Top tips for exercising during the summer months:

✅ Check weather, pollen and pollution forecasts

Most weather apps include daily air quality and humidity levels, and the outdoor air quality index measures environmental triggers such as pollen and pollution. If it is low risk, it is safe for most people to exercise outdoors. If high humidity is a trigger for your breathing, reduce your intensity or exercise indoors.

✅  Avoid the heat when you can

Exercise in non-peak times – the hottest part of the day is usually between 11am and 3pm, so plan outdoor exercise for the early morning or evening. Stay in the shade as much as you can, and if the day is too hot, move indoors to an air-conditioned facility with no scented products or chemical cleaners. In very hot and humid weather, it's ok to avoid exercise for a few days.

✅  Pack smart

Always have your rescue inhaler with you when you exercise (note that you may need to adjust the dose of medication or oxygen; consult with your health care provider ahead of time). Wear loose, light fabrics that allow airflow around your body. Bringing a bottle of water, cooling cloth, or handheld fan can also help keep your body temperature regulated.

✅  Reduce your intensity

If you are feeling more out of breath than normal, shorten your walk or bike ride by a few minutes, choose lighter weights or do fewer repetitions, or walk a shorter distance. Pace yourself. You can choose to do yoga or a stretching routine on hot days.

✅  Be aware of irritants

And no, we don’t mean mosquitoes. Areas such as the zoo, parks with flower gardens, industrial areas and downtown contain many lung irritants. Be active on streets with little traffic or areas that are lower in pollutants and other triggers. Pollen levels are highest in the mornings. You could also wear a mask to reduce the effect of particulate matter in the air if you are comfortable doing so.

✅  Eat and drink well

Sometimes hot weather throws off our normal hunger cues. Eat a well-balanced diet to replace minerals lost in sweat, roughly the same amount of food you’d expect to eat on a cooler day. Maintain hydration by drinking plenty of water all day – not just when being physically active

✅  Watch for signs of overexertion

Know the warning signs, and immediately slow down or stop exercising if any of these signs occur:

• Dizziness or feeling faint
• Excessive wheezing or shortness of breath
• Excessive coughing or coughing up blood
• Nausea
• Chest pain or heart palpitations
• 
  

Use breathing techniques to manage your symptoms and seek medical help if they do not improve.

✅  Get extra support

You should always check with your health care provider if you are beginning a new exercise program, especially in hot weather. Most people can remain active by choosing to walk, bike, swim in naturally warm water (cold or chlorinated pools may be a trigger), lift light weights or use bands or tubing, and stretch or do yoga during the summer. Adjust the intensity to match your fitness level and the weather to remain safe and healthy.

If you have questions about exercising and lung health call us at 204-774-5501 or toll-free at 1-888-262-5864 to speak with our Certified Respiratory Educator.