With the really hot summer weather just around the corner now, many of you might be considering starting a new outdoor exercise program. Whether it be running, biking or playing with the kids, a few simple tips can keep you out of trouble and injury free this summer:
- When it’s hot and humid, make sure to stay hydrated. Roughly a litre of water for every hour spent outside is ideal, if exercising vigorously your needs may be even greater.
- Before commencing your run or bike ride, make sure to do an active warm-up. This means repeating some of the movements required for your sport to prep those muscles – try buttocks kicks, scissor kicks and shoulder rolls if running.
- Make sure to do a short cooldown and light stretching routine after exercising – this can involve holding muscle stretches for up to 60 seconds.
- Dress the part – make sure to wear moisture wicking and light, cool clothing. If exercising in tick or mosquito areas ensure light colours that cover most exposed skin.
- Remember to use a waterproof sunscreen.
- Make sure to start slowly. If you have not exercised all winter, a gradual program is recommended.
- Get checked out first if you have any nagging injuries or health concerns. Speak to your doctor if you have any doubts, or check with your physio for pre-screening of any mobility, joint or soft tissue problems.
- Make sure to have fun! Research has shown that you are more likely to stick to an exercise if you enjoy doing it.
Wishing you a safe, warm and injury free summer workout season!