aging, water aerobics will help boost your overall health, and this type of exercise routine is easier on your joints and muscle recovery. Spending an hour in the pool, performing cardio or resistance and strength training, will target core muscles, abs, and legs.

Staying Hydrated

With the intense heat and humidity in the summer comes dehydration, so you want to make sure you take precaution when exercising. When you work up a sweat, your body loses water, salt, and electrolytes. When the body is imbalanced, dehydration becomes a regular health concern. Not consuming enough water will lead to dizziness, nausea, weakness, and even hyponatremia.

Dehydration can lead to medical issues like loss of focus, seizures, or muscle cramps. It can also cause more severe and long-lasting medical conditions like kidney stones, failure, and death. You will want to contact us if you are fainting, lack energy, or experiencing rapid breathing or heartbeats. Issues with sleeping, urinating, or feeling irritable can also relate to dehydration.

  • Drink at least 8 glasses of water 8 times a day as a regular rule all year long.
  • Drink more water when exercising to counterbalance your loss when sweating.
  • Don’t drink alcohol or caffeine. Try green tea for an energy booster.
  • After you finish exercising, take a cold shower to reduce body temperature.

Eat Healthy And Smart

Don’t consume fast food and sugar as they are full of empty calories. They might give you quick energy, but they will quickly cause you to feel lethargic, sluggish, and weak. Your body also won’t get the type of nutrients it needs for energy or muscle recovery after a workout. Load up on fruits, vegetables, and freshly-squeezed juices, If you need a snack, eat nuts or seeds.

Most importantly, stay abreast of the heat and watch for nausea, dizziness, or weakness. If you prefer to exercise and talk to a nutritionist in a controlled environment, give us a call to help.

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