The heat wave crashing over the US this past summer has made it pretty difficult-and sometimes dangerous- to do extended physical activities like hiking, running and biking outdoors. Meet our recommendation of twenty or more minutes of moderate intensity exercise per day, even when it’s hot outside, with these tips.
1. Get your steps in.
When it’s hot out, sometimes just the thought of being outside makes us melt. Instead, try to make time to get your steps in somewhere that’s indoors, like your favorite store or shopping mall. You can take care of errands, like grocery shopping, or even just clean your house, all while staying in an area that has air conditioning.
2. Don’t be afraid to get wet.
This seems like a no-brainer, but many overlook swimming and other watersports as a good way to get in some activity while making sure you don’t overheat. These can be as simple as just swimming laps at a local pool, or trying something more adventurous like canoeing, kayaking or paddle boarding. Just make sure to remember to wear your sunscreen!
3. Get creative.
If you think you have to go to a gym or buy expensive equipment in order to get a good workout in at home - that’s not necessarily true. Or, if you have access to the internet, there are plenty of free workout videos online. If you’re looking to incorporate some strength training into your indoor routine, try using water bottles or canned goods as a substitute for dumbbells.
4. Drink plenty of water.
If you have to exercise outside, make sure you stay hydrated. Drinking plenty of water is a good way to keep your body nourished and help prevent heat exhaustion. Additionally, eat snacks that have a high water content- like fruit- instead of energy bars or other salty items.