woman stretching

Create an Exercise Routine That Keeps You Safe

The Florida heat is well-known for being extreme. For those of us that like to get outdoors, stretch our legs, and burn some calories, the Florida heat can be a challenge our motivation. Below, are some rules of the road for helping you create an exercise routine that will keep you safe and help you stay motivated.

1. Pick the right time of day

The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.

2. Dress appropriately

Wear loose, light-colored clothing. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.

3. Sunscreen is your ally

Sunscreen is a must. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. Read the article on sunscreen to learn more about the proper usage.

4. Stay hydrated

Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.

5. Stay charged

Replenish your electrolyte and salt intake while exercising.

6. Stay in the shade

If you can, choose shaded trails or pathways that keep you out of the sun.

7. Check the weather

Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

Most importantly, listen to your body! Stop immediately if you’re feeling dizzy, faint or nauseous.

Looking to exercise indoors? Check out the Mall Walkers Program at the West Oaks Mall, Monday-Friday between 9:00-10:00a.m.

This article originally appeared on Active.com.

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