Summer Game Plan

In Texas, the heat and humidity of summer are formidable obstacles to many people who are looking to stay active. Nevertheless, the summer season offers several opportunities to take advantage of “cool” activities. How do you exercise in the heat without overheating? Let's look at some ways that you can increase your physical activity patterns during the summer months.

Walk It Off

Early walks around sunrise can jumpstart your energy levels as the day begins. Look for shaded routes in your neighborhood. Shade can be more than 15 degrees cooler compared to non-shaded areas. Walking on pre-measured trails at a park with outdoor fitness equipment may give you the added benefit of including resistance exercise. The next time you are at the mall, walk briskly (about a 15-minute/mile pace) and keep track of your time, number of steps taken, etc. Record in a journal for goal setting and reflection.

Water Works

Look for ways to include water in your activity schedule. For example, swimming is one of the best all-around activities that uses all of the major muscle groups and is easy on the joints. If swimming doesn't interest you, find an aquatics class that you can take at a local gym or fitness center. Or if you want to focus on balance and core stability while decreasing stress and connecting with nature, consider Standup Paddle Boarding.

Having fun at a water park is also a great way to make the time fly by while you are active. Be on the lookout for local organizations that promote aquatic activities, such as Fort Worth's “Slide the City”, a 1,000-foot slip-n-slide with plenty of music and entertainment. Washing your car and water balloon fights are additional ways to garner active minutes.

Weight for It

You can perform whole-body exercises with just a pair of dumbbells. Exercises with resistance bands also can be used to increase muscular fitness. Both dumbbells and bands are inexpensive, portable and can accommodate different fitness levels.

Even without equipment, your own body weight can be used as a “machine” to work major muscle groups. Examples of these include core exercises on the floor (i.e. crunches, leg lifts, planks, etc.), pushups and squats or lunges.

Watch for gyms offering discounted memberships from Memorial Day to Labor Day. In addition to free weights and machines, some fitness centers offer exercise classes that can provide a refreshing break from monotonous activities.

Safety

Before your summer game plan starts, remember these safety tips to maximize your results and enjoyment: drink plenty of water, take frequent breaks, wear breathable/light-colored clothing outside and watch for heat illness signs such as nausea, dizziness and headaches.

For more heat safety resources, visit the National Weather Service.