Ever notice how a familiar walk, hike, or workout can feel much tougher when it’s hot outside? The truth is, warm weather challenges your body in unique ways, whether you’re outdoors or indoors, without good ventilation.
For those of us over 50, rising temperatures can make it harder to regulate body temperature and increase the risk of dehydration and heat-related illness.
But that doesn’t have to hijack your exercise routine. A few smart adjustments can help you stay active and confident, even during a summer sizzler. Here are five tips for exercising safely during hot weather.
1: Hydrate Proactively
Don’t wait until you’re thirsty! Start sipping water before, during, and after any physical activity. Aim for regular water breaks and consider adding electrolytes (like in a pinch of salt or a low-sugar sports drink) during longer sessions, especially if you’re sweating more than usual. Dehydration can sneak up fast, particularly on hot days.
2: Dress Smart and Light
Lightweight, breathable, and light-coloured clothing allows sweat to evaporate and heat to escape from your skin. Add a broad-brimmed hat and sunglasses if you’re outdoors, and don’t skip sunscreen on exposed skin, even on cloudy days or under the forest canopy.
3: Time It Right
Whenever possible, plan your hikes, walks, or workouts for early morning or later in the evening, when the air is coolest. Indoors, crank a fan or open windows for air flow, and seek out air-conditioned spaces when necessary. Even indoor workouts can heat you up quickly.
4: Know Your Limits – and the Signs
Listen to your body; fatigue sets in faster in the heat. If you feel dizzy, nauseous, experience muscle cramps, or start sweating profusely, pause your workout, find shade or a cool spot, and hydrate. Learn to recognize early warning signs of heat exhaustion and never “push through” during a heat wave.
5: Rethink Your Routine When Needed
It’s perfectly okay to swap your usual BodySculpt for a gentle yoga session. Adjust your goals based on the weather and give yourself credit for showing up, no matter the season.
Staying active in summer is absolutely doable with a little planning. Hydration, smart clothing choices, the right timing, and tuning in to your body can make even hot days enjoyable and safe. Our bodies might need a bit more care as we get older, but with these strategies, we can keep moving confidently and comfortably – all year long!
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