Summer Exercises – Go Outside To Get Fit


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Outdoor activities are a fun way to stay fit, particularly in summers as they offer extra daylight hours and hence an opportunity to spend even more time enjoying outdoor activities and sports . They also carry the added benefits of fresh air and Vitamin D. Here are some of the dos and don’t of working out in the heat.

  • During summers, dehydration is a common phenomenon. It is important to keep yourself hydrated. Consume fluids, preferably water regularly throughout the day. Before, during and after whatever exercise or activity you are involved in, make sure you drink plenty of water to prevent dehydration or heat stroke.
  • Warming up before indulging in strenuous physical activities avoids injuries.
  • If your outdoor activity produces a lot of perspiration, consider clothing that is lighter and keeps sweat away. For example – cotton clothes.
  • Choosing the right type of equipment before indulging in outdoor activities is very important. Shoes or Boots that fit properly are key, as many injuries occur from problems with your feet.
  • It is advisable not to participate in intense outdoor activities when it’s too hot. Working out during early mornings or evenings is the best time to get the most out of outdoor activities since you won’t get tired quite often as compared to working out during afternoons when temperatures are quite high.

Outdoor physical activities that can be incorporated into your daily routine:

  • Some studies have revealed that the stress levels in people who exercise outdoors is lower than those who exert themselves indoors. Exercising outside is also a great way to soak up additional Vitamin D. It improves attentiveness and focus.
  • Use your bicycle for daily commuting. Cycling is good for your muscles and it improves the immune system of the body. Cycling is also good for your waistline since it burns a lot of calories especially if you cycle faster.
  • Walk, run or hike as much as you can. Walking or running at a good speed improves muscle strength and endurance. It not only helps you lose weight but also prevents diabetes and breast cancer.
  • Swimming is a great heat buster during summers. Find an outdoor pool or a lake and swim often. Learn it if you don’t know how to swim. Swimming helps to keep your heart and muscles fit and keep you cool. Swimming also improves flexibility of the body to a great extent.
  • Indulge in outdoor sporting activities like Tennis, Soccer or Cricket either with friends or colleagues. People who are active in sports are healthier and much more alert. Children sleep better when they play outdoors and it helps them in being creative and self disciplined.

In whatever way you do it, make sure to keep yourself cool this summer. Don’t be hesitant to try out new activities. Don’t let the scorching summer heat hamper your fitness goals. Go outside and get to it before the summer is gone!

Jeet Chowhan

Jeet Chowhan is a fitness trainer and Specialist in Exercise Therapy based in Mumbai, India. He is certified as an instructor in fitness and nutrition, and strengthening of lower back muscles.

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