May Is National Physical Fitness and Sports Month

 

It’s May! The weather is improving, school is almost out, and it is becoming appealing to be outside again. It is also National Physical Fitness and Sports Month. This makes May a great time to revisit fitness and activity goals. Our New Year’s resolutions are long behind us. Some of us remain committed to our fitness goals, while others have fallen off. Either way, now is a great time to commit to increased activity in the improving weather. Why shoulder fitness be a priority? Physical activity is important for everyone, no matter what the age.

For children and adolescents – Physical activity can improve muscular fitness, bone health, and heart health. For children, this can be as easy as riding bikes, swimming at the local pool, or impromptu games of tag, kickball, baseball or basketball. Getting children off of their electronic devices and outside in the fresh air is imperative not only to their fitness goals, but their social skills as well. 

Adults – Physical activity can lower the risk of heart disease, type 2 diabetes, and some types of cancer. Playing with your children at the playground, family bike rides, or walks can help to improve physical fitness, as well as strengthening family bonds.

Older adults – Physical activity can lower the risk of falls and improve cognitive functioning (like learning and judgment skills). After dinner walks, or trips to a forest preserve or arboretum, as well as visits to the local pools, are excellent ways improve fitness without it feeling like work. Exercise also helps to improve moods and sleep.

There are plenty of ways to incorporate exercise into your day without it feeling like a chore, so get out there with your families and friends and get active!!

Cathy Malooly, PT, MPT

TheraCORE, Inc.

Burr Ridge, IL

Exercising in the Heat of Summer

Whether you love it or hate it, the temperatures are finally starting to rise and it is finally starting to feel like summer.  Some people can’t wait to get outdoors and exercise and others groan at the thought of expending energy when the temperatures soar.  If you do choose to head outside to get your heart rate going, here are some tips to help keep you safe and healthy.

Take your time to acclimate:  Don’t expect to do the same workout that you have been doing all winter long.  You will sweat more and your heart will work harder in the heat and you don’t want to wind up with heat exhaustion. With this in mind, warm up for a longer period of time to see how the heat is affecting you and adjust your workout intensity accordingly.  If you feel faint or dizzy, LISTEN TO YOUR BODY!  Stop your workout, get to a cool place and drink fluids. It’s better to cut short a workout than spend the day in the emergency room.

Wear appropriate clothing:  Clothing that is light weight and light in color will help keep you comfortable by reflecting some of the sun’s rays.  Fabrics that wick away moisture are a great idea as they help sweat evaporate and keep you cool. Wear a hat to protect your head and UV blocking sunglasses to protect your eyes.  And don’t forget about your skin! Wear an appropriate numbered water resistant sunblock and re-apply as directed.

Exercise early in the morning or towards the evening:  Get that workout out of the way before the sun is at its hottest.  If that isn’t an option, think about changing your program to a pool workout or continue to keep your program indoors. 

Stay Hydrated!:  You need to drink more fluids when it is hotter outside.  Drink two glasses of water two hours before your workout and consume 8 oz every 15 minutes during your workout.  Workouts that last more than an hour may require an energy drink to replace electrolytes.  Continue to drink after your workout to replace lost fluids.

If you take the appropriate steps and precautions, summertime workouts can be a great way to enjoy the weather!  If you have any questions about whether it is appropriate for you to exercise in warmer temperatures, please consult your physician.

- Ryan Schaul, PT, MPT

TheraCORE Physical Therapy

16622 W. 159th St., Ste. 503

Lockport, IL 60441

(815) 838-5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

(630) 908-7430

Five Seasons Family Sports Club

6901 S. Madison

Burr Ridge, IL 60527

 (630) 590-5409

www.theracorept.com