Edit Thomas begins the day with a morning walk as the sun rises. But recently, an 80-year-old Boca resident is rethinking her routine at a temperature where she is forced to stop and rest every few blocks.
“It’s insanely hot,” she said.
“The big story is heat,” reiterated that South Florida is hotter and humider than usual this summer, with local meteorologists showing “feeling” temperatures above 100 degrees Celsius. increase.
In states with gorgeous beaches and parks, Florida citizens like to enjoy running, walking, biking and sports outdoors. In addition, outdoor exercise has health benefits. Sunlight naturally increases serotonin, a hormone that affects propensity, which helps prevent depression and anxiety. “This is a natural moody lifter,” says John Stout, a fitness and lifestyle coach in Broward County.
Even simple exercise, such as walking slowly, produces endorphins, another soothing hormone that boosts mood.
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However, the problem is that heat exhaustion can occur rapidly and progress rapidly to heat stroke. This is a life-threatening condition that occurs when core body temperature reaches 104 degrees Celsius. At soccer fields and boot camps, those exercising outside this summer should be aware of the risk of getting cold.
An additional danger in South Florida is its high humidity levels. High humidity makes it harder for sweat to evaporate, makes it harder for the body to get cold, and makes it more susceptible to heat stroke and heat stroke.
“Humidity actually reduces sweat, but it feels more because sweat can’t evaporate from the skin,” said a West Boca Medical Center emergency doctor who treated patients with heat-related illnesses. Said Dr. Corey Harlow. .. “It’s dangerous because you haven’t cooled your body effectively.”
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Local doctors say no one should exercise during the summer heat of South Florida from 10 am to 5 pm
“If you want to exercise after 10am, don’t exercise outdoors,” Stout said. “Especially if you’re over 50. Some young people, especially athletes, can cope with the heat, but for older people, safety is paramount.”
Studies show that older people are less able to adapt to rapid temperature changes faster than younger people, and are most vulnerable when the heat rises.
Dr. O’Neill Pike, Chief Medical Officer of Jackson North, is far more likely to do indoor exercises such as using treadmills and exercise bikes, taking group fitness classes, and even attending when the sun is strong during the day. I said it was good. Until swimming.
Pyke recommends switching to the summer, using it as an opportunity to explore something new. “If you’re in the hot sun, there’s no way your body isn’t affected, but the heat shouldn’t stop you from exercising at home.”
Free apps such as Nike Training Club, MyFitnessPal, and Daily Yoga provide customized training routines that you can do at home. Others use household items such as textbooks and soup cans as exercise equipment.
As a marathon runner, Michael Zuldos, a professor at Florida Atlantic University in Boca Raton and director of exercise science and health promotion, said he slowed down by changing his exercise time to 4:30 am during the summer. Told. “I don’t care about the pace of summer. I noticed that my heart rate at 80 degrees heat and 90% humidity is higher than in January, when the humidity is 60 degrees and the humidity is low. The heat is definitely you. Affects the performance of. “
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Hydration is important when exercising outdoors. Stout says you need to start drinking water before exercising, such as a couple of hours ago. He recommends water with lemon.
If you’re exercising at night, you can increase your body’s hydration levels by eating water-rich foods such as cucumbers and watermelons all day long.
While exercising, it is recommended that stouts swallow water or gatorade to quench their thirst. “Drink it. Do not close your mouth as it can confuse your stomach and cause cramps.”
Within 2 hours before starting outdoor exercise, you should initially rehydrate with about 2-3 cups or about 20 ounces of water. Then, every 10 to 20 minutes of activity, you need to rehydrate with 7 to 10 ounces of water. FAU.
“It’s very important to check your hydration before exercising outdoors,” he said. “You can’t catch up once you start. That’s a bad idea.”
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Stout, who holds group outdoor classes at Plantation’s Central Park, says he needs to pause the moment he feels dizzy.
The signs of experiencing heat exhaustion or heat stroke are:
- Nausea or vomiting
- High body temperature (more than 103 degrees Fahrenheit)
- Hot, red, dry or moist skin
- Fast and strong pulse
- Lightheadedness or fainting
Harlow of the West Boca Medical Center said the warning signs could be gradual.
“It can start with muscle spasms and weaknesses, which then reduce the efficiency of sweating and cause heat cramps. That is the beginning of the inclination to danger,” he said. “When your body becomes more overloaded, it becomes heat exhausted, you are lethargic and confused, and your overall functional capacity is reduced.”
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He said the next step would be more dangerous. “It progresses to heat stroke and damage to the organ system, where vomiting and serious confusion occur. Depending on the level of exercise and the surrounding body temperature, it changes rapidly from mild to severe within 20-30 minutes. There is a possibility.”
To prevent its progression, Harlow recommends staying with someone rather than exercising alone outside to let them know if there are any signs of warning.
No matter how often or hard you exercise the rest of the year outdoors, experts recommend that you pull back during the summer.
“It’s usually okay to run 4-5 miles, but in hot and humid conditions it’s better to reduce it to 2-3 miles,” says Harlow.
FAU’s Zourdos said another option was to exercise harder indoors several days a week and harder outdoors once a week. “It doesn’t have to be all or zero.”
If you go out and exercise, get overwhelmed by the heat, or rethink, don’t go, he said. “If you are exercising for your health, why endanger your health?”
Sun-Sentinel Health Reporter Cindi Godman can be contacted at cgoodman@sunsentinel.com
