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Tips to keep in mind while exercising in the heat:
Timing is key: Try to avoid exercising outside in the early afternoon. It’s usually hottest between noon and 3 p.m.
Hydrate: Drink water before, during and after physical activity, even if you don’t feel thirsty. Bring a bottle of water with you, or plan water stops along your route.
Dress for success: Wear lightweight, light-colored, loose-fitting clothes. Moisture-wicking fabric can also be a big help. Protect yourself from the sun with sunglasses, a hat or visor and plenty of sweat-resistant sunscreen.
Listen to your body: Take frequent breaks in the shade, and drink water before you’re thirsty. Allow yourself time to adapt to the heat -- some experts say that this can take about 4-14 days. You may not be able to work out as long or as hard as usual when it’s very hot.
Doctor’s orders: Check with your healthcare professional before starting an exercise routine or moving your workout outdoors if you have cardiovascular disease, diabetes, other chronic disease or any medical concerns. Certain medications like beta blockers, ace receptor blockers, ace inhibitors, calcium channel blockers and diuretics can exaggerate the body’s response to heat.
- Buddy up: If you can, work out with a partner for safety ... and fun!
Limit Screen Time and Get Your Kids (and the Whole Family) Moving
Identify free times for activity during the week. Make time to get the whole family moving.
Make a plan to add physical activity to your daily routine. Be prepared to offer age-appropriate alternatives to TV or video games after school. Make physical activity a regular part of your family's schedule. Write it on a weekly calendar for the whole family.
Be active with your kids. Experts say that what kids want more than anything else is time with their parents. To give them that, don’t just send them out to play — go play with them! Develop a set of activities for you and your family that are always available regardless of weather. Try these easy tips to get active!
Limit TV, computer, smartphone and video game time. Don’t position your furniture so the TV is the main focus of the room. Don’t allow kids to have televisions or video game devices in their bedrooms. And avoid using TV time as a reward or punishment.
Plan TV watching in advance. Pick the shows you want to watch. Turn the TV on for only those shows and turn it off afterwards. Don’t just watch whatever comes on next.
- Practice what you preach. Your kids won’t accept being restricted to two hours of screen time if you can veg out for four hours. The best way to influence your kids’ behavior is by being a good role model.
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