Superheated days hold more risks for the elderly than the
general
population, and it is important to be aware of the hazards
and
accompanying precautions.
Hydration is the most important element in a summer exercise
program.
The average person needs 8-12 cups of water daily to maintain
body
temperatures and transport wastes, nutrients and even medication.
As
temperatures rise, so does the need for water so that the
body can
perspire and cool off the system. Water makes up 55-60%
of adult body
weight, so a loss of 10% can pose a significant health hazard.
If you
are perspiring but not replenishing fluids, you run the
risk of
dehydration, heat stroke (rapid temperature rise) or heat
exhaustion
(loss of water and salt leading to dizziness and nausea).
Be aware that
dehydration is more common in the elderly because sweat
glands do not
work efficiently as the body ages. Do not wait for the sensation
of
thirst to prompt you to drink, as you may already be dehydrating.
While sunshine adds brightness to our days and lifts spirits,
it also
can be a harsh reminder of our skin’s need for protection.
Too much sun
leaves skin painful and red while preventing proper cooling
through
perspiration. Ultraviolet rays are known to cause skin cancer.
Don’t
avoid the sun, but use sunscreen (SPF 30) and wear a brimmed
hat to
shield your face, neck and head from heat and glare.
Many seniors enjoy daily walking as their main form of
exercise.
Walking briskly while swinging your arms for thirty minutes
three times
a week conditions the heart and lungs. Swimming conveys
the same
benefits without stressing body joints. Golf, while not
providing
aerobic conditioning to the heart and lungs, does improve
coordination
and muscle tone, and helps relieve tension.
When you exercise in summer heat wear light colored loose-fitting
clothing. All-cotton is best, as the natural fibers allow
the body to
breathe. Avoid polyester and other synthetics, and stay
away from dark
colors that absorb heat and even attract certain insects.
Avoid
dehydration and affects from the heat by exercising during
the coolest
hours of the day---morning and evening. Midday heat can
be relentless;
if you are caught in it take frequent breaks in the shade.
Here are a few more common sense tips to ensure comfort
and safety
during the heat of summer, whether you are exercising, running
errands,
or just mowing that lawn:
- Eat lightly---hot food and heavy meals add heat to your
body.
- Avoid alcohol and caffeine, as they are diuretics and
cause the loss of body fluids.
- Air out a hot car before you get in, or park it in shade
if possible.
- On the worst days (85 degrees and up), stay close to
an air
conditioner or in front of a fan. No exercise program
or errand is
worth putting yourself at risk.
RESOURCES
These books offer ideas about exercise for seniors and
near-seniors.
- Staying Fit Over 50 (Jim Sloan)
- Cycling Past 50 (Joe Friel)
- Staying Strong: a Senior’s Guide to a More Active
and Independent Life (Lorie Schleck)
The Senior Help-Line (1-800-642-5119) can direct you to
exercise classes
and opportunities in your area.
