The top “Safety in the Summer Hit Parade” is down to the final round. The lyrics of these seven iconic artists contain valuable tips for having fun in the summer sun while avoiding visits to the emergency room. Get ready to sing along!
The Lovin’ Spoonful had it right, “Come on, come on, you can dance all night. Despite the heat it will be alright.” Now that the hazy, hot and humid dog days are here, you can still enjoy the outdoors if you take extra precautions. If you are pregnant, elderly, have allergies, asthma, diabetes or high blood pressure, you can still exercise, but it would be prudent to get advice from your doctor.
If the temperature is above 90 degrees F or the humidity is over 75 percent, step things down a notch: walk instead of run, play one set of tennis rather than three, shoot nine holes, not 18. If you have a heart or respiratory ailment, and the local authority issues a health advisory or ozone alert, do not exercise outdoors. Sometimes the better part of valor involves doing your workout in air conditioning. Marty Robbins said it best in his 1959 hit,“…and souls that cry for water, cool, clear water.” Proper hydration is important in achieving maximum athletic performance. More importantly, it is critical for preventing heat cramps, heat exhaustion and heat stroke. Drink before you go outside and when you feel thirsty during exercise.Take an additional eight ounces after you’ve completed your routine. If you plan to run or walk with your dog, consider its age, conditioning and medical needs before going out into the heat. Extra water and a portable bowl are essential to its health and safety.
Blotto nailed it when they sang, “I want an ocean and some sunscreen lotion.” Even if you don’t want to be a lifeguard, use a sunscreen of SPF 30 or higher.Apply generously on all exposed skin.To have maximum protection, apply at least 30 minutes prior to going outside, as sunscreens need time to be absorbed. Don’t forget your lips. Many lip balms now provide SPF 30 protection. Reapply on a schedule, as sunscreens lose their effectiveness over time or if they get wet.
Bruce Springsteen wrote,“…The girls in their summer clothes pass me by.” Surely he was he thinking about the sun protection that light-colored, loosefitting and tightly woven clothing provides. New high tech clothing has special fabric that blocks the harmful rays of the sun. When exercising for an extended time, do not wear anything that exposes too much skin, such as tank tops, mesh fabrics or polka dot bikinis. Large brimmed hats or baseball caps will protect your scalp, face and eyes.
ZZ Top advised you to,“…get yourself some cheap sunglasses.” This is correct! To be effective, sunglasses need not be expensive, but they must block 100 percent of UV rays. Protection from UV radiation is important for eye safety. Polarized lenses are especially good if you are on the water.
Sly and the Family Stone wished us, “Hot Fun in the Summertime.” If you exercise outdoors, exercise common sense. If you feel faint, weak, nauseous or dizzy, immediately stop exercising and seek help if these sensations do not pass in a few minutes. Even a person who has been exercising indoors on a regular basis may have difficulty when exercising outdoors on a steamy day. It takes time to become acclimated to the heat and humidity.
The Tempos warned to,“Have a good time but remember there is danger in the summer moon above.” Heed the wisdom in these lyrics and you’ll be singing a happy tune from now to Labor Day.
Joe Stein B.S., M.B.A., is a certified personal trainer, motivational speaker, health and lifestyle coach, and owner of Renaissance Fitness & Wellness. His new book, Leave the Cannoli Take the Weights: Practical Guidance on Eating, Exercise and Empowerment, was released this April. Call 732-345-5151 or visit www.trainerjoespeaks.com.