Is it Too Hot to Trot?

• Gradually get used to heat. It takes your body about two weeks to adjust to exercising in hot, humid conditions. So don't jump out to do your normal two miles at lunch if you haven't gotten acclimated to the heat. Cut back your time or pick a cooler time of day.

• Exercise in the early morning or late in evening. Early is better than late afternoon, since the pavement soaks up heat all day long.

• Drink more water and liquids all day long. Before you exercise you need to drink water, then as you are exercising drink every 10 minutes. As soon as you are finished it's also smart to drink 8 ounces or more.

• Cold water is the best replacement. Cold water is absorbed faster than warm water. Avoid caffeine drinks since the caffeine acts as diuretic.

• Eat plenty of fruits and veggies in the summer. There is a high percentage of water in most fruits, plus they are fat free, and high in nutrients.

• Wear a hat or visor, light colored clothing, and materials that let your body breathe. Look for shaded spots to walk or exercise.

• Pay attention to temperature and humidity. If those two numbers add up to more than 150 use caution; if it is over 160 it can be dangerous to exercise especially for the elderly and children. For example:

  90 degrees + 70% humidity ----------- 160 (Danger Zone)

  85 degrees + 60% humidity ---------------- 145 (Safer Zone)

• High humidity limits your body's ability to allow the perspiration on your skin to evaporate which means your core temperature can get dangerously high.

• If you feel light headed, dizzy, sick to your stomach, or you have dry mouth you need to stop exercising and call for help.

• When it is too hot, plan to exercise indoors.

• Remember 50 Plus Fitness exercise classes are offered at many area locations. Call 541-4500 for a complete schedule of times and places.

By the way...

Did you notice in the accompanying article about hypertension, that exercise is listed as a way to help lower high blood pressure?

In my Get on Track and Trails walking programs and the 50 Plus Fitness exercise classes we have seen more than 70 percent of participants lower their blood pressure.

But experts will warn that if you do have high blood pressure, do not try to lift heavy weights in the gym. Straining to lift heavy objects can drive up your blood pressure and may be dangerous. However aerobic exercise like walking, biking, and hiking are great methods for lowering your blood pressure.

Missy Kane's Fit and Fun is broadcast twice a day during the summer. The program airs at 7 a.m. and again at 1 p.m. On WSJK-WKOP TV channels 2 and 15. Low impact/senior days are Tuesdays and Thursdays. Check the schedule for a list of upcoming shows!