Staying Cool in the Summer Heat
Best Practices when Exercising Outdoors
We wait most of the year for it, and it finally happens: the hot, summer weather ARRIVES! Exercising outdoors in the summer months is what we love so much about our Fitmama Strong outdoor programs. It's wonderful to be able to offer a fully functional outdoor fitness program for mamas and babies since we know that everyone enjoys the sunshine and the great outdoors! But, exercising outside also has its challenges, especially when it is hot and humid. So, in celebration of warmer temperatures, here are some great tips to help you keep your cool.
Stay hydrated: Remember to drink at least 1 big glass of water before leaving for your class (or any outdoor workout!) and don’t forget to bring some water to sip during your workout as well. It's best to avoid sports drinks and other sugary liquids, as those options are better reserved for longer (>60 mins) and more intense workout sessions.
Wear light, breathable clothing: Avoid wearing very dark colours as they attract the sun’s rays. Choose fabrics that have ventilation or moisture wicking technology that draws sweat away from your body. Embrace your shorts! Long pants, leggings or lots of layers increase your chances of over heating.
Wear a hat and seek shade: Shade is our friend, so wherever possible lookout for cooler spots to tuck into, giving you and your entourage (baby) the opportunity to get out of the direct sun. A hat is great to keep your head cooler when in the direct sunshine.
Go slow: This is especially important if you are not used to exercising outdoors. It takes your body about 2 weeks to acclimatize to the warmer temperatures. A sign that your body is adjusting well to the temperature increase is sweating sooner (remember, sweat is your body's natural way to cool itself). Pacing yourself during your workout also ensures that you stay safe and comfortable.
Choose the right time: Early morning and late evening can be great times to head outdoors especially on hot, humid days.
When we host our summer time Stroller Strong classes, we have the added challenge of keeping babies cool. This is why we offer our classes earlier in the day, before the peak of the heat arrives. We also search out shady area in our city parks so that we’re not in the direct sunshine, especially on the sunnier days - it’s generally a number of degrees cooler under a cover of trees! On these days, we might move around the park less, so that you can have your baby on the ground with you for part of the class where it’s a bit cooler, instead of in the stroller
Finally, we tailor our workouts to take the heat and humidity into consideration, which means that you’ll see more frequent breaks for water on days where it’s warmer and the workout will focus on lower impact, strength exercises over higher intensity cardio exercises.
WHEN YOU NEED TO COOL OFF QUICKLY TRY THESE TIPS:
Pouring cooler water over your forearms can help to reduce your body temperature
Place a cold pack/ or cold water bottle on the back of your neck
Bring a water bottle to spritz your face or use a fan to help cool you down
WARNING SIGNS & SYMPTOMS WHEN EXERCISING IN THE HEAT:
Warning signs to pay attention to when exercising outside include feeling dizzy, faint or nauseated. If you experience any of these symptoms, stop your workout immediately, seek shade or cooler temperatures and drink water. Heat exhaustion and/or heatstroke can come on quickly.
Cramps in legs, stomach and arms should not be ignored and should be addressed to prevent further distress. The number one priority for addressing heat exhaustion is to cool the body's core temperature.
The suggestions listed above are a great starting point. Seek medical attention if the symptoms persist. Exercising in groups/pairs in hotter climates is also a good safety protocol to follow. We suggest you avoid exercising on your own in extreme temperatures.
Exercising outside is a great way to change up your routine and keep things fresh, but you should always be cautious, be aware of your surroundings and modify or adapt to your environment when necessary.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
Grab our Prenatal Fitness & Yoga Guide for lots of info about pregnancy and exercise, including a prenatal fitness workout, prenatal yoga session and an evening wind-down stretch. We also offer our prenatal population on-demand workouts, that include fitness and yoga, specifically for the prenatal population.
If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at our postnatal Express Strong, Express Elevate and Express Flow classes. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving along with us:)
Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!