Now that summer is here, how do you stay fit in hot weather? As someone who much prefers to be outside doing aerobic exercise rather than indoors, I always have trouble adjusting to the increased temperature come June. Follow these tips to keep your sweat at bay while still getting a great workout in.
Stay hydrated and protect your skin!
High heat and humidity means that we get dehydrated much faster, so it’s important to make sure you are drinking even MORE water than usual to adjust for this. A good trick is to keep a reusable waterbottle with you to refill throughout the day. Remember also that you can get water from vegetables and fruit (i.e. spinach, cucumber, and watermelon to name a few). And of course, make sure to use daily sunscreen as well.
Hit the outdoors early morning or later evening and find shaded streets.
Current sunrise to sunset time in Miami right now is around 6:30 a.m.-8:15 p.m. but if you aren’t an early morning person, you are likely still safe to get your morning walk, run or bike ride in up until about 9 a.m. before you start feeling those sun rays. I have recently been going on neighborhood walks starting around 7 p.m. and that has still felt good because there is a light breeze and the sun is way less strong than during the day.
Find a water sport that fits your style to stay fit in hot weather.
I often forget how lucky I am to have the water right at my fingertips here in Miami. There is a plethora of local pools that are affordable, a little fancier would be the Venetian Pool, or you always have the ocean! There are so many options of things to do that are water related, but just to name a few: swimming, water aerobics, kayak, paddleboarding, and kitesurfing (if you are the thrill seeking type)
Keep up with your Pilates!
It is vital to your muscular and cardiovascular health to keep a good aerobic exercise routine, however you must also supplement this with a consistent strength and flexibility routine, even if it’s at home. Escape the heat and keep your limbs long and lean with indoor pilates, especially coming at times of day when the sun is at its strongest!
Keep these tips in mind over the next few months and continue the good, strong work!
Kelsey Garcia PT, DPT, PMA-CPT
Board-Certified Neurologic Clinical Specialist