Exercise Wisely for Safer Summer Workouts

As temperatures begin to gradually rise after the arrival of Lixia (“Beginning of Summer”), the seventh solar term on the Chinese lunar calendar, intense workouts without proper caution can easily place strain on the body. Bookmark this guide on light workouts to help you maintain a healthier fitness routine.

Slow down the Pace

As days grow longer and daytime temperatures rise noticeably at this time of the year, afternoons are becoming increasingly hot and humid. Prolonged outdoor activities between 10:00 and 16:00 during the day are not recommended; instead, it is preferable to exercise during the cooler hours of early morning or evening. In accordance with the intrinsic pattern of solar terms, there is no need to push for sweat-drenched, challenging workouts. Brisk walking, jogging, short-distance cycling, indoor stretching, and other low-intensity aerobic activities that aim for moderate perspiration are generally sufficient.

Hydrate Properly

As summer approaches, rising humidity leads to increased insensible perspiration. It is advisable to hydrate with warm water, lightly salted water, or electrolyte drinks in small amounts at regular intervals throughout the workout. Waiting until thirst sets in before consuming large amounts of iced water or cold drinks should be avoided to help reduce irritation to the digestive system and maintain a steady physical condition.

1-2 hours before workouts: 300-500 ml of warm water

During workouts: 100-200 ml of warm water, lightly salted water, or electrolyte drinks every 10-15 minutes

After workouts: Iced water or cold drinks should be avoided. Slow sips can prevent irritation to the digestive system.

Take Appropriate Precautions

For outdoor workouts, breathable and quick-drying clothes are recommended, along with basic physical sun protection measures. Simple warm-up activities that loosen joints and muscles before workouts help prevent the risk of cramps and strains and ensure a safer and more comfortable workout experience.

Cool down Slowly

During the period of Lixia, the body’s pores are more open. Immediately taking a cold shower or standing in front of an air conditioner after workouts should be avoided. It is recommended to wait until the heart rate returns to normal, wipe off sweat, and allow the body to cool down slowly and steadily to prevent the intrusion of coldness and dampness into the body.

Exercise Moderately

Moderate workouts are effective in reducing cardiovascular risk and extending lifespan. They improve cardiac function, lower blood pressure and blood lipid levels, and reduce inflammation. Most cases of sudden death during workouts are associated with a combination of factors, including staying up late, incomplete recovery from diseases, and sudden high-intensity activities.

Now, let us turn to doctors’ recommendations that help us exercise safely and wisely.

Source: HomeinChengdu