Medical professionals and fitness buffs alike advocate for the myriad of health benefits that come with working out regularly. Increased energy, strength, and other pluses are serious motivators for getting active. However, exercise can also lead to a variety of health problems if not done properly. Follow these essential tips for safer workouts!
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!
Spring break is a fun and memorable time for most people. Whether you are jet-setting to a foreign tropical island or having your own “staycation” here in South Florida, it’s important for you to take care of your health while on Spring Break. Taking care of your health will ensure that you get the most out of your vacation from work and/or school. Below is a list of tips for staying healthy during your break:
Stay hydrated:
You should keep a water bottle with you at all times. Being out in the sun all day can really increase your risk of getting dehydrated. Additionally, if you are drinking alcohol, then you are at an even greater risk for getting dehydrated even faster. Experts recommend drinking at least 64 ounces of water per day. This is equivalent to a half a gallon of water. Keep in mind that it is possible for you to be dehydrated without even feeling thirsty.
Stay active:
Spring break is a great time to get and stay active. Try to get at least 2.5 hours of exercise in per week – that’s just 30 minutes, 5 days a week. Swimming, volleyball, dancing and walking are some of the ways that you can get exercise in your day while enjoying the beautiful springtime weather outdoors!
Wear sunscreen & a hat:
If you will be out in the sun, then it is important to put on sunscreen and a hat! We discussed how to prevent skin cancer in our previous blog post and it’s so important while on Spring Break! You should apply the sunscreen 15 minutes before you go outside and reapply sunscreen every two hours or if you go swimming.
Pack healthy snacks:
Any hotel is going to have a minibar full of indulgent temptations. Resist temptation by packing your own snacks! Nuts and unsweetened dried fruit are portable and nutritious snacks that will help you stay on track during your vacation. Of course we all need to indulge every once in awhile, but seven days in a row will definitely make an impact!
Dry off:
When possible, try to always wear dry clothing. It’s not great for our health to sit around in wet bathing suits. If you’re done with the pool or beach for the day, change into a dry outfit rather than sit around in your wet bathing suit to prevent a possible cold.
We hope you all enjoy your Spring Break!
Living in South Florida is like living in paradise. However, many Americans are at a high risk for skin cancer, and the sunshine state can be a dangerous place if you aren’t careful. Skin cancer is the most common type of cancer, and there are many different types. From Melanoma to Lymphoma, skin cancer affects thousands of Americans every year. The main cause of skin cancer is over exposure to direct sunlight. This may be hard to accept for those living in South Florida, but it is important to protect your health as best you can. Here are some ways you can alter your lifestyle to avoid developing skin cancer in the future.
Appreciate the shade
The hours between 9 AM and 5 PM are considered the most dangerous. This is when the sun is strongest, which means your chances of overexposure are high. The closer you get to midday, the greater your risk will be. Seek shade whenever spending long hours in the outdoors. At the beach, use an umbrella to shield yourself from the sun’s rays.
Do not use tanning beds
Many living in South Florida like to have a good tan before they start going to the beach. A slight tan is fine, as long as it is natural. Tanning beds are death traps when it comes to skin cancer. In fact, over tanning naturally is just as dangerous. If you feel you need to tan, keep it light and wear sunscreen. Any medical professional will tell you that a dark tan is not worth the risk.
Sunscreen and clothing are crucial
If you cannot avoid direct sunlight for hours every day, you should be using sunscreen that is about 15 SPF. Also wear long sleeve shirts and long pants. This is not popular advice in South Florida, but a long sleeve shirt is the best way to protect your skin when outdoors. There are even shirts designed with SPF within the fabric. Such shirts can be purchased at most dive or surf shops.
Regular checkups with your doctor are important
If you live in South Florida, you are at a higher risk of skin cancer than most other Americans. You should schedule a routine checkup at least once a year. More if you fear you may be at risk or find any unusual new spots on your body.
Skin cancer is no joke. It is responsible for many lives, but most cases could have been prevented with the proper attention and care. It is never too late to start a healthier life!
