5 Quick Safety tips for Seniors Exercising Outdoors This Summer
Southern California suffered a heat wave last week, with temperatures reaching up to 20 degrees higher than previous years. More heat waves are expected this summer, but with the reopening of the state, people are ready to go out and have fun. One of those activities is exercising outside to enjoy the fresh air and company.
Our seniors are at high risk of hyperthermia, or heat-related illnesses, during the summer. Heat stroke alone causes around 600 deaths per year in the U.S., and that is only one type of heat-related illness. At Get Well Home Health, Inc., we want to ensure that our seniors stay safe and healthy this summer. Here are a few tips to stay safe!
Prevent Overheating
To avoid any hyperthermia, seniors should do several things to alleviate the heat.
- Exercise in the shade. It can be several degrees cooler in the shade than in the sun, and during a Southern Californian summer anything can help.
- Avoid crowded areas. Being surrounded by people can also lead to heat strokes because of the movement and body heat. Unless absolutely necessary, stay in an open area.
- Exercise during the morning hours if you can. As with the shade, the morning is usually significantly cooler than the afternoon. Having an early start to the day is only a plus!
Dress For the Weather
Wear light, loose clothing to help combat the heat. If you’re going for a walk around your neighborhood, avoid joggers and sweaters, even if it’s cold in the morning. Wear a t-shirt and shorts instead when possible. If you are still wearing masks, avoid wearing a cloth mask and opt for a N-95 or surgical mask instead. Cloth masks are thicker and can make your face heat up quicker. Add a hat to your outfit for some extra protection!
Be sure to wear sunscreen to protect your skin as well.
Stay Hydrated
This tip is self-explanatory. If you’re planning on exercising outside, be sure to carry a bottle of water to drink throughout your work-out. Dehydration can creep up on you, and is not signaled solely by excessive thirst. Dehydration symptoms also include:
- Less frequent urination
- Dark-colored urine
- Fatigue
- Dizziness
- Confusion
To avoid any visits to the hospital, drink plenty of water before, during, and after exercising.
Eat Before Your Workout
This is just as important as staying hydrated. Having a hearty meal before exercising will help fuel your body so you don’t feel burnt out right when you start. Follow the nutritional guidelines doctors have always taught us: fresh fruits, dairy, some protein.
Keep Friends and Family Informed
If you’re going to work out by yourself, let someone know where you are going and for roughly how long. This way, if something does happen, there is someone keeping an eye out for you. You can even invite them to join!
