Active-Steps-Working-Out-in-the-Heat

Active Steps: Working Out in the Heat

Summer is finally here and is a great time to be outside! However, with summer comes higher temperatures and humidity which can be dangerous if you are not careful. If you are someone who likes to exercise outside, follow these six tips to stay safe and healthy. (Important note: You should consult your physician or other health care professional before starting or altering any fitness program to determine if it is right for your needs.)

Watch the humidity. New Orleans not only gets hot, but humid as well. Make sure to check the heat-index in addition to the actual temperature. When the humidity levels go over 65% it can prevent sweat evaporation, which is the body's way of keeping it cool. If there is high humidity or heat, consider slowing down your pace whether you are running, walking or doing any other type of physical activity.

Timing is important. Avoid working out in the hottest part of the day (between 10am and 4pm). Mornings tend to be the cooler, but if mornings are too busy, aim to work out after the sun has gone down.

Sun protection is essential. You can get sunburnt even when it is cloudy. Consider wearing a hat to keep the sun off your face and head, and use sunscreen that is SPF 30 or higher and is sweat-proof. If possible, work out in shaded areas or run along trails that keep you out of direct sunlight. Shaded areas can be up to 10 degrees cooler than sunny areas!

Wear loose, lightweight, and light-colored clothing. Lighter color clothing will help reflect the sun, and most running clothing is designed to wick away sweat.

Listen to your body. Every day is different. You may feel great one day, but the next day have a difficult time. Summer is not the time to push yourself. If you ever feel nauseous or faint, stop working out immediately. Make sure to build in rest days into your workout schedule, and consider working out indoors. The New Orleans Recreation Development Commission (NORDC) offers a number of free indoor workout classes, like youth dance classes and adult line dancing at the Sanchez Multi-Purpose Center, or try one of the five free indoor fitness centers like at the Treme Recreation Community Center. (link: http://nordc.org/activities/fitness/ ).

Drink water. With the high humidity in New Orleans, your body will lose fluids quickly. Try to drink water before, every 15 minutes during, and after exercise – even if you are not thirsty. If you are going to be running or exercising for more than 60 minutes, make sure to bring nutrition with you such as energy chews or salt tablets. Check out this newsletter's Nutrition Bites article on hydration for more information.

By Mandy Hyde, Tulane PRC Graduate Student Assistant
Photo courtesy of CDC Public Health Image Library

(Active Steps is a recurring feature that appears regularly in the Tulane PRC’s e-newsletters and covers fitness and physical activity tips. If you have any suggestions for Active Steps topics, please contact Naomi Englar at nking2@tulane.edu or 504-988-7410.)

Topics:   physical activity , sidewalks , walking , running , biking , health communication

Other Related Posts

Tulane-PRC-surveys-people-using-and-crossing-Lafitte-Greenway-linear-park

Tulane PRC surveys people using and crossing Lafitte Greenway linear park

Education & Engagement Physical Activity Research

Published: June 30, 2018

As New Orleans moves toward 'complete streets', organizations are taking a closer look at non-motorized transportation. More bicycle lanes and walking paths are being installed throughout the city so it is important that pedestrians, cyclists and motorists interact with each other safely. Over the past year, a Tulane team of faculty, staff, and students, have been studying safety and use along the Lafitte Greenway, one of these multi-use paths. The Lafitte Greenway is a 2.6-mile…

Read More

Resilience-building-is-transferable-in-communities-after-a-disaster

Resilience-building is transferable in communities after a disaster

Education & Engagement

Published: June 30, 2018

Many recent high profile natural disasters have increased the urgency of need for successful examples of how to address behavioral health concerns in recovering communities. That's exactly what a diverse team of community health researchers recently examined in Case Study of Resilient Baton Rouge: Applying Depression Collaborative Care and Community Planning to Disaster Recovery. The article, e-published in the June issue of International Journal of Environmental and Public Health illustrates how in the context of…

Read More

Message-from-the-Director

Message from the Director

Core Research Education & Engagement

Published: June 30, 2018

By September 30th of this year, we will begin the final year of funding for the Tulane Prevention Research Center (PRC) in this 5-year cycle. It is difficult to believe that so much time has gone by so fast. It seems like just yesterday that all of the PRC faculty and staff were frantically involved in the preparation of the grant proposal for funding for the current cycle. We have done so much and made…

Read More

Community-Partner-Updates

Community Partner Updates

Education & Engagement

Published: June 30, 2018

See what our Community Advisory Board (CAB) members and partners have been up to recently! Click on the photo for a gallery of pictures, and read below for related updates. To find out more about our partners, click here to visit our Community Partners page. Brinton Family Health and Healing Center Photo 1-6 Tulane School of Medicine's Brinton Family Health and Healing Center has been staying busy with their regular wellness programming, including Krewe de…

Read More

Legislative-Updates

Legislative Updates

Education & Engagement

Published: June 30, 2018

Tulane PRC goes to DC Jeanette Gustat, Tulane PRC faculty and Royliene Johnson, Community Service Director at Caffin Avenue Seventh-day Adventist Church and Tulane PRC partner, took a trip to D.C. and met up with representatives from Dartmouth University and University of North Carolina's Prevention Research Centers to educate policymakers and national stakeholder groups on the value of the PRC network."We [PRCs] serve as the link between research and communities, clinics and communities. It is…

Read More

Staff-Spotlight

Staff Spotlight

Education & Engagement

Published: June 30, 2018

Keelia O'Malley, MPH, is the assistant director at the Tulane Prevention Research Center (PRC). Her responsibilities include supervision of PRC staff, coordination of programs and relationships with community advisory board members and partner organizations, and assisting the director in identifying and implementing PRC activities within all of the key elements of the center. Keelia is a graduate of Tulane University School of Public Health and Tropical Medicine where she received her Master in Public Health…

Read More

Active-Steps-5-Exercises-to-Keep-You-Active-While-Beating-the-Summer-Heat

Active Steps: 5 Exercises to Keep You Active While Beating the Summer Heat

Education & Engagement

Published: June 30, 2018

Summer means warm, humid temperatures that make being outside for more than a few minutes sometimes unbearable. Staying active is important year-round, so regardless of the summer heat, finding ways to keep moving and stay active is key. If it's too hot outdoors to get moving, try doing these 5 exercises indoors. These exercises can be performed outside as well. Regardless of being indoors or outdoors, remember to stay hydrated and always listen to your…

Read More

Nutrition-Bites-Summer-Food-Safety

Nutrition Bites: Summer Food Safety

Education & Engagement

Published: June 30, 2018

Summertime is a season full of outdoor fun and picnics! Barbecues are a popular way to celebrate the season. Even though eating outside is a nice way to take advantage of warmer weather, it is also when bacteria thrive and are more likely to contaminate food. The most common ways that food becomes infected with bacteria at picnics is by leaving food out uncovered, not cooking food to the proper temperatures, and cross-contamination of raw…

Read More

NOLA-LEADs-finds-positive-results-from-citizen-training-program-

NOLA LEADs finds positive results from citizen-training program

Education & Engagement Special Interest Projects (SIPs)

Published: April 10, 2018

Anyone can be a health leader and improve their community, if given the right tools and skills. That’s what the Tulane Prevention Research Center's two-year NOLA LEADs (Leadership Education & Action on health Disparities) citizen-training project has found since completing its work. Keeping with the project's goal of helping all who are concerned about improving the lives of their neighbors and the conditions of their communities, the team has put together a one-page summary to…

Read More

Closing-the-policymaking-gap-Tackling-barriers-to-improving-public-health-in-Louisiana

Closing the policymaking gap: Tackling barriers to improving public health in Louisiana

Education & Engagement

Published: April 08, 2018

When attempting to address Louisiana's consistently low rankings in national health reports, public health professionals can have a positive influence on the policy-making process through research and education, according to recently published work from the Tulane public health researchers. From 2013 to 2014, a team of faculty and staff at the Tulane Nutrition Program and Tulane Prevention Research Center explored strategies for improving public health in Louisiana by conducting policy research and educating lawmakers. The…

Read More

canary