Fitness
Staying Cool and Strong: Fitness Expert Shares 9 Diet and Exercise Tips for Hot Summers
As the temperature rises and the sun beats down, it’s essential to adjust our diet and exercise routines to ensure our bodies stay cool, hydrated, and strong during hot summers. By incorporating seasonal foods and making smart choices in our physical activity, we can maintain optimal health and fitness even in the sweltering heat.
Diet and Exercise Tips for Hot Summers
We spoke to our expert Tarundeep Singh Rekhi, Fitness Expert to shed some light on the same. Here is what he shared with us.
1. Aligning Diet with the Season
One of the best ways to support our bodies during hot summers is to focus on seasonal fruits and vegetables. Not only are they fresher and more flavorful during their peak season, but they also provide essential nutrients that are best suited to help us beat the heat.
2. Hydrating Fruits and Vegetables
Hydration is crucial during hot weather, and consuming fruits and vegetables with high water content can help keep us hydrated. Watermelon, cucumbers, strawberries, and tomatoes are excellent choices that not only quench thirst but also provide essential vitamins and minerals. Incorporating these hydrating foods into salads, smoothies, or as standalone snacks can help replenish fluids lost through sweat.
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3. Refreshing Drink Options
In addition to eating hydrating foods, consider incorporating refreshing beverages into your diet. Coconut water, infused water with lemon and cucumber, and herbal teas are all excellent options to help cool the body and maintain hydration levels. Experiment with combinations like mint leaves, lime, and aloe vera for added flavour and health benefits.
4. Exercise Tips for Hot Weather
While staying active is important for overall health and fitness, it’s crucial to exercise safely during hot summers to avoid heat-related illnesses. Here are some tips to help you stay cool and strong while working out in the heat:
5. Stay Hydrated
Before, during, and after exercise, drink plenty of water to stay hydrated. Avoid sugary drinks and opt for water or electrolyte-rich beverages to replenish lost fluids.
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6. Choose the Right Time
Schedule your workouts for the cooler parts of the day, such as early morning or late evening, to avoid the peak heat hours. If exercising outdoors, seek shaded areas whenever possible.
7. Wear Breathable Clothing
Choose lightweight, moisture-wicking clothing that allows air to circulate and sweat to evaporate, helping to regulate body temperature.
8. Opt for Indoor Workouts
On exceptionally hot days, consider moving your workout indoors to air-conditioned spaces where you can control the temperature and humidity levels.
9. Listen to Your Body
Pay attention to signs of heat exhaustion or heat stroke, such as dizziness, nausea, or excessive sweating, and take breaks as needed. If you start to feel unwell, stop exercising immediately and seek shade and water.
By incorporating these diet and exercise tips into your routine, you can stay cool, hydrated, and strong during hot summers. Remember to listen to your body, stay hydrated, and adjust your workouts as needed to ensure a safe and enjoyable experience. Here’s to a healthy and active summer season!
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Les Mills, the New Zealand Olympian who opened an Auckland gym in 1968 that grew into an international group fitness brand, has died aged 91, his family confirmed.
Mills, a four-time Olympic athlete and former Auckland mayor, and his wife, Colleen, founded the first Les Mills gym on Victoria Street in central Auckland after a sporting career in which he represented New Zealand in shot put and discus.
More than five decades later, Les Mills workouts are used by clubs around the world.
The business, now run by later generations of the Mills family, became internationally known for choreographed group-exercise classes set to music.
Mills’s son, Phillip, joined the business full-time in 1980, and his partner, Jackie, helped develop the music-driven group-fitness model that became central to its global expansion.
Les Mills became an international fitness brand. (Supplied: Les Mills)
Phillip Mills said in a statement that his father had achieved a great deal in his life, but the common thread was that he always wanted to help others.
“Dad was immensely strong, driven, and always cared deeply for the less advantaged,” he said.
“He left a lasting impression on everyone he met, and his spirit lives on in gym workouts around the world, continuing to help people fall in love with fitness.“
Les Mills was born Leslie Roy Mills in Auckland in 1934.
He competed at four Olympic Games from 1960 to 1972 and won five Commonwealth Games medals, including discus gold at the 1966 British Empire and Commonwealth Games in Kingston, Jamaica.
Move into politics
He later moved into local politics and served as mayor of Auckland from 1990 to 1998.
Juliet Yates served on Auckland Council during his first term.
She told RNZ he brought others together.
“He was a very, very pleasant person to work with,” she said.
“He was really good at bringing people together and achieving things for the benefit of the city,”
she said.
“At the time, I think the achievements of the council he was mayor of were benefiting the whole of the city.”
He also remained active in sport as a coach, helping guide New Zealand discus thrower Beatrice Faumuina to the world title in 1997 and Commonwealth Games gold in 1998.
Les Mills was appointed a Member of the Order of the British Empire in 1973 for services to sport and a Companion of the New Zealand Order of Merit in 2002 for services to local government and sport.
Reuters
Chester County has an elaborate new outdoor gym, installed as part of a national campaign to encourage exercise and combat obesity.
The infrastructure is called a Fitness Court and it features seven stations that enable people to get a workout in seven minutes.
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The Fitness Court was funded by Independence Blue Cross as part of the National Fitness Campaign. The $100 million initiative will work in collaboration with schools and municipalities to build 5,000 outdoor gyms across the country by 2030.
“By investing in accessible, welcoming spaces like this, we’re helping remove barriers to healthier lifestyles and ensuring more residents across Chester County have opportunities to stay active and connected close to home,” Marian Moskowitz, vice chair of the Chester County Board of Commissioners, said in a statement.
Last year, approximately 37% of the people in the United States were obese, down slightly from a record-high of nearly 40% in 2022, a recent Gallup poll reports. The drop is due in part to the rise in GLP-1 weight-loss medications. More than 34% of adults and more than 15% of children in Pennsylvania are obese, according to statistics from the Obesity Action Network, a national nonprofit advocacy group.
Obesity is a chronic condition that increases the risk of high blood pressure, high cholesterol, type 2 diabetes, heart disease, stroke, cancer and other serious health issues.
The Fitness Court is located at Charlestown Township Park, which already had play structures, basketball courts, picnic pavilions and a one-mile paved trail. The new outdoor gym is designed for people 14 and older and adaptable to different fitness levels.
People can use the Fitness Court app for workout challenges and metrics to help people track their exercise goals and outcomes.
Horsham Township in Montgomery County also has a Fitness Court at Lukens Park at 540 Dresher Road.
Other municipalities, schools and organizations throughout Southeastern Pennsylvania that own accessible public space may apply for grants to help build Fitness Courts, according to IBX.
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