by Evelyn J. Mocbeichel
For months now all of us have been anxious to get outside, enjoy the sunshine, beaches and get moving! It’s the best time of year where we can create fond memories, new experiences and have no schedules to follow during vacation time. However, we should never be lax about our health and safety during this period. The American Heart Association (AHA) wants people to remember to take precautions when spending time by the water and when exercising in the heat. Here are their top 10 tips for a heart-healthy summer. Have a happy and safe summer everyone!
- Learn Hands-Only CPR. Days by the pool and ocean can be fun, but always be prepared for the unthinkable. Hands-Only CPR has only two steps: If you see a teen or adult suddenly collapse, 1) Call 9-1-1, and 2) Press hard and fast in the center of the chest. View a short video by visiting www.heart.org/handsonlycpr
- Stay hydrated. Drink plenty of fluids (preferably water) throughout the day and before, during and after working out to maintain salt-water balance. Avoid caffeine and alcoholic beverages.
- Exercise smarter, not harder. Plan your workout for the cooler parts of the day, either early morning or early evening when the sun’s radiation is at its least. If you must exercise during the hottest part of the day or in high humidity, decrease exercise intensity and duration.
- Dress the part. Wear minimal amounts of clothing that allow for quick evaporation of sweat. Choose lightweight, light-colored and breathable fabrics, such as cotton.
- Choose Fresh Veggies. Take advantage of fresh seasonal veggies. Load up skewers with mushrooms, peppers, cherry tomatoes, zucchini, yellow squash or other veggies. Spray lightly with olive oil cooking spray and grill until lightly blackened.
- Pack to play. When taking a family road trip, plan to incorporate regular physical activity into your daily routine. Pack a football, soccer ball, Frisbee or paddle ball so that you can be physically active while away.
- Enjoy fruit pops. Homemade freezer pops are an easy, fun treat for kids to make and enjoy. Mash up fruit like peaches, grapes, berries or watermelon and put into paper cups, insert a popsicle stick and freeze overnight.
- Protect yourself from the sun. Wear wide-brimmed hats, always apply water-resistant sunscreen with at least SPF 15 and reapply sunscreen every 2 hours.
- Head indoors. When the heat gets unbearable, try indoor activities at your local YMCA or rec center like basketball, swimming, yoga or racquetball, when they re-open.
- Know the signs of heat exhaustion and heat stroke.
Symptoms of heat exhaustion: headaches, heavy sweating, cold, moist skin, chills, dizziness or fainting, a weak and rapid pulse, muscle cramps, fast, shallow breathing, nausea, vomiting or both. If you experience these symptoms, move to a cooler place, stop exercising and cool down immediately by dousing yourself with cold water and rehydrating. You may need to seek medical attention.
Symptoms of heat stroke: warm, dry skin with no sweating, strong and rapid pulse, confusion and/or unconsciousness, high fever, throbbing headaches, nausea, vomiting or both
If you experience these symptoms, seek medical attention right away. For more tips on staying active and healthy this summer, visit https://healthyforgood.heart.org