With the Texas summer heating up, it’s time to take some of your exercises indoors or to the water to escape the sweltering temperatures. Vigorous exercise in the heat can lead to heat exhaustion and heat stroke. Luckily, there are plenty of options that help you beat the heat and stay on track to meet your fitness goals.
Exercises that Avoid the Texas Heat
Experts recommend that most adults get at least 150 minutes of moderate activity each week. With exercise opportunities at the gym, the pool, the river or even at home, there are plenty of ways to stay active.
Consult your health care provider before beginning a new exercise routine.
Exercise at the Gym
Your local gym is a great place to break a sweat in an air-conditioned environment.
- Lift weights or use resistance bands
- Strength training builds muscle, burns calories, improves heart health and keeps you mobile and flexible.
- Participate in a group exercise class
- Many gyms offer group exercise classes like Zumba, yoga, dance or circuit training.
- Group exercise keeps participants accountable and motivated in a fun, structured environment.
- Walk or run on the treadmill
- Adjust your incline and pace on a treadmill to train at your optimal level without risk of overheating
- Play indoor basketball, racquetball, pickleball and more
- Take advantage of indoor courts to play your favorite sports
- Team sports like basketball foster community, communication and self confidence
Exercise in Water
In addition to escaping the heat, there are many health benefits of exercising in water. Experts recommend water exercises because:
- It puts less stress on joints, making it ideal for those with arthritis, joint pain or joint injuries.
- Water resistance builds muscle tone in a low-impact way.
- You can burn more calories by working against the gravity of the water.
Plus you don’t necessarily need to know how to swim to take advantage of water exercises. Simply walking through waist-high water is an effective workout.
Exercise at Home
Exercising at home is convenient and affordable – you don’t even need any equipment to get started. Pushups, crunches, squats and calf raises are easy to do in bite-size repetitions. Plan a circuit exercise to work a variety of muscle groups – for example:
- 10 pushups
- 10 crunches
- 15 squats
- 20 calf raises
- Repeat 2 times
Check out this blog for tips to get active at home.
Tips for Exercising in the Heat
If you choose to exercise outdoors, check out these tips to stay safe, hydrated and protected from the sun.
- Exercise early in the morning or later in the evening when the sun is less intense
- Exercising in the morning gives you a boost of energy for the rest of your day.
- If you exercise in the dark, be sure to wear reflective clothing and use a flashlight or headlamp so you’ll be visible to cars.
- Wear loose, light clothing, sunglasses and a hat
- Use at least SPF 30 sunscreen (and reapply often!)
- Drink plenty of water and avoid caffeine before a workout
Most importantly, listen to your body and take breaks as needed in order to avoid heat exhaustion and heat stroke.
Exercise at the Fitness Center at Texas Diabetes Institute
The Fitness Center at the Texas Diabetes Institute is free to anyone with a provider referral. Exercise under the supervision and guidance of trained professionals, who can create a fitness plan tailored to your goals and fitness level. Use equipment like free weights, stationary bikes and treadmills or join a group fitness class to stay motivated.
Ask your provider for a referral today.
