How to Keep Fit While Beating the Heat!

While we usually associate a loss of fitness with winter, when wild weather has a tendency to keep us on the couch, summer heat can also be off-putting. This is because, as we age, keeping cool can get harder.

Our skin is largely responsible for helping us rid our bodies of excess heat. However, with increasing years, our cardiovascular system can become a little sluggish, which means there can be a reduction in the flow of blood to the skin – something which helps prevent overheating. Skin tends to thin as we age, too, and it may not be quite as efficient as it was in terms of helping us dissipate heat. Sweating is an important way in which the body rids itself of excess heat, but some medications (and the number of medications we take tends to increase with age) can interfere with this process. These include medications such as antihistamines, and those used to assist with bladder and gastrointestinal function.

All this, coupled with the fact an older person may be carrying a little extra weight as they age, means care should be taken when being physically active over the hotter months. It’s not rocket science, and it’s not difficult to do – all it takes is a little planning, and the following tips will help!

Watch the water

As we age, we are less likely to be aware of thirst, so make it a priority to drink before you start your exercise, and when you complete it. If you’re out walking, or playing sport, take a bottle of water with you, and sip regularly.

Skip the caffeine

Caffeinated drinks such as tea and coffee contribute to dehydration. If you’re heading out to enjoy physical activity, save the cuppa until you return home, or start the day with a decaffeinated coffee or tea, or a herbal beverage instead.

Switch

While you may have become used to physical exercise during winter and spring, summer is the time to get active in the early morning before the heat of the day arrives in force. If you’re not a morning person, choose evening as your activity time. If your only exercise time is in the middle of the day, head for an air conditioned gym or mall to get in your steps!

Layer down

Just as you layered up in the cooler months, layer down in summer. Choose comfortable, loose clothing in layers that can be removed as you start to warm up. While you’re at it, protect your skin from sun damage with ultraviolet protection factor (UPF) clothing.

Don’t forget your hat!

The head takes the full impact of the sun, but as we age, thinning hair means our head is even more vulnerable to the heat. Be sure to wear a comfortable, protective hat with a wide brim when outside in summer. The Cancer Society has some great suggestions.

Ways with water

If you enjoy the water, stay fit over summer with a pool aerobics class, or step safely into the lake or ocean. Walking in water is a great resistance exercise, and treading or swimming through water builds cardio vascular fitness.

Arrange a pick-up

Heat can arrive unexpectedly, even in the early morning. Before you head out to go walking or running, grab your phone, bus pass, and credit card. If you feel the heat come on earlier than expected, don’t be stoic, call home for a pick-up or catch a ride on public transport.

Fitness is important at any time of year, and provided you know your limits, and understand the impact heat can have on your body, you can continue to enjoy exercise right through the summer!