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9 Tips for Exercising Outdoors

Living in South Florida, it’s always nice to take advantage of the sunshine and beautiful scenery. There’s nothing better than a cool breeze during an intense workout, like a run on the beach by the ocean. But are you exercising responsibly under the hot sun? Here are just a few tips for working up a sweat in the blazing heat.

1. Wear Sunscreen

It isn’t just for an afternoon at the beach. If you plan on spending any substantial length of time outdoors, put on sunscreen before you do. Make sure you choose a brand that provides UVA and UVB protection. Even if it’s cloudy outside, lather it on!

2. Choose Your Socks Carefully

Most exercise requires your feet, so if your sweaty socks are giving you infections, irritations or injuries, you might wind up sidelined while your feet heal. To avoid this fate, buy socks in light, breathable fabrics.

3. Eat Complex Carbs

Complex carbs work on a slow-release system. If you eat them the night before you work out in the sun, you’ll start converting them into energy the next day while you’re actually outdoors. It’s never okay to skip a meal, especially when you’ll be burning calories!

4. Take Your Vitamins

Vitamins C and E will help protect you from the effects of the sun. They can also take some of the sting out of your sunburn if you weren’t quite quick enough to grab them from your medicine cabinet. It’s good to stock up on aloe vera or an aloe vera gel just in case you get a little burn. Aloe is very soothing!

5. Watch Your Colors

You might already know that black clothing absorbs sunlight, but were you aware that any colored fabric can be a beacon for the sun? To avoid the worst of its heat, wear white. And keep it loose and light – or opt for clothing items that have SPF in the fabric!

6. Protect Your Scalp

Skin cancer can develop anywhere, including the small exposed sections of your scalp. For the best protection, wear a hat outdoors; if your sport or exercise routine won’t allow it, consider wearing your hair another way.

7. Take a Day Off

Heat stress can build up over time. If you exercised in blazing weather yesterday, you’re more at risk of heat stroke and heat exhaustion than someone who didn’t. Remember to take breaks and allow your body to fully recover from the heat.

8. Mind Your Allergies

Stuffy noses and watery eyes aren’t conducive to a good workout. If you have a problem with pollen, start taking antihistamines before you hit the park. Give them time to work through your system before you expose yourself to allergens.

9. Stay Hydrated

We can’t stress this one enough! Last but certainly not least, always have a supply of fresh water when you exercise outdoors. Not only will it keep you from overheating in the sun, but it will also keep you performing at your strongest, fastest and most limber. Drink water before, during AND after your workout!

These are just a few tips for exercising outdoors. There’s nothing wrong with wanting to exercise on the green grass or sandy beach under a cloudless sky, but make sure you take precautions so you won’t regret your decision tomorrow!

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How to Beat Spring Allergies

Allergies are one of the most common medical problems that people experience, especially here in South Florida! In fact, it is estimated that 30 to 60 million people in America suffer from springtime allergies. Mold, pollen and dust mites are some of the most common springtime allergens. There are many things you can do to fight allergies and improve your overall health. Below is a list of ways to beat spring time allergies:

Limit your time outside:

Allergies are often triggered when one breathes pollen from the air into their lungs. That is why one of the best things you can do to beat spring allergies is to limit your time outside. Keep in mind that pollen counts are typically highest during the early morning hours so maybe wait until the afternoon to venture out.

Allergy medication:

There are a variety of medications that can be used to manage allergy symptoms. Talk to your medical professional about the medications that are right for you to use. Antihistamines are examples of medications that can be used to reduce allergy symptoms. They work by blocking the body’s responses to allergens. They can work very quickly. In fact, some antihistamines can work in less than an hour.

Allergy shots are often recommended by health care professionals. Every shot contains a small amount of the allergen. Exposure to the allergen helps your body build up a resistance to it. Most people need to get an allergy shot every month. Allergy shots typically have to be used for three to five years.

Take a hot shower:

Taking a hot shower can help reduce allergy symptoms. The steam will help clear out your sinuses. It is best to take a hot shower after you have been outside.

Eat a healthy diet:

A healthy diet can help you fight allergy symptoms – it’s great for your overall health! In fact, studies have shown that people who fill their diets with fruits and vegetables are less likely to experience allergy symptoms. Researchers do not know the exact link between diet and allergies. However, they do know that a healthy diet helps boost your immune system.

Increase your fluid intake:

Fluids can help thin out your mucus. That is why increasing your fluid intake can be beneficial. Not only should you drink water, but you should also consider drinking hot fluids, such as broths and teas. Amp up your fluid intake and your body will thank you!

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Foods That Provide Hydration

Living in Florida, hydration is very important! Adequate hydration is a key factor in your maintaining your overall health and well-being. Staying properly hydrated is essential for your body to regularly perform important functions such as: regulating your body temperature, heart rate, blood pressure, and metabolism. Although the consumption of water or other liquids on a daily basis is an essential part of staying hydrated, there are multiple foods that you can incorporate into your everyday routine to increase your water intake.

Eating the USDA recommended amount of fruits and vegetables on a daily basis will assist you in providing enough water intake for your body. The foods listed below have a high water content, and contain: fiber, vitamin C, electrolytes, potassium, magnesium, and numerous other essential nutrients. Sufficient nutrient intake can help prevent common medical ailments such as headache, fatigue, and dizziness.

Fruits and Their Water Content
Cucumbers : 96.7%
Watermelon: 91.5%
Oranges: 87%
Cantaloupe: 90.2%
Strawberries: 91.0%
Grapefruit: 90.5%
Tomatoes: 94.5%

Vegetables and Their Water Content
Broccoli: 90.7%
Cabbage: 95%
Sweet Peppers: 93.9%
Celery: 95.4
Spinach: 92%
Iceberg Lettuce: 95.6%
Radishes: 95.3%
Zucchini: 95%

By incorporating fruits and vegetables with a high water content into your diet, and regularly consuming water, you are helping your body to work better for you. If you feel thirsty, you are already in the process of becoming dehydrated. Including high water content foods into your meals is a straightforward way to keep the entire family properly hydrated and healthy. More information about the recommended serving of fruit and vegetables per day is available through the United States Department of Agriculture (USDA).

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