Go outside and play!

             Warm weather exercises for your family

It’s been a scorching hot summer across most of the country. As a result, many families opted to stay in the cool comfort of indoors and forgo the joys of outside summer play. Though the weather is starting to finally cool off, temperatures remain above average – providing lots of opportunities to make up for those lost summer play days.

According to the Centers for Disease Control (CDC), your child needs 60 minutes a day of physical activity to stay healthy. And since you need at least 20 – 30 minutes a day of exercise, step outside and enjoy the sunshine while instilling fun fitness habits for you and your family.

What to do

Break out of the same old, same old. Here are a few suggestions for outdoor play dates.

ACTIVITIES

Sand volleyball

Waterskiing

Swimming

Diving contests

Rock climbing

Kayaking or canoeing

Frisbee golf

Rollerblading

Rowing

Dodge ball

Hacky sack

Flag football

Bike riding

Hiking

Golfing

Dancing

Tennis

Walking in the park

Softball

Basketball

Soccer

How to stay safe

Workouts during hot weather months pose a few challenges. To keep them from becoming roadblocks, prepare for these dangers to help keep your family smiling, not sick.

  • Dehydration. Drink plenty of water before, during and after activities. If your exercise lasts longer than 60 minutes, consider adding a sports drink to replace the lost electrolytes. By the time you feel thirsty, you’re already dehydrated.
  • Sunburn. Wear appropriate clothing and sunscreen. Find a sunscreen that blocks both UVA and UVB rays with a minimum of SPF 15.
  • Heat-related illnesses: Keep your body temperature from rising too high by staying hydrated and taking basic precautions. Be on the lookout for warning signs of these heat-related conditions:
    • Heat cramps. Muscle cramps in your calves, quadriceps and abdominals.
    • Heat exhaustion. High body temperature that causes nausea, vomiting, headaches, fainting, weakness and cold, clammy skin.
    • Heatstrokes. High body temperature, but your body has stopped sweating to cool down. Symptoms include hot, red, flushed and dry skin (but no perspiration), rapid pulse, difficulty breathing, hallucinations, strange behavior, confusion and disorientation.

    If you experience these symptoms, cool yourself down and hydrate immediately. Seek immediate medical attention if your condition does not improve or if you have signs of a heatstroke.


    GuideStone Financial Resources of the Southern Baptist Convention welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.

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