Summer Exercise Tips

It is essential to take the necessary precautions while exercising during the summer months. The average person can take from one to two weeks to adapt to warmer, more humid temperatures. Here are some helpful safety tips to follow while exercising during the summer:

Rehydrate your body. While exercising in hot weather you can easily lose up to a quart of water an hour. Drink water before, during and after exercising. Since your body can only absorb 8 ounces of cold water every 20 minutes, continue to drink fluids even after you no longer feel thirsty. Sports drinks may be popular among intense exercisers, but they are not necessary and may actually absorb more slowly than plain water. If you prefer the taste of these drinks, try diluting them with water before consumption for easier rehydration.

Avoid working out during peak hours. Very hot and humid weather hampers perspiration's ability to cool your body. Try exercising in the morning or evening to avoid the most intense heat as well as the times when smog and pollution levels are highest. Or consider exercising indoors at the local Community Center, health club or shopping mall.

Try walking. Walking is considered the most popular exercise among people. Invest in a good pair of walking shoes with a flexible sole, and good heel and arch support. It may be the only equipment you'll need. Gently stretch for five minutes before starting your walk. When you are finished walking, cool down for five minutes by gently walking and stretching for another five minutes to prevent soreness.

Be open to new ideas. Try a new exercise or activity every two weeks, such as hiking, canoeing, rollerblading or biking. These activities will allow you easy access to water or rest.

Cool off in the water. Swimming is an excellent way to exercise during the summer months. There is no need to be a good swimmer to benefit from water exercise. Performing strokes such as the backstroke or doggie paddle at the shallow or deep end of the pool still counts as aerobic exercise.

Don't forget your sunscreen. Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun's UV rays. Exposure to direct and indirect sunlight over many years increases your risk of developing skin cancer.

Watch out for the symptoms of heat stroke. When the body can't rid itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness. Remember, these symptoms can appear rapidly. If these conditions exist, move the person to a cool area or immerse him or her in a cool bath to lower the body temperature as quickly as possible. You can also pour cool water over the person. Seek medical attention immediately; heatstroke can be fatal.

Choose the appropriate clothing. Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-colored clothing will reflect sunlight, while darker clothing will absorb the heat. Cotton and linen are natural fabrics that may absorb moisture (sweat). However, synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin.

Summer Healthy Living Tips

In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a "school's out!" attitude in summer. That's why this is a perfect time to improve your health in a fashion so seasonally laid back you'll barely notice the effort.

Here are their top eight tips.

1. Give Your Diet a Berry Boost

If you do one thing this summer to improve your diet, have a cup of mixed fresh berries -- blackberries, blueberries, or strawberries -- every day. They'll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.

A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.

2. Get Dirty -- and Stress Less

To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots -- indoors or out.

Just putting your hands in soil is "grounding." And when life feels like you're moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.

3. Floss Daily

You know you need to, now it's time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV -- and the task will breeze by.

Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you're doing better than at least 85% of people.

4. Get Outside to Exercise

Pick one outdoor activity -- going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming -- to shed that cooped-up feeling of gym workouts.

And remember, the family that plays together not only gets fit together -- it's also a great way to create bonding time.

5. Be Good to Your Eyes

To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.

And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.

6. Vacation Time!

Improve your heart health: take advantage of summer's slower schedule by using your vacation time to unwind.

Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.

7. Alcohol: Go Lite

Summer's a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).

A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation -- defined as one to two drinks daily -- alcohol can protect against heart disease.

8. Sleep Well

Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.

It's also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.

There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They're so easy you won't even know they're -- shhhh -- good for you.

Right Way to Motherhood

Right Way to Motherhood

Exercise and Eat Sensibly during Pregnancy and you will enjoy the experience.

Pregnancy is a roller coaster ride for any women. While there is joyous excitement in anticipation of the new arrival, a women's body undergoes dramatic changes. Coping with these transformations is a big challenge and staying fit during pregnancy is crucial for both child and mother.

One of the major causes of health complications in pregnancy is excessive weight gain. Increased appetite due to hormonal changes, and reduced physical activity can contribute to this. A woman with a normal body-Mass Index (BMI) should gain around 12-14 kgs in the nine-month gestation period.

Dr. Sarita Kapoor, Obstetrician and Gynaecologist, Getwell Medical Center, Bur Dubai, says the main problems associated with excessive weight gain are pregnancy induced hypertension, which compromises blood supply to the foetus, and gestational diabetes, which can cause obese babies. The risk of life-threatening Deep Venous Thrombosis (DVT) is also high in overweight pregnant women.

The idea diet for a mum-to-be should be high in protein and low in fat. In most cases, you just need to add 300 to 400 calories to your normal diet -- it is important to debunk the myth that a pregnant woman should eat for two, says Dr. Sarita Kapoor.

Normal Exercise

Pregnant Women can continue with their usual gym regime unless there are any complications. Not only does a workout make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can relieve backaches and improve your posture by strengthening and toning muscles in your back, buttocks and thighs. Cardio Exercises can also reduce constipation by accelerating movement in the intestines. It can prevent wear and tear of your joints, which become loosened during pregnancy due to normal hormonal changes, by activating the lubricating fluid in them. Exercise also increases the blood flow to your skin, giving you a healthy glow.

Article Published on Good Life with Lulu, Issue 8.

Happy Mother's Day

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