Ramp up your exercise routine gradually
Warmer weather means more outdoor activity. But it needn't mean more injuries.
Carl Mailhot, PT, a partner with the Eastern Connecticut Rehabilitation Centers (ECRC), an affiliate of Backus Hospital, said people often walk more frequently and with more intensity during the summer. However, be careful that your body is acclimated to the weather. You may increase the intensity of your workout by adding hills and walking different routes, but "you will become fatigued sooner if you add too many things at once, so ramp up gradually," he said.
"Unfortunately in New England it has gotten really hot all at once the past few years, rather than gradually getting warmer, which makes it harder to acclimate," he said. Therefore, Mr. Mailhot recommends exercising at the same time of day consistently, so your body can acclimate, rather than exercising one day during a hot part of the day, then the next day later when it is cooler.
"You should increase your exercise activities in the outdoors progressively, rather than all at once," he said. This is true for playing outdoor sports, lawn mowing, gardening and other outdoor recreational activities.
"Use the temperature as well as the humidity and the position of the sun as considerations when you exercise. The combination of high heat and humidity prevents the body from adequately cooling itself and may lead to heat stress problems. Remember that during warm parts of the day, reduce your intensity of effort, reduce the exposure to the sun and heat with frequent shade and hydration breaks to make sure your body is acclimated and hydrated properly," Mr. Mailhot said.
Another exercise to incorporate into daily activities is stretching, such as squats and lunges to improve your overall mobility to perform outdoor activities. You should stretch your arms, back, neck, legs and calves by doing simple movements like a few squats and lunges before, during and after working outdoors doing home chores.
"By incorporating simple movements you will see an increase in the strength of the legs and trunk," Mr. Mailhot said. "It is important, especially when gardening, not to remain in one position for too long. Incorporate stretching to prevent injury to the back."