In the depths of a popsicle-melting, sweltering Southern summer, the last thing on most people's minds is figuring out ways to purposely work up a sweat even more. Getting that recommended 30 minutes of daily activity can feel almost impossible in South Louisiana, when the temperature spikes and the humidity drives the heat index well into triple digits.
The team at Pennington Biomedical Research Center knows that Baton Rouge temperatures during those mid-year months are no laughing matter. But they also know that there are ways to get moving despite the heat, a little bit at a time. Instead of staying glued to your couch (and air conditioning) when the heat feels unbearable, try these tips and tricks from the team at Pennington Biomedical to stay active and healthy.
Stretch it Out
Family-friendly Outdoor Activities Flexibility, according to Pennington Biomedical researchers, plays an important role in maintaining a healthy lifestyle. You don't need to lift weights or kickbox to stay fit. Stretching, yoga, and tai chi are all effective options that let you slow down, while still building strength and flexibility, during the hottest months of the year.
Bring a beach towel or blanket outside and spread it out on the grass, then focus on deep breathing, stretching, and mindfulness in the fresh air. A change of environment stimulates the brain and is not as taxing as walking.
Break Up the Workout
If 30 minutes of walking sounds unrealistic in the humid height of summer, how about 10 minutes in the morning—before the sun gets high and the hottest part of the day sets in? Don’t let the standard prescription for 30 minutes of daily activity keep you from getting your body moving. Begin with 10 minutes of walking in the cooler morning hours; add another 10 or 15 minutes during lunch, and finish with another 10 minutes in the evening. Breaking up your workout keeps you from overheating and reduces the risk of putting too much stress on the body’s systems during the hottest part of the year.
Water, Water, All the Time
It almost goes without saying that staying hydrated is critical while exercising in the heat. Drink before and after a walk—even if you don’t feel like it.
Family-friendly Outdoor Activities
Exercise doesn’t need to be a solo endeavor to be effective. Get the family involved with these group activities to get outside and stay moving.
• Gardening: Move some dirt around with the little ones this summer by planting a vegetable garden. It’s an opportunity to get messy, get everyone involved, and get outside while doing something creative and rewarding.
• Obstacle Courses: For kids and adults alike, creating a challenge course on the sidewalk with chalk is a great way to make movement fun. Hop, stretch, zig-zag, and race to see who can make it through the fastest.
• Add Weight Training: If your walk seems a bit boring, change up your motion by adding squats, lunges, or other body weight exercises. Do some wall pushups against a tree or the side of the house to add variety.
Any movement that raises your heart rate, gets you moving, and gets you off the couch and into the great outdoors is a small victory. All healthy activity leads to positive steps and positive changes. Learn more about how to stay healthy this summer with Pennington Biomedical Research Center’s Small Shifts Campaign. pbrc.edu/landing-pages/2024/small-shifts/
