Summer and Exercise

Narasimha was recently asked to write a few articles for our local paper. He was running out of time, so I helped him with one of them (the one he did on his own was on Alzheimer's dementia). Here is the article that we wrote that was in the local paper - it's kinda long, but we enjoyed writing it, and maybe some of you would enjoy reading it. He told me they were published on Saturday, just a few days ago. What do you think of our article?

Summer and Exercise

Summer is here! And with the warm weather here, it is the perfect time to start an exercise program if you don't already have one established. Here are some guidelines for fun and safety when exercising in the summer, whether you're a seasoned pro or first-time exerciser:

Involve the whole family! Studies have shown that children who exercise on a regular basis are less likely to be overweight over the course of their whole lives, and often have better mental and physical health than their peers who do not exercise. It is safer for children to exercise with adult supervision, and exercising with your kids is a great way to spend extra time having fun with them.

Take advantage of the heat! There some fun things to do in the summer that we as Iowans don't have the luxury of enjoying during other seasons. Many of these things involve water. Take up swimming, boating, or other water-related activities. Put a sprinkler in the yard and run through it with the kids and pets. Just remember water safety - always supervise children when they are enjoying the water, never be alone in the water, and always have enough life jackets for everyone who is along, whether or not they consider themselves to be good swimmers. Remember: Alcohol/street drugs and water activities are a dangerous combination.

Out of the water! There are also many things to do on dry ground: get the bike out of the garage (remember the helmet), dust off those roller blades (remember the pads), join a gym and begin a weight-training regimen, go for a walk, play a round of golf (walking the course is better than driving a cart), play a game of softball, shoot some hoops in the driveway or at a park, hike on a trail, join a yoga or Pilates class, or go to the playground and play with the kids. Even things like yard work get you up and moving - plant and maintain a garden or mow with a push mower.

Safety first! It is always important to be responsible and follow rules of safety when exercising. Always follow water safety (see section above for specifics). Always supervise children. Always be aware of the potential of heat-related illness (see section below for specifics). Always use proper protection equipment for your activity or sport (padding, guards, helmets, safety goggles, etc.). Also remember to apply sunscreen and bug spray, when appropriate. Beware that mosquitoes and ticks can potentially carry diseases like West Nile Disease and Lyme’s Disease, among others - wear proper repellants and check for ticks.

Be aware of heat-related illness! It is important to remember that our bodies are not meant to operate at their best under the most extreme conditions, and Iowa heat can be very extreme during the summer months. Don't over-exert yourself in the heat of the day. Drink plenty of fluids - not just water, but also drinks such as Gatorade that help replenish lost electrolytes. If you start to feel fatigued, weak, faint, have nausea and or vomiting, headache, muscle aches, dizziness, and irritability, or symptoms that resemble a flu-like illness you might be suffering from what is called Heat Exhaustion. Heat Exhaustion can be treated with rest, getting out of the hot environment, and correction of dehydration and electrolyte abnormalities. Cool the body gently with ice packs applied to the neck, groin, and underarms. For mild cases, oral rehydration with electrolytes like Gatorade usually is adequate. For more severe cases (feeling very dizzy and feeling like passing out when standing up) IV fluids may be needed.

If this progresses to a state where a person's body temperature is above 104 F and there are subtle symptoms of impaired judgment, bizarre behavior, hallucinations, altered mental status, confusion, disorientation, and possibly coma (sweating may or may not be present), this could represent a medical emergency called Heat Stroke. If these symptoms set in, seek emergency medical care immediately. Remember, children, the elderly, and animals can be more sensitive to the heat, but can't always tell you how they feel. Always have plenty of fluids available when you are caring for others, and watch carefully for signs of heat-related illnesses in those you spend time with.

Avoid exercise-related injury! Some exercises seem to cause more injury than others. Remember, there's a difference between general aches and soreness from beginning a program, and an actual injury. When you begin a program, it is completely normal to have sore muscles for a few days to a few weeks. Proper stretching of muscles, adequate hydration, and even the application of a hot/cold pack can help alleviate this soreness until your body adjusts. Sticking with your program is also important to make the soreness go away - if you start up and stop and then start up again, you will often feel sore every time you start your program. An actual injury is different than just being sore. If you walk or run, especially on uneven surfaces, be careful not to hurt your ankles/knees by "rolling" an ankle or twisting a knee. If you have just taken up a high-impact activity (running, basketball, etc) avoid injury to joints (with proper strength training and support) and shin splints (pain, minor or severe, in the lower half of your leg). If you have too much joint pain, or develop shin splints, try an activity with lower or no impact, like swimming, biking, yoga, or water aerobics. Always use the proper equipment when participating in any activity to reduce your chances of injury (guards, pads, goggles, etc.) For any swelling of a joint or a bone after a contact injury or fall, or an injury that causes intense pain, seek medical care soon as this could represent an injury that needs to be treated sooner rather than later. If you have an injury that will not get better in a few days to a couple of weeks with rest, ice/heat and the use of over-the-counter pain relief, make an appointment to see your doctor.

Talk to your doctor! If you have not exercised for a while and have medical problems such as diabetes, high blood pressure, heart disease, emphysema or bronchitis, history of seizures, talk to your doctor before you start an exercise program. With exercise, if you ever have chest pain, heart palpitations, lightheadedness, excessive shortness of breath, stop exercising and talk to your doctor as soon as possible.

Move! As with exercise in any season, some is always better than none. Get off the couch - go for a walk in the evening with a friend, go to the pool and walk laps around the shallow end (the resistance of the water will make you work harder than walking on dry ground, and you'll keep cool), or contact a professional to find a program catered specifically for you and your needs.

Be consistent and have fun! In order to see physical improvement, you have to start a program and stick with it. Try to find something or a few things you enjoy and schedule time to do them 4-5 days a week. And make sure it's something you enjoy - you'll be much more likely to stick with your program and see results if your program consists of things you really enjoy doing. Once you have a program that you can follow, gradually increase your workout. If you walked 10 minutes a night every night last week, go for 15 minutes every night this week. As you feel more and more comfortable with your routine, try to add or increase your "aerobic" exercise - this is the exercise that makes your heart beat a lot fast than it does when you're resting, and is the kind of exercise that has the best health benefits.

Enjoy your summer!