{"id":1560,"date":"2025-05-28T05:42:23","date_gmt":"2025-05-28T12:42:23","guid":{"rendered":"http:\/\/www.seekyourlove.com\/?p=1560"},"modified":"2025-05-28T05:42:23","modified_gmt":"2025-05-28T12:42:23","slug":"how-to-exercise-safely-outdoors-this-summer","status":"publish","type":"post","link":"https:\/\/www.seekyourlove.com\/?p=1560","title":{"rendered":"How to exercise safely outdoors this summer"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/static.independent.co.uk\/2025\/05\/28\/13\/28130116-9023742c-70ef-4347-81de-4b857214fb87.jpg?width=1200&amp;auto=webp&amp;crop=3%3A2\" \/><\/p>\n<div id=\"main\">\n<div>\n<div class=\"hydrate-root sc-10wlkbs-0\" data-component=\"SupportNSCNative\" data-loading=\"lazy\" data-theme-name=\"base\">\n<aside class=\"sc-hez36s-0 cGmNxG\">\n<div class=\"sc-hez36s-1 iqSitv\">\n<h3 data-testid=\"support-nsc-title\" class=\"sc-hez36s-2 dlmCG\">Your support helps us to tell the story<\/h3>\n<div class=\"sc-hez36s-8 igdyzJ\">\n<div class=\"sc-hez36s-13 cPkZJS\">\n<div class=\"sc-aja53j-0 fGzMFb sc-hez36s-16 fJelbS\">\n<div class=\"sc-aja53j-6 fiXggt\">\n<div data-testid=\"dropdown-with-gradient-collapsed-content-container\" class=\"sc-aja53j-5 eSVQSf\">\n<div>\n<div data-testid=\"dropdown-with-gradient-collapsed-content\" class=\"sc-aja53j-4 cDGSNR\">\n<div>\n<div data-testid=\"support-nsc-collapsed-content-tablet\" class=\"sc-hez36s-7 kxbAkl\">\n<p class=\"sc-1uza6dc-0 kGYWZt\">From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it&#8217;s investigating the financials of Elon Musk&#8217;s pro-Trump PAC or producing our latest documentary, &#8216;The A Word&#8217;, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging.<\/p>\n<p class=\"sc-1uza6dc-0 kGYWZt\">At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story.<\/p>\n<p class=\"sc-1uza6dc-0 kGYWZt\">The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it.<\/p>\n<p><strong class=\"sc-1uza6dc-1 eXohla\">Your support makes all the difference.<\/strong><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><button class=\"sc-aja53j-1 hHATii sc-aja53j-7 jikgMc\"><span data-testid=\"dropdown-with-gradient-dropdown-tablet\" class=\"sc-aja53j-3 gFogGN\"><span data-action-type=\"Read more\" class=\"sc-aja53j-2 frlkrE\">Read more<\/span><svg class=\"sc-eaj12q-0 gggykT sc-culv3z-0 jLhHRc sc-a5wy94-0 lbKISR\"><use href=\"#ee6613da15642019\"\/><\/svg><\/span><\/button><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<p>Exercising beneath the bright, clear blue skies brings a host of benefits \u2013 fresh air, time in nature, and a healthy dose of vitamin D. However, before diving into an outdoor workout this summer, it\u2019s important to consider a few key safety precautions.<\/p>\n<p>While sunshine can lift our spirits, exercising in the heat can also pose risks such as dehydration and heat exhaustion, particularly for those new to outdoor workouts or in older age groups.<\/p>\n<p>To help you stay safe while staying active, we spoke with fitness experts who shared their top tips for exercising safely outdoors this summer.<\/p>\n<p><iframe src=\"https:\/\/www.instagram.com\/p\/Cuyz4-QNtnT\/embed\/captioned\" frameborder=\"0\" scrolling=\"no\" allowtransparency=\"true\" class=\"sc-1qbn810-1 fUzPfh\"><\/iframe><\/p>\n<p><strong>Acclimatise<\/strong><\/p>\n<p>\u201cA lot of people jump straight into workouts in the summer without acclimatising \u2013 this is a mistake,\u201d says Michael Betts, personal trainer and director of TRAINFITNESS. \u201cOur bodies generally need one to two weeks to adapt to exercising in the heat.<\/p>\n<p>\u201cOlder adults need extra time for acclimatisation because ageing affects your body\u2019s ability to regulate temperature. Your sweat response becomes less efficient, and your cardiovascular system may not adapt as quickly to heat stress.<\/p>\n<p>\u201cStart with shorter sessions that are less intense and gradually build up your tolerance.\u201d<\/p>\n<p><strong>Apply sunscreen<\/strong><\/p>\n<p><iframe src=\"https:\/\/www.instagram.com\/p\/DKJdosZuOtq\/embed\/captioned\" frameborder=\"0\" scrolling=\"no\" allowtransparency=\"true\" class=\"sc-1qbn810-1 fUzPfh\"><\/iframe><\/p>\n<p>\u201cSunscreen with SPF30 or higher should be applied 30 minutes before going outside,\u201d advises Betts. \u201cReapply every two hours or more frequently if you\u2019re sweating heavily.<\/p>\n<p>\u201cDon\u2019t forget often-missed areas like the tops of your ears, feet and the back of your neck.\u201d<\/p>\n<p><strong>Work out in the morning<\/strong><\/p>\n<p>\u201cEarly morning between 6am and 8am offers the coolest temperatures and lowest UV exposure,\u201d says Betts. \u201cYour core body temperature is naturally lower when you wake up, giving you an advantage for temperature regulation.\u201d<\/p>\n<p>He also recommends avoid exercising between 10am and 4pm if possible, as this is when temperatures peak and the UV rays are at their strongest.<\/p>\n<p>\u201cThis window is particularly dangerous for older adults whose bodies take longer to recover from heat stress,\u201d explains Betts. \u201cIf you must exercise during these hours, seek shade and reduce intensity significantly.\u201d<\/p>\n<p><strong>Stay hydrated<\/strong><\/p>\n<p>\u201cExercising in the heat causes your body to sweat, which is a way of regulating your body temperature, helping your body to cool down, but without enough water your body could overheat or even experience heat stroke,\u201d warns Sarah Campus, personal trainer and founder of LDN MUMS FITNESS. \u201cStaying hydrated supports mental sharpness, and supports body and muscular function, allowing for increased flexibility and mobility.<\/p>\n<p>\u201cAlso, hydration is important for your heart as without enough water you could feel faint or dizzy.\u201d<\/p>\n<p><strong>Be aware of signs of heat exhaustion and dehydration<\/strong><\/p>\n<p>\u201cDry mouth, dry lips, headache, dizziness, dark yellow urine, muscle cramps and a fast heartbeat are all warning signs to look out for,\u201d says Campus.<\/p>\n<p><strong>Wear cool clothing<\/strong><\/p>\n<p>\u201cYour skin\u2019s ability to regulate temperature decreases with age, making proper clothing choices even more critical,\u201d explains Betts. \u201cCotton holds sweat against your skin instead of wicking it away, which prevents your body from cooling effectively.<\/p>\n<p>\u201cInstead, opt for loose-fitting light coloured clothes which will reflect the heat and allow air to circulate around your body. Synthetic materials like polyester blends or merino wool work well for moisture management. These fabrics dry quickly and help sweat evaporate, which cools your skin. Some modern fabrics even have built-in UV protection.\u201d<\/p>\n<p><strong>Wear a hat<\/strong><\/p>\n<p>\u201cHats with wide brims will protect your face, ears and neck from the sun while giving a bit of shade, helping keep your head cool,\u201d says Betts. \u201cHats with mesh panels or ventilation holes will help prevent heat building up.<\/p>\n<p>\u201cA hat with a neck flap offers additional protection for this vulnerable area.\u201d<\/p>\n<p><strong>Exercise in the shade<\/strong><\/p>\n<p>\u201cExercising in shaded areas or with frequent rest periods are smart choices,\u201d says Betts. \u201cCircuit training where you move between shaded stations works well.<\/p>\n<p>\u201cBody weight exercises under trees or covered pavilions let you strength train without direct sun exposure.\u201d<\/p>\n<p><strong>Try some low to moderate intensity activities<\/strong><\/p>\n<p>\u201cLow to moderate intensity activities work better than high-intensity training in hot weather,\u201d recommends Betts. \u201cWalking, gentle cycling, tai chi, and yoga generate less internal heat than running or intense interval training.<\/p>\n<p>\u201cThese activities allow your body to maintain its cooling mechanisms more effectively.\u201d<\/p>\n<p><strong>Remember to do a cool down<\/strong><\/p>\n<p>\u201cMove into a cool shaded area to cool down and stretch,\u201d advises Campus. \u201cDo some light walking and deep breathing as this helps bring your heart rate down gradually. You can also apply a cold compress to your wrists and back of the neck to cool you down quicker.\u201d<\/p>\n<\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your support helps us to tell the story From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it&#8217;s investigating the financials of Elon Musk&#8217;s pro-Trump PAC or producing our latest documentary, &#8216;The A Word&#8217;, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging. At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story. The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it. Your support makes all the difference. Read more Exercising beneath the bright, clear blue skies brings a host of benefits \u2013 fresh air, time in nature, and a healthy dose of vitamin D. However, before diving into an outdoor workout this summer, it\u2019s important to consider a few key safety precautions. While sunshine can lift our spirits, exercising in the heat can also pose risks such as dehydration and heat exhaustion, particularly for those new to outdoor workouts or in older age groups. To help you stay safe while staying active, we spoke with fitness experts who shared their top tips for exercising safely outdoors this summer. Acclimatise \u201cA lot of people jump straight into workouts in the summer without acclimatising \u2013 this is a mistake,\u201d says Michael Betts, personal trainer and director of TRAINFITNESS. \u201cOur bodies generally need one to two weeks to adapt to exercising in the heat. \u201cOlder adults need extra time for acclimatisation because ageing affects your body\u2019s ability to regulate temperature. Your sweat response becomes less efficient, and your cardiovasc&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1561,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts\/1560"}],"collection":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1560"}],"version-history":[{"count":0,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts\/1560\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/media\/1561"}],"wp:attachment":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}