Page 3 - BrockCoNewsletter-JulyAugust-2023.indd

Fitne F us: EXERCISING OUTSIDE SAFELY
Exercising outdoors in the summertime gives Block the sun. Sunscreen takes time to
you a feeling of freedom, fresh air, and o ers get into your skin and protect it, so apply a

great views of the world. But, in exchange, sweatproof sunscreen about an hour before
you have to overcome challenges like high heading out and reapply after 90 minutes.
heat and the sun’s dangerous UV rays. For Cover exposed skin with sunscreen of at
many nature lovers, that’s a challenge they least SPF 30 that blocks UVA and UVB rays;
readily accept. If you are one of them, here don’t forget the ears, lips, back of the neck,
are a few tips to make sure your outdoor and ears.
routine is healthy and not harmful:
Take note of how you feel. If you experience
Hydrate. Sweating drains the body of a nausea, vomiting, fainting, dizziness, headache,
lot of fl uid and people sweat even more vision problems, or excessive sweating —
in humid conditions, so fi ll up the tank these are signs of heat-related illness, and you
before you work out. Even in high heat and should discontinue exercising. Immediately
humidity, most people exercising for less focus on lowering your body temperature by
than an hour don’t need the electrolytes, applying cool towels to your neck, forehead,
minerals, and sugar in sports drinks or or underarm areas or taking a cool shower
energy bars. Instead, start drinking water or bath. Rehydrate and replenish electrolytes
20 minutes before exercising outdoors and with water or a sports drink. If you don’t feel
bring a water bottle if you can. better after 20 minutes, get professional care.
Exercise when it’s cooler. Morning and Unfortunately, heat exhaustion can cloud
late evening are the coolest times of the day. thinking, so you may not realize you are
You are probably too tired to work out after overheating. To combat this, work out with
8 p.m., so it’s more realistic to get your a buddy.
routine in before starting your day. Source:
Acclimate to the heat. Taking your intense https://www.healthline.com/nutrition/
indoor workout outside requires a period of banana-before-workout#digestability ask the rdN:
adjustment. Exercising in air-conditioning is https://www.skincancer.org/skin-cancer-
easier than in the heat, so gradually increase prevention/sun-protection/sun-protective- DO I NEED TO EXERCISE FOR AN
the intensity and duration of sessions. clothing/
HOUR DAILY TO BE HEALTHY?
The general guideline is to get about 150
minutes of moderate-intensity movement
weekly. Movement can be a 30-minute class,
two 15-minute elliptical sessions, or an hour-
long Zumba class — whatever works best
for you. Of course, any type of movement is
better than no movement. So, go for a walk
around the block, take the stairs, walk to the
store, or choose a parking spot a little further
than usual if carving out time to exercise is
challenging.

ARE PLANT BASED DAIRY
ALTERNATIVES BETTER THAN
REGULAR DAIRY PRODUCTS?
Plant-based is not synonymous with healthier.
However, plant-based dairy products are better
if you have a dairy allergy or other dietary
restrictions. Therefore, plant-based alternatives
are the right choice to avoid an allergy or
simply preference, not the “healthier” option.

Have a question? Send it to
eathealthy@brockco.com