Skip to content
 

Golden rules for summer workouts

No matter how active you may be, getting regular exercise does wonders for your physical and mental health. It has numerous and significant benefits, so let’s get moving (while continuing to protect ourselves, of course)!
 
SUMMER IS THE SEASON FOR SPORTS
In winter and summer alike, exercising is enjoyable and good for your health. That said, during the summertime, some additional precautions need to be taken. Over the summer months, many people feel extra motivated to exercise.
 
In Canada, indoor and outdoor sports and leisure activities that are carried out individually or in groups, as well as all other outdoor activities, are now (or soon) permitted to resume regular operations. Team sports games may also resume in some regions, provided that they respect the public health authority guidelines, especially with regard to non-essential travel and the gathering of spectators. In some provinces, indoor sports and leisure facilities, as well as all outdoor public spaces (e.g. outdoor public or private pools, workout equipment open to the public and play structures in public parks, including splash pads) are permitted to reopen. Check with your regional health authorities on what is open in your area.
 
Regardless, the health advice is clear. Follow the two-metre physical distancing rule at all times, whether with instructors, guides, trainers or other participants, both during the activity and while in common areas (e.g. changeroom entrances, washrooms, exits to fields, trails, stairs, bike racks).
 
Whatever your motivations or activities, it’s important to be aware that exercise comes not only with benefits, but also some risks.
 
BEWARE OF DEHYDRATION AND HEAT STROKE!
Whether you are training for a sporting event (such as a half-marathon, marathon, triathlon, or cycling tour) or are exercising just for fun or simply to stay healthy, it goes without saying that the hot summer weather can be a risk factor. When it’s hot outside, physical activity increases your body temperature, and with it, the risk of dehydration.
 
Dehydration can not only cause cramps, but also heat stroke. You may feel dizzy or have headaches. If you lose consciousness, this is an emergency and requires a 911 call. It’s recommended that you drink lots of water and wear light-coloured clothing that wicks away sweat and heat. For more tips on staying cool and hydrated during the summertime, read this guide.
 
THE IMPORTANCE OF SUN PROTECTION
UV rays can have harmful effects that shouldn’t be underestimated, including skin aging, decreased elasticity, photosensitivity reactions and cancer. As a result, it’s recommended that you apply sunscreen to exposed skin, wear long-sleeved shirts and pants if possible and put on a hat. If you’re a runner, why not try taking a well-maintained and safe forest trail?
 
POST-WORKOUT RECOVERY
Although you may be eager to work out and set new personal records, strenuous exercise often causes muscle aches and pains or even mental fatigue. Don’t forget that your body and mind need rest, too!
 
IN SUMMARY
The golden rules for safe summer workouts are:
  • Adapt your exercise routine to the weather.
  • Remember the importance of staying hydrated. Listen to your thirst!
  • Protect yourself from the sun’s UV rays.
  • Get quality rest. 
Here are other valuable tips for new and experienced runners
 
Enjoy the summer, and stay safe!
 
Please visit our COVID-19 resources page for the latest advice and information about our services in response to the pandemic.
 
Related stories:
Your summer safety guide
First aid toolkit for youth sports
Bike safety
 
comments powered by Disqus