6 Tips for Exercising in the Summer Heat

​When the weather is hot and humid, exercising is probably the last thing that you feel like doing. Exercising in the heat can be hot, sticky, and downright uncomfortable when done during the heat of the day. What does this mean for those of us without a membership to an air conditioned gym? It is still important for all of us to find ways to exercise, even in the heat of summer. Getting our heart rate up has many benefits that you do not want to miss out on. Some benefits include: lower risk of developing diabetes and heart disease, improved digestion, improved mental health and mood, and lower risk for developing cancer. So, how can we beat the heat during the hot and humid summer months? Here are some tips:

1. Find coolest time of day: Check the weather to see what time of the day is the coolest. Usually this is early in the morning or after the sun goes down. Exercising during these times  can be fun and will help prevent you from overheating or getting dehydrated.
2. Find shady areas to work out: There are many shaded trails around St. Louis you can try. Check out Castlewood State Park, Rockwoods Reservation, and even Tower Grove Park for shady trails..
3. Stay Hydrated: Drink plenty of fluids all day long to help prevent you from getting dehydrated. It's always a good idea to have water during your workout. This will also help you stay cool during your workout.
4. ​Embrace the rain: Don’t be afraid to exercise in the rain (unless it is lightening/thundering of course). Exercising in the rain can also help keep you cool throughout your workout.
5. Find cool ways to exercise: Take advantage of different forms of exercise that naturally keep you cool, such as swimming in a pool or a lake, or exercising in the rain as suggested above.
6. ​​Check heat index: When the temperature is over 90 degrees and humidity is high, forget about exercising outdoors! For those who do not have a gym membership, here are some indoor exercise ideas: fitness dvd’s/videos, speed walking at a local mall (leave your credit cards at home), or strength training workouts (using your own bodyweight).
   

Also, for more indoor exercising ideas, check out our previous blog post on exercising at home: http://www.letsmovestl.org/blog/exercise-at-home. For indoor activity ideas for kids, check out a post on our website in the lifestyle section: http://www.letsmovestl.org/massage-options.html


Written by: Vanessa Winegar, RD, LD

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