by Dara Kurtz
Summer is in full swing and it’s HOT outside! The increase in temperatures can hinder your desire to spend time outside, especially when it comes to exercise. For cancer survivors, remaining active can be an important way to stay healthy, both physically and emotionally. However, when the weather gets hot, you may find it challenging to continue your exercise routine. Don’t worry, here are some simple tips to help you safely enjoy your exercise routine, all summer long.
- Choose the Right Time of Day
If you aren’t a morning person, it might be time to become one. Because the sun is strongest between 10 a.m. and 4 p.m., try to fit in your exercise early in the morning or later in the evening when it’s cooler outside. Remember to not just look at the temperature but also check the humidity level.
As I’m writing this, I just came in from my early morning walk. It was hard to force myself to get outside by 7:30 AM, but I’m so happy I did. Not only was it cooler, but it was nice to get my daily exercise out of the way. - Stay Hydrated
It’s essential to make sure you drink enough, especially if you’re going through cancer treatment. Make hydration a priority by drinking water before, during, and after your activity, even if you don’t feel thirsty. Adding cucumber or lemon slices to your water can make it taste special and might help you drink more water if you find drinking water challenging.
Check out this recipe for “Make Your Own Vitamin Water” by Julie, our resident Cancer Dietitian! - Protect Your Skin
Don’t forget to apply sunscreen or wear UV-protective clothing and sunglasses. A wide-brimmed hat or even a baseball cap is also important to protect your head and face. Even if it doesn’t seem like the sun is strong, don’t skip this critical step.
Wondering about the safety of ingredients in sunscreen? Get the facts from a Harvard dermatologist in this informative article. - Listen to Your Body
Pay attention to how you feel when you’re exercising, and if you start to feel lightheaded, dizzy, nauseated, or unusually tired, stop and rest immediately. It might take a little time to get used to exercising in the heat, so don’t push yourself. If you need to shorten your sessions outside, while your body gets used to being in the heat, that’s okay. - Try Indoor Alternatives
If you can’t fit in your routine during cooler times of the day, or you just don’t tolerate the heat, it probably time to move your workout inside! Walking in a mall, watching a video online, or going to a gym will help you fit in your exercise routine without having to deal with the heat.
Did you know that Cancer Services as well as the YMCA have indoor exercise programs for cancer survivors at no charge? Contact Julie at Cancer Services for more information! - Cool Down Properly
Make sure to take time to cool down inside with light stretching and water. Taking a cool shower or using a wet washcloth on the back of your neck can also help stabilize your body temperature more quickly.
You can also cool down with one of Julie’s smoothie recipes to get in your post workout fruit and protein!
Even though it’s summertime and hot outside, that doesn’t mean you have to stop exercising. It simply means you need to be intentional about doing it in a healthy manner. Remember, everyone’s body reacts differently to the increase in temperature, so find what works for you, experiment with the above tips, share any concerns with your doctor, and keep moving!
Dara Kurtz is a breast cancer survivor and provides Survivor Mentorship & Support at Cancer Services. To read more tips from Dara Kurtz, check out our Thrive tips page. You can also visit her website and subscribe to her newsletter.
