Tips for Staying Active In The Heat

Summer is here, which means that it's hot. In some parts of the U.S., midsummer of 2021 is hotter than ever before. The risk for heat-related illness spikes during the summer, so it's important to be extra cautious when exercising on those hot days to protect your health.

Heat exhaustion and other heat-related illness during hot weather are a real possibility. Whether you are just walking the dog or engaging in strenuous exercise, there is a greater risk to your health, so be sure to take precautions.

To urge you to stay safe and preserve your health during this hot weather, I've put together this helpful guide on how to stay active, stay cool, and stay safe when under the sun.

General Tips for Active Exercise in the Heat
Pick the Right Time
If possible, try not to do active exercise between 1 p.m. and 5 p.m., as these are usually the hottest times of the day. Plan your exercise schedule and put your workouts either in the early morning or later in the evening to guard your health.

Drink Plenty of Fluids
Many people underestimate how much they sweat when doing exercises, so be sure to drink plenty of fluids. Drink plenty of water during and after your workouts. Afterwards, you can cool down and recharge with a sports drink. Sports drinks have electrolytes like potassium and sodium that you lose when you sweat.

Dress Smartly
You'll need to regulate your body temperature in the heat, so wear light, comfy, non-restrictive clothing that provides airflow. Pick clothing made from soft, breathable fabrics like cotton or polyester and avoid materials like nylon or wool.

Don’t Overexert Yourself
You know your body, so watch for signs of heatstroke, especially if you are not used to exercising in hot weather. Don't be afraid to take it easy while in the heat and limit your routine a bit.

Take Frequent Breaks
It's a wise idea to take frequent breaks when working out under the sun, even if you feel like you may not need it. Heat exhaustion might not be immediately apparent, so rest often and check your temperature periodically.

Watch Out for the Sun
You not only have to worry about the heat but also the sun's harmful rays. It's advisable to wear sunscreen even if you are only outside for a short time. You should also work out indoors in the living room to avoid exercising in the sun. 

Fuel Up Before and After
You'll burn more calories working out under the sun, so eat a nutritious snack about 30-40 minutes before active exercise. Foods high in protein and natural sugars such as nuts, fruits, vegetables, and legumes are great pre-workout foods. After exercise, eat something high in protein and carbohydrates to refuel.

Exercise With a Friend
A workout pal is always a good idea, and that goes double when it is hot outside. Not only is having someone to help you stay motivated beneficial, but you and your workout buddy can look out for symptoms of heat stroke and keep each other safe in case of an emergency.

What Are the Signs of Heat Exhaustion?
Common symptoms of heat exhaustion include
·         Nausea
·         Muscle cramps
·         Dizziness
·         Headaches
·         Excessive sweating
·         Racing heart
·         Weak pulse
·         Confusion or disorientation

If you experience any of these symptoms during exercise, stop working out, drink fluids, and sit in an air-conditioned room to regulate your body's temperature.

When Do I Need to See a Doctor for Heat-Related Illness?
If you leave it untreated, heat exhaustion can progress to heat stroke. If you stop sweating and you continue to be excessively hot as well as incoherent, you need to COOL your body IMMEDIATELY.  During a heat stroke, your body temperature can reach over 104 degrees F (40 C), which is considered a MEDICAL EMERGENCY.

If you still have high body temperature or if heat exhaustion symptoms do not get better after an hour or so, call 911 and get immediate attention. You may need IV fluids if you can't get enough fluids from drinking.

If you have had a heat stroke in the past, be sure to get clearance from your doctor before engaging in any new activity. Recovering from a heat stroke can take weeks, and it will be a while before you can return to full workout capacity. Once you get cleared, you can gradually build up your stamina and heat resistance.  

Stay Smart and Beat the Heat in Hot Weather
The hot weather doesn't mean you have to lay off exercise. It just means that you need to be more careful about your health. As long as you drink fluids, keep your body temperature cool, and take frequent breaks, you can reduce the risk for heat-related illness.

Are you being held back from exercising in the heat because of aches and pains? I can help you get back to the activities you love. Please feel free to reach out to discuss your concerns, or check out our blog for more tips on healthy living.

Working From Home-For Many It's Here to Stay

Here you are after thinking that working from home would be a temporary thing for 2 weeks, then a month, then 2 months, then 6 months.  18 plus months later, many if not most of office working folks are still working remotely full time or part time (hybrid style with a day or two at the office).  By this time, some have made efforts to actually carve out some sort of "office" space in their homes.  On the other hand, if your desk area consists of a sofa cushion, and low coffee table, then we’re taking a stab in the dark and guessing you’ve converted your living room into an office. And while that’s all fun and games, working from home can actually be quite stressful on your muscles and joints– despite the extended periods sitting down! In this post, we discuss the ways in which you can stay healthy and active while working from home. So, let’s adjust the couch seat, make a fresh brew, and get real for a few minutes!

All this time you’re still getting around to sorting your desk space. The kids have taken over the living room and your partner has decided the spare room is now an ‘activity’ space. Your laptop has had more coffee spilled on it than the kitchen counter, and you’ve not changed your sweatpants for days. How in the world can you work from home while maintaining your health and sanity in those conditions? Well, we’re here to help. Take a look at our top tips for working from home:

Make Your Desk Your Own

Let’s be honest… the couch just isn’t cutting it anymore. Sharing it with the kids, the spouse, and the dog, Charlie, makes for a less than optimum working environment, let alone try to be productive. It’s time to move. 

Claim the dining room table and make it your own. The key to accomplishing quality work from home is to have a space designated entirely to completing your tasks. You may lose a dining room table, but dinner can still be shared out on the patio or in the kitchen. Small changes like this can actually have a large effect on the quality of the work you produce and…yes, you guessed it, your physical health, too.

If the dining room table is not an option, then maybe that spare bedroom, that was just designated the activity room, needs to be converted into your office space.  This is for the sake of your work productivity, but more importantly, your physical and mental health overall.

Desk Ergonomics

Which brings us to the next point: how comfortable and physically supportive your desk space is. If you are still in the dining room without other options, then follow these tips.  After having set up your dining room desk, it’s time to take a good look at your seat and table. First of all, ask yourself whether your seat is supportive enough for your spine. If not, invest in a good cushion or desk chair. After that, check the height of the table. Ideally, the height of the table should allow for your computer screen to reach eye-level, consequently ensuring that you have no need to stare down constantly – doing so would cause neck pain. It may help to use a bigger screen in order to achieve optimum height. Once finished, you should be able to sit comfortably. Ideally, you’ll be able to see the screen without straining,
thus avoiding negatively affecting your posture. 

If you've managed to reclaim the spare room and have a desk in there to make your own, then great!  Now make sure your chair is supportive and helps promote a healthy posture for your neck and your back as you work.  

But hey… don’t get too comfortable, though, it’s time to move! 

Move, Move, Move

Now, we know you’ve just made your desk chair perfectly comfortable – plush leather, flashing lights, and a built-in sound system – but the truth is, you can’t stay sitting in it for hours at a time! Getting up regularly to drink water, stretch, and have a little stroll around the house is actually very beneficial for muscle and bone health. Why not set a reminder on your phone to get up every 20 minutes or so – that way, you are maintaining mobility and staving off any stiffness or pain down the line. 

Don’t allow your body to get used to a sedentary pose – activate the muscles in order to remain spritely, energetic, and most importantly of all: pain free.

Snacking

Time to get to what you really want to talk about… snacks. No, I don’t mean Hershey’s and M&M’s. While having a chocolate bar every now and again isn’t a problem, having too many of them during the day will actually cause you to doze off at your desk!  Avoid the sugar highs (and lows) and reach for some fruits or nuts instead. Regular, healthy snacking will mean your body stays fueled and you stay out of the fridge!  Moderation is key here.

Yoga

Namaste! Sometimes it’s just great to get stretching. Incorporating yoga into your daily routine is a wonderful way of getting your muscles moving and flexing, thereby ensuring that you stay mobile and active during the day. Yoga is also fantastic at energizing the mind and body and, if done regularly, will go a long way to staving off injury as you get older. I’m sure you’ve heard that the first step to becoming truly flexible is just getting on that mat… so, what are you waiting for?

Home Workouts

If you love the gym, but just can’t make it out there while working from home, why not try some home workouts? There are some great live sessions on YouTube and you can even join local groups if that’s what you prefer. Being active and mobile really is the best way of staying at the top of your health and fitness game, and, if you’re not willing to compromise on your exercise regime, doing some cardio via a home workout is a great option.  Better yet, just walk out the door for a nice walk or run (when it doesn't feel like death outside) and take in the nature around you if you can.  

All of the above are fantastic ways of keeping both healthy and sane while you’re working from home. Some days are easier than others, though, and not knowing all of the answers is normal. If you’re not sure where to start, don’t know what your correct desk-posture ought to be, or just feel unable to get into the swing of things while working from home, we invite you to contact one of our dedicated physical therapists today. Physical therapy will help you become active and mobile while you work from home, thereby ensuring that you’re able to keep up with your active lifestyle and pain free life. In addition, if you feel the time on the sofa has left you feeling achy, give us a call – we’ll help you get back to health in no time.
So, there you have it. Six great tips for working from home. Don’t let home-based work leave you feeling like you’ve just returned from a Saturday at Target – let us help you get mobile, active, fit, healthy, and pain free during this time. Call us today; we’re here to help!