CULLMAN, Ala. – With many people turning to outdoor exercise routines to stay in shape, The Tribune reached out to a local medical professional to get some tips on how to safely work out as the summer heat continues to climb.
Margie Riddle, a retired nurse with 40 years of experience in the field, said most issues can be avoided by choosing the right time to work out and preparing appropriately.
“You’ll want to go out either early in the morning or late in the afternoon or evening, avoiding the times when the heat index is at its highest,” she said. “Ideally, you’d be in a gym, but that’s not always possible with the COVID-19 precautions. So, if you’re going to exercise outdoors, you’re best off avoiding 11 a.m.-4 p.m. That’s when the heat is usually the worst.”
In addition to choosing the right time to work out, Riddle also discussed how to prepare for a workout to avoid injury or illness.
“In this heat, the most important thing to do is to stay hydrated. Always bring a bottle of water or two with you,” she stated. “Another thing that people don’t always think about is the pollen count. Especially if you have health conditions or breathing trouble, you should check the pollen count for your area for the day. If the pollen count is moderate or above, exercising out in it could worsen breathing issues.”
She also said it’s important to stretch properly before any workout to avoid cramps.
Overall, Riddle’s advice was simply, “use common sense.”
“Don’t work out in the middle of the day, stay hydrated, stretch before you get active and take breaks if you start feeling off,” she advised. “Obviously not everyone can go to a gym right now, and not everyone has enough room at their homes to work out indoors there, so just be reasonable in your exercise routines. If it’s 100 degrees out, don’t go jogging! If the pollen count is high and you have asthma or something, stay indoors! A lot of issues that cause people to end up at the doctor’s (office) can be avoided with a little preparation.”
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