How to stay cool while exercising

EXERCISING in Queensland’s humid conditions can not only be uncomfortable, it can also lead to heat-related illnesses.

People need to exercise regularly to stay healthy – 30 minutes of vigorous physical activity or 60 minutes of moderate physical every day is the recommendation.

So here are six tips from Cancer Council Queensland to help you keep your cool.

1. HYDRATE. Water is one of the most important components of our bodies. The Australian Guide to Healthy Eating recommends an average person should drink at least two litres of water daily.

Ensure you keep up your water intake throughout the day, particularly after exercising and/or excessive sweating.

2. PLAN YOUR EXERCISE TIMES. Avoid exercising in the hottest parts of the day, which are usually from 10am to 3pm.

3. DRESS ACCORDINGLY. Keep your workout gear loose and light. Tight clothing and thicker materials can amp up the sweat factor, potentially leading to dehydration.

4. STAY SUNSMART. Not only does sunburn and UV damage increase the risk skin cancer, it also prevents the body from cooling down properly. Be sure to apply SPF30 or higher broad-spectrum, water-resistant sunscreen 20 minutes before heading outdoors.

A broad-brimmed hat and sunglasses are a must.

5. ALTER YOUR WORKOUTS. If the weather is too extreme to go for your afternoon run, seek an alternative. Swimming is an excellent summer exercise, or you can exercise indoors where there’s airconditioning.

6. LISTEN TO YOUR BODY. If you start noticing symptoms such as muscle cramps, extreme sweating, dizziness, headache, weakness or fatigue, you could be suffering from heat exhaustion and you should end your workout.

Give your body a wellearned rest in a cool area and replenish with water.

At least a third of all cancer cases can be prevented through healthy lifestyle choices, such as being physically active, so it’s important all Queenslanders strive towards developing healthy habits to help lower their cancer risk.