Keeping Healthy and Active This Summer!

(Even When you Don't Feel Like It!)

We’re lucky enough here in south Florida to feel like it’s summer all year round. However, as we
all know, true summer brings an extra dose of sun and heat. The good news is, that doesn’t mean you have to give up your outdoor activity or exercise routine. The not-quite-so-good news is that you do need to adapt in order to stay healthy and injury-free.

Everyone knows sunscreen is important.

It’s surprisingly easy to forget this step, although as Floridians we really should be using sunscreen every day of the year!

Whether you prefer lotion or spray, here are a few things to look for:

• Broad-spectrum protection (UVA and UVB)
• SPF of 30 or higher
• Water resistance

You may be tempted by super-high SPFs (50, 70 or higher) but the truth is SPF 30 blocks 97 percent of the sun’s rays. Higher SPF blocks slightly more, but not enough to justify extra
expense – and no sunscreen blocks 100 percent. Keep in mind a higher number doesn’t mean
you can stay out in the sun longer! Regardless of the SPF you should reapply every two hours or so, and immediately after getting out of the water or sweating profusely.

Keeping Hydrated

You should start hydrating before you step out the door. Here’s the scoop according to the American College of Sports Medicine:

• Drink 16-20 fluid ounces of water or a sports beverage at least four hours prior to exercise and then 8-12 fluid ounces about 15 minutes beforehand.
• During exercise that lasts up to 60 minutes, drink 3-8 fluid ounces of water every 15-20
  minutes.
• If you’re working out for more than an hour drink the same amount of a sports beverage instead of water. Do not drink more than one quart/hour.
• Post-exercise drink 20-24 fluid ounces of water or a sports beverage for every pound of
  body weight lost during workout.

BE AWARE OF THE DANGER OF OVERHYDRATION (water intoxication) which is a RARE but serious condition and needs to be treated immediately.

Stick to the guidelines above, and drink a combination of water and sports beverages (which contain sodium and electrolytes). Again, living in a hot, humid climate means hydrating should be part of our daily routine throughout the year. If you feel thirsty, you’re already dehydrated.

The important thing is to continue to work out and stay active. If the sun and heat are too
much, hit the pool, pop an exercise DVD into the player, watch a downloaded routine or invest
in a gym membership. There are always options for getting your sweat on!

Stay fit, stay healthy - even when you don't feel like it - and get out there and enjoy the summer. If you need our help with a workout plan, we have experts on our Team to help you, and will pull together a safe and effective endurance or weight loss workout, as well as a routine that gets you stronger and with increased mobility.

Happy summer!

Let’s get moving! 561-278- 6055

The Miller PT Team

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