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

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 body.

Push-Ups
a. Lay on the floor facing down on all fours.
b. Position your hands palm down and slightly wider than your shoulders.
c. Extend your legs back so that your weight is evenly distributed between your hands and toes.
d. Keep your body in a straight line without arching your back or sagging in the middle.
e. Position your feet together or slightly spread them out.
f. Tighten your core, inhale, and slowly bend your elbows to lower yourself to the floor without touching the floor.
g. Exhale as you push yourself back up to the starting position.
h. Repeat

Calf-Raises
a. Important tip: perform this exercise next to a chair or sturdy object to help with balance.
b. Standing straight up, lift your heels up shifting your weight onto the balls of your feet. (Keep legs straight with a slight bend in the knee)
c. Pause up top for a few seconds.
d. Slowly lower your heels back to the floor.
e. Repeat

Bicep Curls
a. Standing straight up, hold 1 dumbbell or can of food in each hand.
b. With your arms by your side, keep your elbows to your torso and let palms face forward.
c. Without moving the upper arms, curl the weight up toward your shoulder.
d. Slowly release your arms down back to the starting position
e. Repeat.

Jumping Jacks
a. Stand with your feet together and your arms by your side.
b. At the same time, jump your feet out to the side and raise your arms above your head.
c. Quickly return to starting position.
d. Repeat.

Crunches
a. Lie on your back with your knees bent and hands behind your head.
b. Keep your elbows out to the side.
c. Gently use your stomach to crunch up so that your head, neck and shoulders lift off the floor.
d. Slowly lower back down to the ground.
e. Repeat.

By Ciera Gray, Tulane Dietetic Intern
June 2018

Topics:   physical activity ,

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