Transcript Slide 1

Summer Time Fun!
Summer is here, filled with
vacations and cook outs, but don’t
forget the physical activity!
While your schedule might change in the
summer, incorporate physical activity into
your favorite summertime activities.
Swimming
On a hot day swimming can
be a great way to cool off,
but also can help strengthen
muscles and help with your
cardiovascular training.
Heading to the beach for vacation?
There are still plenty of ways to get your
physical activity in. Get ready to get a little
sandy, but have a lot of fun!
Beach Volleyball
Frisbee
-Go for a run on hard sand
(or for an extra challenge on soft sand!)
-Walking lunges on the sand
Hydration
While spending more time outdoors during the warmer months, it is
important to keep hydration in mind.
• Be sure to drink plenty of water, at least 8 glasses per day is
recommended.
• Start drinking before you are thirsty, when you wake up in
the morning have a glass of water.
• If you are exercising in warm weather, be sure to drink cool
water before, during and after your workout.
• Some fruits and vegetables contain a higher amount of
water which can contribute to hydration such as
watermelon, lettuce, apples, and grapefruit.
Source: cdc.gov
It is important to keep in mind the signs and symptoms of dehydration as
well:
Thirst: Did you know that when you’re thirsty, your body is already
dehydrated?
 Urine color: The color of your urine tends to be the best gauge of your
hydration status. A clear to light yellow color usually indicates that you're
well hydrated, while a dark yellow or amber color is a good predictor of
dehydration.
 Dry or sticky mouth
Headache
Dizziness/lightheadedness
Weakness
Muscle cramps
Feeling of tiredness
Source: cdc.gov
POOL PLANK
PLANKS ARE A PROVEN CORE STRENGTHENER
ON LAND. BUT IF YOU DON’T HAVE A STRONG
UPPER BODY, IT’S HARD TO HOLD IT LONG
ENOUGH TO GIVE ABDOMINAL MUSCLES A
GOOD WORKOUT. ALL OF THAT CHANGES IN A
POOL. PLUS, PLANKS BOOST YOUR
ENDURANCE AND “THE WATER PUSHING AND
PULLING ON YOU INCREASES THE CHALLENGE
TO YOUR CORE,” SANDERS EXPLAINS.
HOW TO DO IT: STAND ON THE POOL FLOOR.
HOLD A NOODLE (IT’S ALSO CALLED A “WATER
LOG,” A LONG CYLINDRICAL PIECE OF FOAM
THAT FLOATS) VERTICALLY IN BOTH HANDS.
PRESS IT STRAIGHT DOWN INTO THE WATER
AND LEAN FORWARD UNTIL YOUR BODY IS
ON AN EVEN INCLINE. (YOUR HEAD STAYS
OUT OF THE WATER.) TRY TO KEEP YOURSELF
STABLE FOR 1-2 MINUTES.
ONE-LEGGED BALANCE
THIS STRENGTHENS YOUR LEG AND CORE MUSCLES, THE ONES
RESPONSIBLE FOR BALANCE, WITHOUT THE RISK OF FALLING
AND HURTING YOURSELF.
“THE CORE HAS TO KICK IN TO KEEP YOU UPRIGHT, INCREASING
YOUR STATIC BALANCE,” SANDERS SAYS.
HOW TO DO IT: STANDING IN WAIST-HIGH WATER, LIFT YOUR
LEFT KNEE UP AND PLACE THE MIDDLE OF A NOODLE UNDER
YOUR LEFT FOOT. (ITS SIDES WILL FLOAT UP INTO A U-SHAPE.)
KEEP YOUR HANDS BY YOUR SIDE AND BALANCE WITH YOUR
LEFT FOOT ON THE NOODLE FOR ONE MINUTE. THEN MOVE
YOUR LEFT KNEE OUT TO THE SIDE AND BALANCE FOR ANOTHER
MINUTE. SWITCH LEGS AND REPEAT WITH THE RIGHT KNEE
LIFTED AND THE RIGHT FOOT RESTING ON THE NOODLE.
Fly Backs
On land and in water, fly backs work the muscles in the
upper chest, back and arms. They also improve
posture.
How to do it: Start in a lunge position with your right
knee bent and your left leg extended straight behind
you. Reach your arms straight out in front of you at
chest height — palms touching, fingers extended and
thumbs up. Open your arms straight out to the sides,
then return them to the starting position to complete
one rep.
Do four sets of 8-15 reps, switching the forward leg
each time you lunge. To boost your cardio workout and
the number of calories you burn, do your reps while
walking or jogging across the pool.
SPIDERMAN
CLIMB THE POOL WALL LIKE SPIDERMAN CLIMBS BUILDINGS!
THIS EXERCISE HELPS YOU DEFY GRAVITY IN A WAY THAT
JUST ISN’T POSSIBLE ON LAND. IT ALSO PROVIDES A UNIQUE
CHALLENGE TO YOUR CORE AND BACK MUSCLES.
HOW TO DO IT: WHILE STANDING IN WATER AT THE SIDE OF
THE POOL, STABILIZE YOUR UPPER BODY BY SWEEPING YOUR
HANDS BACK AND FORTH AS YOU RUN YOUR LEGS UP THE
SIDE OF THE POOL AND THEN BACK DOWN TO THE FLOOR.
DO FOUR SPIDERMAN EXERCISES, ALTERNATING THE
LEADING LEG EACH TIME YOU REACH THE END OF ONE
JOGGING CIRCUIT.
Don’t forget the sunscreen!
Including sunscreen in any outdoor physical activity is important, but
recently the FDA released changes to the labeling of sunscreen. Important
things to know:
•“Broad Spectrum” are the two most important words to come out of
the new requirements. A sunscreen will now have to have that label,
which means it absorbs both UVA and UVB rays
•Toss sunscreens with SPFs less than 15. The FDA says lotions with SPFs
2 to 14 can’t help prevent skin cancer or aging, and can only claim to
help prevent sunburn
•Sunscreens can no long claim to be “waterproof,” “sweatproof” or
“sunblock,” and “water-resistant” needs to be clarified -— a half hour
vs. an hour — on the front of the bottle.
source: nytimes.com