Login / Register

Go outside and play!

Warm weather exercises for your family

It happens every summer: the temperatures outside climb into the 90s or above and families opt to stay in the cool comfort of indoors and forgo the joys of outside summer play. But with a few preventive steps to prevent injury, you can still enjoy playing outside during the heat of summer. 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.

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.