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Warm Up Without Burning Out Tips for Exercising Safely During the Summer

NEW YORK (Jun 28, 2013)

The summer is a great season for getting in shape. Whether by playing a sport, doing an aerobic exercise routine, or just returning to that familiar running path -- this is the time for activity.

Dr. Holly Andersen, director of education and outreach at the Ronald O. Perelman Heart Institute at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, says, "Exercise is the fountain of youth, and summer is the perfect time to reconnect with your body."

However, exercise must be approached one step at a time, and not simply in short bursts or over weekends.

"Exercise is the key to a long and healthy life," says Dr. Maryjane Farr, heart failure and transplant cardiologist at NewYork-Presbyterian Hospital/Columbia University Medical Center. "Regular exercise decreases high blood pressure, lowers the bad cholesterol (LDL) and increases the protective cholesterol (HDL). Whether by playing a sport, doing an aerobic exercise routine or just getting out there and walking, any form of exercise substantially reduces the risk for cardiovascular disease."

Dr. Andersen and Dr. Farr offer the following tips to those looking to resume or begin a workout routine this summer:

  • Talk to your doctor. Consult your physician before beginning or changing your exercise regimen. Your doctor may want to first perform an exercise test to prescribe a program that is safe for you.
  • Take your workout indoors. When it is too hot or humid outside, exercise in a cool, air-conditioned space. Extreme temperatures can alter your circulation, increasing the work of your heart and making breathing more difficult.
  • Remember to stretch. Even in the summertime, our bodies need to warm up. As you are exercising, take time to work on breathing and posture — improving these will greatly enhance your health.
  • Drink plenty of fluids. Throughout your workout routine it is important to drink plenty of water, even before you feel thirsty. If you are prone to lightheadedness (from low blood pressure), an endurance athlete, or over age 75, you should replenish your electrolytes as well — having a little salt can be important for you.
  • Try to maintain an even body temperature. Stay out of extremely hot or cold showers or saunas after your workout, as these can increase the workload on your heart.
  • Work out during the cooler hours. If you truly enjoy exercising outdoors, take advantage of the coolest times of day — the early morning and evening hours.
  • Wear sunscreen. If you have sunburn, it will decrease your body's ability to cool itself off. Always remember to apply sunscreen to your entire body every morning.
  • Take it slow. Start your exercise regimen slowly and pace yourself throughout the workout, including plenty of time for breaks and to drink fluids.
  • Have fun. Taking time to exercise is taking time for you. Enjoy it — smile, breathe deeply and clear your mind. Exercising to music is mood and energy enhancing, but if you are outside wearing headphones, PAY ATTENTION!
  • NewYork-Presbyterian Hospital

    NewYork-Presbyterian Hospital, based in New York City, is the nation's largest not-for-profit, non-sectarian hospital, with 2,409 beds. The Hospital has nearly 2 million inpatient and outpatient visits in a year, including 12,797 deliveries and 195,294 visits to its emergency departments. NewYork-Presbyterian's 6,144 affiliated physicians and 19,376 staff provide state-of-the-art inpatient, ambulatory and preventive care in all areas of medicine at five major centers: NewYork-Presbyterian Hospital/Weill Cornell Medical Center, NewYork-Presbyterian Hospital/Columbia University Medical Center, NewYork-Presbyterian/Morgan Stanley Children's Hospital, NewYork-Presbyterian/The Allen Hospital and NewYork-Presbyterian Hospital/Westchester Division. One of the most comprehensive health care institutions in the world, the Hospital is committed to excellence in patient care, research, education and community service. NewYork-Presbyterian is the #1 hospital in the New York metropolitan area and is consistently ranked among the best academic medical institutions in the nation, according to U.S.News & World Report. The Hospital has academic affiliations with two of the nation's leading medical colleges: Weill Cornell Medical College and Columbia University College of Physicians and Surgeons.

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