Beat the heat while keeping your body active

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With intense summer heat, humidity and pollution making outdoor activities difficult, staying physically active can be challenging. However, there is no need to stop exercising altogether.

A few adjustments to your routine can help you stay fit while avoiding unnecessary health risks.

Essential tips for exercising in hot weather

Time it right: Avoid exercising under the midday sun, particularly between 11:00am and 4:00pm when temperatures are usually at their highest. Early morning or late evening is a better time to exercise when the air is cooler.

Stay hydrated: Drink water regularly throughout the day rather than waiting until you feel thirsty. Carry a water bottle when going for a walk or run.

Choose suitable clothing: Wear loose and lightweight clothes. Light-coloured clothing can help reflect sunlight, while cotton or other breathable fabrics can help sweat evaporate more easily.

Listen to your body: Pay attention to warning signs such as dizziness, nausea or suddenly stopping sweating. If these occur, stop exercising immediately and move to a cool or shaded place.

Acclimatise gradually: The body needs time to adjust to high temperatures. Start with shorter exercise sessions and gradually increase their duration over several weeks.

Exercise in a cool place: Outdoor exercise is not the only option. Bodyweight exercises can be done indoors using a fan or air conditioning.

Use sunscreen: Sunburn can make it more difficult for the body to regulate its temperature. Apply suitable sunscreen before going outdoors to protect your skin from UV rays.

Keeping the whole family fit on a budget

Maintaining an active lifestyle for a family of four does not necessarily require expensive gym memberships or equipment. Simple activities can help families stay fit while keeping costs low.

Gym equipment is not essential for staying active. Families can play games in a local park or courtyard during the evening. Activities such as badminton or tag can provide exercise without additional costs.

Free exercise videos are also available online. Families can perform bodyweight exercises such as squats, lunges and push-ups together at home, helping them avoid the midday heat.

Instead of buying bottled water every day, each family member can use a durable, reusable bottle filled at home with boiled water. This can help reduce monthly expenses.

Awareness of heat safety is also important. Families should discuss the risks of overheating and ensure that children know how to recognise its warning signs. Staying safe should take priority over achieving fitness goals.

Consistency is more important than intensity. A 20-minute family walk every day can be more sustainable than an exhausting workout. Keeping exercise simple and enjoyable can make it easier to maintain the routine.