Beat the heat

Central and North Burnett Times - - YOUR SAY -

WARM, sunny days are per­fect for head­ing out­doors and hav­ing fun.

But, with ex­treme heat sure to hit Queens­land this sum­mer, it’s time to start con­sid­er­ing how you will get ac­tive safely and con­sis­tently.

Ex­er­cis­ing in hot or hu­mid con­di­tions can put ex­tra stress on your body and lead to de­hy­dra­tion and heat ill­ness.

While Queens­lan­ders need to ex­er­cise reg­u­larly to stay healthy – 30 min­utes of vig­or­ous phys­i­cal ac­tiv­ity or 60 min­utes of mod­er­ate ex­er­cise ev­ery day is rec­om­mended – they should take cer­tain pre­cau­tions when ex­er­cis­ing in the hot­ter months and be aware of the signs and symp­toms of heat-re­lated ill­ness.

Here are four tips to help you sweat it out safely: One, ac­cli­ma­tise. Start with short, low-in­ten­sity work­outs and in­crease them grad­u­ally over two weeks or more. Two, hy­drate. En­sure you keep up your water in­take all through the day and have a re­fill­able bot­tle of water on hand. Three, be sun-ready. Sun­screen, hats, sun­glasses and pro­tec­tive cloth­ing will all help min­imise the risk of the sun’s UV ra­di­a­tion.

Four, plan your train­ing times.

Change your out­door ses­sions to avoid the hottest parts of the day (10am-3pm) and in­stead ex­er­cise in the early morn­ing or late af­ter­noon. — Chris McMil­lan CEO, Can­cer Coun­cil Queens­land

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