With the hot summer weather here, participating in outdoor activities brings a host of psychological and physiological benefits, says Samantha Harden, an associate professor at the Department of Human Nutrition, Food and Exercise and a Virginia Cooperative Extension specialist.
“Outdoor activities are an opportunity to get back to nature and ‘unplug’ from the tech world,” Harden said. “We live in such an overstimulated world that going back to nature can provide us with opportunities to find that balance that we all need.”
Physical activity guidelines for Americans include 150 minutes of moderate-intensity aerobic exercise and two days of total-body strength training. Most people are familiar with aerobic exercise, but not strength training, Harden said.
Both forms of exercise are added together for a week. And strength training doesn’t have to be with added weight, Harden said. It can be with your body weight too.
Safety during all forms of exercise is important, Harden said.
“One thing we focus on is your own rate of perceived exertion,” Harden said. “Something that is considered mild for one person may be moderate or even vigorous for another person. It is always important to do what is within your own cardiovascular and muscular safety limits.”
Outdoor aerobic and strength activities in the summer can be anything from taking a walk with the family to throwing a ball with a dog, Harden said. Other outdoor activities include:
- Hiking
- cycling
- kayaking
- outdoor yoga
- An impromptu game of dodgeball, volleyball, or basketball
- Swimming in natural water or pool, if resources allow
The summer heat increases stress on the body and it is important to exercise safely outdoors. Harden has some tips for monitoring his body and when to call it quits when he’s outside in the summer heat:
- Feeling cold or sticky when outside in the heat
- unable to catch my breath
- turning excessively red
- breathing too much
If you experience any of these symptoms, it is important to stop exercising and drinking fluids and find a cooler place, if possible. It’s also possible to condition the body for summer heat by taking it easy, Harden said.
To prepare for outdoor activities in the heat and humidity of summer, Harden says to build a tolerance for heat. According to Julia Gohlke, an associate professor and researcher at Virginia-Maryland College of Veterinary Medicinestart by being outside in the heat for 15 minutes.
“Just like with physical activity where you’re trying to avoid muscle injury and you want to build up slowly, you want to do the same thing with heat exposure,” Harden said. “The first day can be overwhelming, but over time at the same temperature and duration, it doesn’t feel as uncomfortable.”
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