Warm weather and sunny skies present plenty of opportunities for active people to change up their workout routines to include fun outdoor activities.
However, hot summer days aren’t without their challenges, so it’s important to enjoy your favourite activities in ways that don’t compromise your health and fitness.
Herbalife Nutrition shares a few tips on making the most of summer workouts. Safely.
STAY MINDFUL OF THE MIDDAY HEAT
If you want to enjoy a scenic run during your seaside holiday, remember to head out well before the sun reaches its peak. The hours between 10 am and 3 pm is the hottest part of the day, and it’s easy to become dehydrated if you’re too active during this time.
While the sun’s at its zenith, you’ll sweat faster than your body can replenish the moisture, so rather get active early in the morning or just before sunset if you want to get the most out of your workout. And if you’re on holiday, that leaves you plenty of time to relax and rejuvenate your body while the sun soars high overhead.
DON’T LEAVE HOME WITHOUT SUNSCREEN
Even on cloudy days or in the cool aura of dusk and dawn, the sun’s rays can do a lot of damage to your skin. Harmful UVA rays travel straight through clouds and can cause premature ageing, sunburn, and even skin cancer.
Always start your day by adding a protective layer of high factor sunscreen (minimum SPF 30) if you intend to enjoy your moments in the sun without the associated health risks.
USE YOUR SURROUNDINGS
The beach is your best friend when it comes to amping up your workouts. So whether you’re on holiday at the seaside or lucky enough to live near sandy shores, use it to your advantage. Heading out on the sand for your morning run adds a whole new level of exertion, while walking and even yoga on the beach will use more muscle groups.
Are you planning a mountainside escape? Low foothills provide an excellent opportunity for hill work to improve your cardiovascular fitness and recovery rate.
Swimming is an excellent all-around low-impact activity with the added benefit of cooling things down on the hottest days. Other worthwhile water activities include kayaking, water skiing, surfing, and stand-up paddling.
Don’t lose sight of the correct way to breathe during exercise, no matter what form it takes. Correct breathing is vital to ensure endurance while running, and the same applies to any physical exertion. Stay conscious about drawing enough oxygen into your body whenever you engage in heart-pumping activities, especially on hot, balmy days.
TRY NEW THINGS
The holiday season offers boundless opportunities to explore new avenues of enjoyment, relaxation, and exercise. So don’t hesitate to try as many as you can.
There are plenty of excellent leisure activities that offer fitness perks as a side effect of joining in.
- Horse riding • Walking and hiking • Biking or cycling • Mountain climbing • Water sports
• Dancing the night away
When you’re in unfamiliar surroundings or enjoying time off from your regular routine, it’s hard to stay focused on your usual workout schedule. On days when you’re struggling to motivate yourself, try something else to get you moving and keep your fitness on track.
Ignoring your fitness routine during your break makes it that much harder to get started again upon your return, so grab every opportunity to keep yourself on track – and have fun staying active this summer.