There is no reason to avoid exercising just because the temperature outdoors makes you sweat. You don't have to hate your workouts when the temperature outside is not your friend.
Shorter bouts of exercise done at different times during the day are just as effective as one long period of exercise. When it's hot outside, this is even more important so as not to get overheated.
According to the World Health Organization (WHO), regular moderate-intensity physical activity such as walking, cycling or participating in sports can reduce the risk of the following:
- cardiovascular diseases
- diabetes
- colon and breast cancer
- depression
- help to control weight
- decrease risk of hip or vertebral fracture
In order to meet the goal of 150 minutes of physical activity per week, WHO suggests doing 30 minutes of physical activity five times per week. They also encourage performing activities in shorter bouts spread throughout the day.
Zumba Dancing
As a certified Zumba Gold instructor, I know that getting overheated can happen indoors as well as in the beautiful outdoors. I manage this with plenty of water before, during and after a workout. Dancing to a Zumba Basic class can actually burn up to 900 calories, so modify the steps if you feel you are burning up or burning out.
Take a class with other people or buy a Zumba DVD and dance in the privacy of your air-conditioned home. Zumba is a wonderful way to burn calories and tone your body while enjoying the sounds of global music. If you haven't tried it yet, you will love what it does for your body and for your mind. Release pain-killing endorphins and feel great!
Water Aerobics
Whether you join a water aerobics class or swim laps, do it early in the morning to avoid the heat and getting a sunburn. A 30-minute class of aerobics, walking through water or swimming laps is a wonderful way to get your resistance training and heart-healthy aerobic exercise without undue pressure on your joints.
Swimming doesn't have to be fast or hard, it just has to be consistent. If water gets in your eyes or ears, buy ear plugs and a swim mask to stay on task. This is something you can do at any age.
Dog Walking
Here's an idea that doesn't cost a thing. If you have dogs, they need to be walked. What better way for you to get outside and get your exercise early in the morning, before the sun gets too hot.
A 15-minute walk in the morning and a 15-minute walk in the evening is a perfect way to exercise in shorter bouts while getting the preferred 30 minutes daily total.
Early Morning or Evening Gardening
Whether you are raking leaves, weeding, mulching or mowing, gardening is an excellent form of exercise. You don't have to put in more than a half hour of work at a time to receive benefits. Don't try to get everything done at once.
Remember, shorter bouts of work will give you the same benefit as one long work sequence. Pace yourself, enjoy the process and do the work in the early morning or evening hours to avoid the heat.
10-Minute Solutions
Since doctors have assured us that small doses of exercise are just as good for us as one long workout, some excellent 10-Minute Solutions DVDs have appeared in stores in droves. One of my favorites is the 10-Minute Solutions which offers ballet, pilates, kick boxing, boot camp and yoga.
Whether you do all five workouts for a 50-minute exercise bonanza or you do 10 minutes in the morning and 20 minutes in the evening, it isn't hard to fit these into a busy schedule in small doses.
Other great ideas for getting out there and moving include biking, kayaking, paddle board yoga, horseback riding, roller blading, bowling, sailing, wind surfing and anything else you can do indoors or out to get the health benefits of staying active.
Whatever you choose to do, remember the three Cs of success: commitment, consistency and competence. Grow stronger every day and watch your health and happiness improve.
Sources:
- World Health Organization. Accessed September 2011.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Vicki F. Chavis - Growing up in Asia, Europe and North America left Vicki with a love of cuisine, history, language, fashion and travel. Today she writes on ...
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