*Summertime and the livin's easy*

Summer is almost here! But be careful doing vigorous activities in the HOT HOT heat!

Here are few tips to keep you healthy in the hot summer weather:

1.        Drink lots of water. Heat and humidity encourages dehydration. It is important to drink water before, during, and after exercising to hydrate your body. The body has a harder time absorbing sports drinks, so you should drink them after exercising to replenish your electrolytes.

2.       Protect yourself against the harmful rays of the sun. Use a sunscreen with a minimum SPF of 15. Also, use an insect repellent to avoid bug bites and wear sunglasses to protect your eyes.

3.      Choose clothes that fit loosely and are light in color. Mesh-like fabrics and cottons are preferable since they allow the skin to dry faster.

4.        Choose the cooler times of the day to exercise. Early morning or evening is best.

5.      Exercise indoors or find shaded areas to reduce direct sun exposure.

6.      When starting your summer routine, start the first week by exercising at half your usual intensity and time. Raise the intensity and time gradually during the first week.

7.        Always warm up and cool down for at least 10 minutes for every exercise session. No excuses!

8.      Know the symptoms of heat stroke. These include lightheadedness, clammy skin, dizziness, nausea, fainting headache, confusion, and hot skin.

9.      Avoid alcoholic beverages since they advance dehydration.

10.   Have fun!!!

The Centers for Disease Control and Prevention does a great job of informing the public about excessive sun exposure and how to protect your skin from the dangerous rays. They also discuss signs and symptoms of burning and how to treat it properly.

Are you BURNT? Here’s how you can tell:

Unlike a thermal burn, sunburn is not immediately apparent. Symptoms usually start about 4 hours after sun exposure, worsen in 24-36 hours, and resolve in 3-5 days.

Symptoms may include:

• Red, warm, and tender skin
• Swollen skin
• Blistering
• Headache
• Fever
• Nausea
• Fatigue

The pain from sunburn is worse 6-48 hours after sun exposure. Skin peeling usually begins 3-8 days after exposure.

OUCH! But what do you do now?

There is no quick cure for minor sunburn:

• Symptoms can be treated with aspirin, acetaminophen, or ibuprofen to relieve pain and headache and reduce fever.
• Drinking plenty of water helps to replace fluid losses.
• Cool baths or the gentle application of cool wet cloths on the burned area may also provide some comfort.
• Workers with sunburns should avoid further exposure until the burn has resolved.
• Additional symptomatic relief may be achieved through the application of a topical moisturizing cream, aloe, or 1% hydrocortisone cream.
• A low-dose (0.5%-1%) hydrocortisone cream, which is sold over the counter, may be helpful in reducing the burning sensation and swelling and speeding up healing.

If blistering occurs:

• Lightly bandage or cover the area with gauze to prevent infection.
• The blisters should not be broken, as this will slow the healing process and increase the risk of infection.
• When the blisters break and the skin peels, dried fragments may be removed and an antiseptic ointment or hydrocortisone cream may be applied.
• Seek medical attention if any of the following occur:
• Severe sunburns covering more than 15% of the body
• Dehydration
• High fever (>101°F)
• Extreme pain that persists for longer than 48 hours

*IMPORTANT!! Skin cancer is incredibly dangerous. If you have any unusual freckles, sun spots, or strange blots on your skin SEEK MEDICAL ATTENTION.

For more information go to: http://www.ehow.com/how_2333118_exercise-hot-summer-weather.html OR http://www.cdc.gov/niosh/topics/uvradiation/

How Much Exercise Do You Need?

How Much Physical Activity Do You Need?
First lets take a look at this clip:

(This has no point it’s just hilarious)

No matter what your age, you should be getting the recommended amount of exercise for each age group.  The Centers for Disease Control and Prevention have formulated a list to help you have a better understanding about the appropriate exercise that YOU should be getting.

Let’s break it down…

Children (6 to 17 years of age)  

  Children and adolescents should do 60 minutes (1 hour) or more of physical activity each day.

1. Aerobic Activity

Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.

2. Muscle Strengthening

Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child's 60 or more minutes.

3. Bone Strengthening

Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of your child's 60 or more minutes.

Adults (18 to 64 years of age)

For Important Health Benefits

Adults need at least:

	2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

For Even Greater Health Benefits

Adults should increase their activity to:

	5 hours (300 minutes) each week of moderate-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	2 hours and 30 minutes (150 minutes) each week of vigrous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

Older Adults (65 years of age and older)

For Important Health Benefits

Older adults need at least:

	2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

For Even Greater Health Benefits

Older adults should increase their activity to:

	5 hours (300 minutes) each week of moderate-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	2 hours and 30 minutes (150 minutes) each week of vigrous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

Getting the appropriate amount of exercise is crucial to live a happy and healthy life. 

*Don’t forget all the simple things you can do that I posted on my previous blog WITHOUT going to the gym. Here is another video that is very helpful:

Find out more information at:

http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html