NIFS Healthy Living Blog

The glorious return to summer is upon us, and if you are like me, you will be spending as much time as possible soaking up sunshine as you take your leisure outdoors, take up hobbies in the yard and garden, and engage in group fitness bootcamp classes in the park. The sunshine feels good and has many benefits, including mood enhancement, vitamin D production, and even treatment for a number of skin conditions such as psoriasis and acne. There are, however, some dangers associated with extended sun exposure that can be limited with the use of sunscreen, most notably skin cancer.

Finding the Balance Between Healthy Sun Exposure and Overdoing It

After a long winter or even a rainy spring, predictably, we will want to get out and about on the very first day possible. The first exposures to the summer sun usually leave us with a surprisingly red glow, the first sunburn of the year. For some people, this sunburn is a rite of passage for the season. As I noted before, there are some dangers with overexposure to the sun that have more serious consequences than a simple sunburn. According to the Cleveland Clinic, skin cancer is the most common form of cancer, and the number of cases is on the rise. This cancer forms when prolonged exposure to the sun is accumulated over time.

The old saying “too much of a good thing” really resounds as we try to find the balance between healthy sun exposure and overdoing it. For many people, using sunscreen is a way to find a happy medium so that they can enjoy the outdoors. Scientists at Harvard have some healthy tips for those who may have reservations using sunscreen (such as developing acne and exposure to chemicals) and warn that the alternative to sunscreen usage is much, much worse. The biggest takeaway, though, is that sunscreen, by itself, will not be enough if limited prolonged overexposure to the sun is not your priority.

Tips for Staying Safe in the Sun

Here are some pointers that will take your sun safety to the next level.

1. Be aware of the dangers of overexposure. There are many sources to help educate yourself about these dangers and the ways you can limit and prevent serious damage to your body.
2. Sunscreen is good, but it’s not the only tool in the toolbox. You will also need sun-protective gear and clothing to stay safe.
3. Use sunscreen correctly. When using sunscreen, make sure you know the specific rating and reapply regularly.
4. Watch for skin changes. See your doctor if you develop any abnormal skin (always be safe, not sorry).

Prepare for Sun Exposure

Take time to treat your skin, your body, and your mind. We need sunlight to live, but we need to respect it. As we move into summer, more and more fitness classes are held outdoors. Make sure you are preparing for the sun. Ask your facility whether they provide sunscreen; NIFS provides stations at the entrances for your convenience.

If you have questions regarding health and wellness, NIFS staff members are available for consultation and can provide information regarding workout planning, fitness testing, and nutrition consultation with a registered dietitian. As always, muscleheads rejoice and evolve!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

We’ve waited for this time for months, where there is no more snow and plenty of sunshine. Long days of outside fun, no kids in school, road trips and vacations—what more could we ask for?

But, baby it’s hot outside! Don’t let the heat cause you to lose your momentum. You can still keep working hard during the summer time; you just have to adjust a little. Keeping the following summertime fitness tips in mind will help you continue to get stronger and healthier.

Try water workouts.

Choose water workouts and aqua fitness, and make a splash as you get fit and strong. You can even improve your performance in the heat by lowering your body temperature in the pool before heading outside.

Use the shade.

It’s smart to move your workouts to a different location to avoid overexposure to the sun. If you are a runner or a biker, try a route in a wooded area.

Get proper hydration.

Drink plenty of water before, during, and after exercise. The last thing you want when exercising is for the summer heat to take over. Avoiding caffeine, which forces water out of our systems, is also a good idea. Here are some more tips for getting hydrated.

Choose your clothing carefully.

It is important now more than ever to wear clothing that will move sweat away from your body and help it evaporate quickly. White or light-colored clothing reflects the heat better than darker clothing.

Monitor your heart.

The heat places greater stress on your heart. Be sure to keep an eye on your heart rate as you work out in the heat. Take a break if it starts to spike or get too high.

Beat the heat.

Try beating the heat with an earlier workout time. UVAs are the strongest between 10am and 3pm. Make every effort to minimize your workout outdoors during those hours.

Sunscreen is a must.

Use a stronger SPF just to be safe. It’s important to protect your skin.

Stop if you’re feeling faint or sick.

If you are feeling faint or sick, stop working out immediately. Sit down in the shade, drink water, and always have a nourishing snack available.

Know the symptoms of heatstroke.

Heatstroke is a serious threat that can be fatal. Symptoms include high body temperature (104 degrees or higher); absence of sweating with hot, flushed, or red/dry skin; rapid pulse, difficulty breathing; strange behavior, hallucinations, confusion, agitation, or disorientation; and seizure.

Hit the gym.

You may find that the best thing to do is simply to stay inside the gym to get your workouts in during the summer. It’s a great time to work on form, increase intensity with no worry of heat exposure, and plan out a new, exciting routine.

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

So many people have been expectantly waiting for this hot summer weather to be able to get outside for their workouts. And I can tell you that I am also one of those people; but there are some dangers behind the dog days of summer that we all need to be aware of.

Taking your exercise outside is an awesome idea, but I wouldn’t cancel that gym membership so fast. Let’s take a look at both the dangers of the steamy outdoor workouts and ideas on how to stay cool.

Why Outdoor Exercise Can Be Dangerous in Hot Weather

When the temperatures and humidity rise, working out outside can become dangerous, and it can happen very quickly without anyone even realizing it. The hotter and more humid it becomes, the more you sweat, and the sweat cannot evaporate as quickly as it should. Because of this, your internal body temperature rises and can become deadly.

Some warning signs and symptoms of reaching that dangerous and potentially deadly state are weakness, dizziness, muscle cramps, confusion, headache, increased heart rate, and vomiting.

How to Keep Cool for Summer Workouts

But there are some ways that we can help ourselves during the dog days of summer if you do choose to work out outside. Take a close look at this list and consider taking these steps:

• Hydrate, Hydrate, Hydrate. Drink as much water as possible for proper hydration.
• Wear sunscreen. Lather up with sunscreen to protect your skin.
• Wear sunglasses. This important piece of equipment protects your eyes and conserves energy.
• Get the proper clothing. You want to wear light and loose, moisture-wicking clothing.
• Consume the proper nutrition. Eat a well-balanced diet, and make sure to eat something small before you head out for a long run or Bootcamp class.
• Check the air quality. This is important because it affects how you breathe. The higher the level of AQ, the harder it will be to breathe; the lower, the better. According to EPA standards, if the air quality number is over 100, it’s not good. If it’s below 100, it’s considered satisfactory air level.
• Stay out of the sun. Look for shade to work out in.
• Monitor your heart rate. If it gets too high, take a break.
• Listen to your body. If your body is telling you stop or it’s too hot, listen to it!
• Stay inside if it’s above 90. It’s better to hit the gym than to put yourself in danger.
• Bring water to your workout. Try to keep hydrating yourself as you work out; don’t wait until you are thirsty.
• Cool towels help. Take a cool, damp towel and put it over your head or around your neck.
• Wear a loose-fitting hat. Wearing a tight hat holds the heat to your head, so in order to protect yourself from the sun, wear a loose-fitting hat that allows your head to breathe.

If you do decide to work out outside in the dog days of summer, do the best you can to take the proper precautions and protect yourself from harm. Listen to your body and be sure not to over-do it!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.