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Walk Through the Summer Heat With These Tips

By Rachel Carver

The summer months give us great opportunities to increase our activity by spending more time outside. Summer walks are a great time to enjoy fresh air and nature.

However, summer weather also means warmer temperatures, which can make it harder to stick to your walking regimen. Here are some ways to keep walking even as the temperature rises.

Invest in the Right Gear

Cotton T-shirts and spandex leggings are great for cooler weather. But these clothing items will leave you quickly feeling hot in the summer because they trap heat and sweat.

Find some light-colored shirts and shorts designed to absorb moisture during outdoor exercises in extreme temperatures. These items will keep your skin dry, make you feel cooler, and are comfortable to wear outside. A lightweight hat and sunglasses will also protect your face and eyes from the sun.

Walk Early or Late

Lunch can be a great time to walk. It breaks up your day and gets in some movement. However, the sun's UV index is highest between 11:30 a.m. and 1:30 p.m. during the summer months. Combine this with rising temperatures, and you will feel very uncomfortable during your walk.

Starting your day with a workout makes you more likely to follow your walking schedule. Early morning walks can boost your metabolism. Evening walks can help with digestion. Nighttime walks should be done around 8 p.m., when the sun is setting.

Split Your Walks

If you are used to taking long walks, covering all of your miles in one session in the summer heat can get uncomfortable. Consider starting your workout in the morning and finishing it in the evening. You could also walk your first mile outside and finish the exercise on a treadmill.

Find Shade

Summer shade can be hard to come by, especially if your neighborhood lacks trees. It might be worth driving to a trail or different neighborhood with some quality shade. Finding a walking route without asphalt would be ideal. Asphalt absorbs heat. You can also burn more calories on hilly terrain, which means you will not have to walk as far to accomplish your full workout.

Hydrate

Drinking water all day is important. But this is especially true if you plan to spend long periods of time outside. Find a water bottle you like and carry it with you during your walks. Staying hydrated improves your overall health and helps with weight loss. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Cincinnati, Ohio.

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