BRANCHBURG – With the summer season and brutal heat conditions upon us, The Association of NJ Chiropractors (ANJC) has developed guidelines for staying healthy and safe this summer season.
Those participating in summer activities should follow these health safety tips:
10 Tips for “Safer Summer activities”
- Don’t over-do things in the beginning; warm-up with a brisk walk, jumping jacks, or a slow jog for sports activities. A light warm up will get blood pumping and warm up your muscles.
- While stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful. Depending on your lifestyle stretching needs will vary.
- If you are working in the garden, bend with your knees and not your back, and use your arms and legs while working. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.
- A warm-up and cool-down period is as important in gardening as it is for strenuous sporting activity. Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.
- Always incorporate breaks while you do your task. To avoid injuries, stop the activity when fatigue starts to set-in.
- Avoid dehydration with proper hydration. 8 cups a water a day is a general recommendation. High temperature and athletic activity can increase this to a cup every 20 min. Have a sports drink for activities greater than an hour to replace electrolytes. If you’re thirsty, than you are in the early stages of dehydration.
- Avoid Heat illness. This is when the body temperature increases quicker than your body can decrease it. Fatigue, muscle cramps, light-headedness are signs of mild heat illness. Wear loose light colored clothing and avoid strenuous outdoor activity between 10 a.m.-2 p.m. when the temperature is greater than 82 degrees and high humidity.
- Whether or not you feel pain, apply ice to any joint that typically is sore after activity.
- Have a plan of action if an injury is experienced.
- Know your limits, use protective equipment, and have fun whatever the activity.
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