Keep your fitness routine going strong even when the weather is hot.


The heat can be wearisome but don't let that discourage you from maintaining a summer workout routine. Balance the time you spend hanging out in the shade with time spent staying fit. Try these tips for working out during the summer:

Work Out Indoors. Seek air-conditioned, shaded places to work out.

  • Get a gym membership or join a local rec center to take group fitness classes.
  • Play recreational sports inside. Try basketball or an indoor kickball or dodgeball league.
  • Sign up for a dance class or a karate class for indoor fitness and social fun.

Go Swimming. Swimming gives you great, low-impact cardio and strength opportunities.

  • Visit your local beach or lake, or hit the public swim at your local pool.
  • Try taking aqua aerobics classes.
  • Don’t forget to drink water. It’s easy to forget to stay hydrated when you’re swimming.
  • Practice sun safety when you’re swimming outdoors.
  • Always supervise children near water.

Play it Safe. Hot temperatures can affect you faster than you might realize.

  • Be sure to stay hydrated during the hot summer months. The CDC suggests that people who are exercising outdoors drink 2-4 glasses of cool fluids an hour. Try a low-sugar sports drink.
  • If you work out outdoors, pay attention to your environment and any weather advisories.
  • Wear insect repellent to avoid exposure to mosquitoes and other insects that might carry diseases.

Avoid Peak Heat. If you want to continue your normal outdoor exercises, modify them for the summer.

  • Jog and play outside in the early morning and late evening hours.
  • Seek shade as often as possible when exercising and playing outdoors.
  • Try to stay inside at midday when the sun and heat pose the most danger.

For more helpful tips about working out in the heat, visit our online Health Library. Be sure to pay special attention to any symptoms that might indicate heat stroke, also.

Are you looking for a new physician or specialist? Let North Hills Hospital help you. Call 1-855-5NHILLS for a referral today.

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