Walking and Exercising in Hot Weather

Exercising and walking in the heat is far more dangerous than in most cold weather conditions.

When the temperature is above 80 degrees and the humidity is higher than 60 percent, the risk of heat stress is greater.

If the temperature is 90 degrees or above and humidity is 40 percent, it is best not to walk and exercise outdoors. This is especially true for cardiac patients or other high-risk individuals.

Early morning, when the temperature is usually at its lowest level, may be the bet time for outdoor activities.

The precautions and rules are simple. If the temperature is high, we need to cut down on our speed and increase our duration. That is, move slower for a longer period of time. Also drink lots of liquids to replace what we lose in perspiration.

Dress as comfortably as possible, emphasizing coolness, such as loose short sleeves and shorts. Do not wear anything that would make our body’s temperature increase more than normally.

When we walk and exercise, our core temperature reaches one hundred degrees, our skin flushes and we begin to sweat. If the perspiration does not evaporate quickly enough, as when the humidity is high, our temperature will continue to rise.

Danger signals include a headache, “goose flesh” on the chest and arms, chills, fainting, nausea and muscle cramps. If we have any of these symptoms, we need to stop exercising and walking immediately, and seek medical attention. The most severe, life threatening danger is a heatstroke or hypothermia.

Keep exercising and walking for better health and longevity, but be sure to choose a cooler time of day or use the treadmill in our Senior Center. The air-conditioned area is a great place to exercise and work up a sweat, and be safe!

For more information, call Lewis County Senior Health and Fitness at 796-5564.