Physical activity in summer: how to move safely and healthily?
Summer is a great time for an active lifestyle. Moving outdoors improves your mood, strengthens your cardiovascular system, helps you maintain a healthy body weight and improves your general well-being. However, it is important to take into account the effects of the heat on the body and adapt.
Key recommendations:
Avoid exercise at midday (11am-5pm) when the sun is at its hottest.
●The best time is morning or evening when the weather is cooler.
Don't forget fluids:
●Drink water before, during and after physical activity - even if you don't feel thirsty.
●Electrolyte drinks (without sugar) are useful during prolonged exercise (especially >60 min).
Clothes matter:
●Choose lightweight, light-coloured, breathable clothing, preferably made from natural materials.
●Don't forget a hat or cap and sunscreen.
Choose a suitable location:
●Walk in the shade, in a park, by a body of water or in a forest.
●Avoid hot asphalt pavement - it increases the temperature even more.
Which activities are most suitable in summer?
●Walking is a simple and beneficial daily activity.
●Swimming, water aerobics - great for cooling and reducing stress on joints.
●Biking is a great way to get around and enjoy nature.
●Yoga or stretching exercises outdoors - especially in the morning or evening.
●Easy cross-country skiing or jogging - if it is not too hot.
When is it necessary to pause? If you feel:
●dizziness,
●weakness,
●nausea,
●excessive sweating or, conversely, a reduction in sweating,
●increased heartbeat,
Stop physical activity immediately, take shelter in the shade, lie down, drink water and (if necessary) seek medical advice.
