5 physical activities to take advantage of on hot days –

According to data from the National Health Survey, 47% of Brazilian adults do not get to practice 75 minutes of intense physical activity or 150 minutes of moderate exercise during the week, which is recommended by the World Health Organization (WHO).

With the arrival of summer, many people may feel more motivated to exercise outdoors. That’s because the heat, in addition to making us more willing, can enhance the results.

However, it is essential to take a series of precautions when moving during the season so that your health is not put at risk.

According to Alaide Martins Marques Souzaphysical educator and technical coordinator at Fit Anywhere, hydration is one of the aspects that deserves attention when performing physical exercises in the summer, since the heat contributes to perspiration, causing the loss of fluids.

Overall, WHO indicates that at least two liters of water should be ingested per day, but it is worth mentioning that this amount varies depending on the characteristics of each individual.

When moving outdoors on hot days, you need to pay attention to the schedules. “Avoid the hottest hours (12h-16h)”, warns Alaíde. During the season, try to exercise early in the morning, until 10 am, or after 4 pm.

To protect yourself from solar radiation and prevent the emergence of skin problems, such as burns and burning, the use of sunscreen is essential. “Wear light, light and loose clothing,” he adds.

According to Alaíde Martins, “out-of-peak sun exposure is an excellent ally for vitamin D supplementation“.

The educator lists some physical activities that are excellent alternatives for the summer.

1

functional training

Functional training, which offers benefits ranging from muscle strengthening to improving flexibility, can be performed in a gym or in the park.

This training manages to stimulate different parts of the body and, therefore, works on the cardiorespiratory system, balance and motor coordination.

two

Swimming

In addition to being a very refreshing sport for hot days, swimming promotes the strengthening of body muscles in general. She is still able to improve mental health and assist in glucose control.

In 2016, a study released by the British Journal of Sports Medicine pointed out that this physical activity, when practiced throughout life, can increase longevity by 50%.

3

pedal

How about taking advantage of the summer to discover new places while cycling? In addition to being a great leisure option, cycling improves resistance, brings well-being and contributes to physical conditioning.

Did you know that an hour of pedaling can burn up to 500 calories? So, if your goal is weight loss, the bicycle can be your great ally.

4

ball sports

Take advantage of the sunshine to gather friends and family and have fun with ball sports, which can be practiced in a park, in a square or in your backyard.

5

Walk

Considered an aerobic physical activity, walking outdoors brings more advantages than when done on a treadmill.

Contact with the external environment generates stimuli that provide a feeling of relaxation and make the practice more dynamic.

In addition, wind resistance, ascents, descents and curves demand more from the body, which contributes to an increase in caloric expenditure by up to 15%.