Healthy exercise methods for summer

 

Top 3 Recommended Exercises for Summer

1. Swimming and water sports good for heat dissipation
Swimming is recommended for people in their 50s and 60s with weak joints, and caution should be taken to avoid muscle cramps and fractures during water sports.

 

2. Speed Up ~ Agility Up Tennis
Avoid midday, and use late afternoon or evening hours.

 

3. Indoor exercise's representative: table tennis
Ventilation is necessary because prolonged exposure in a confined space can cause breathing difficulties.

 

5 essential things to know when exercising in summer

Reduce the exercise intensity below your usual level, keep it within one hour, and take frequent breaks.
It is more important to take breaks and rest intermittently rather than exercising continuously for a long time. During the summer, it is advisable to reduce the intensity of exercise compared to other seasons, performing about 30 minutes to 1 hour of activity, and to decrease exercise time by 10-20% when humidity is high. For prolonged exercise, a 10-minute rest should be taken every 30 minutes. If dizziness, cramps, nausea, or other symptoms occur, you must stop exercising immediately.

 

Exercise in the morning or in the late afternoon or evening when the sun has set.
Outdoor exercise during midday from 11 a.m. to 4 p.m. when the sun is strong should be avoided. For those with a morning-oriented lifestyle pattern, morning exercise before breakfast between 6 a.m. and 8 a.m. is recommended. Morning exercise is ideal for improving cardiovascular endurance, increasing muscle strength, and alleviating obesity. However, people with a risk of stroke or heart disease should avoid exercising early in the morning.

Evening exercise, such as walking, calisthenics, and light jogging after dinner between 7 PM and 10 PM, is beneficial. Nighttime exercise is especially good for patients with hypertension or diabetes. However, it may cause insomnia, so it is recommended to finish at least one hour before bedtime.

 

3. Even if you do not feel thirsty during exercise, make sure to drink enough fluids.
During regular exercise, you typically sweat about 0.75 to 1 liter per hour, but in summer, you can sweat even more. When about 3 to 5% of your body weight in fluids is lost, dehydration occurs, leading to decreased athletic performance and endurance. Continuing to exercise in this state is very dangerous.

It is recommended to drink about 200ml of fluids 30 minutes to an hour before exercise, and to sip small amounts of water every 15 minutes during exercise even if you do not feel thirsty. However, excessive fluid intake can cause the stomach to expand and press against the diaphragm, potentially hindering breathing, so caution is advised.

It is recommended to choose cool water or sports drinks with less than 10% sugar, and to avoid carbonated water or fruit juices. Additionally, alcohol and caffeinated beverages should be avoided as they can promote dehydration through diuretic effects.

 

4. During outdoor exercise, be sure to wear a hat and apply sunscreen to exposed skin.

 

5. Wear loose clothing or sportswear that allows heat to dissipate well.