Dr. Rene Roberts
Sandra Madhere Studios (https://www.sandramadhere.com)
If you decide to take advantage of Chicago’s too-short nice weather season to exercise outdoors, Dr. Rene Roberts, a family medicine physician, says it’s smart to start slowly.
“You don’t have to run a marathon,” said Roberts, who cares for seniors at the Oak Street Health clinic in Avalon Park at 1715 E. 95th St.
Make sure you’re healthy enough to withstand high humidity and temperatures. If you don’t have a regular doctor and are on Medicare, you can find a primary care center by searching OakStreetHealth.com, which is part of CVS Health, or by calling the toll-free number at 1-855-485-0203.
Prepare ahead of time by drinking water at least one hour before you go outside, Roberts said.
“When you’re thirsty, that’s sounding the alarm,” she said. “You don’t want to wait until you get thirsty.”
Do a pavement test. If you place your hand on asphalt or the sidewalk and you have to jerk your hand back, it’s too hot to exercise, Roberts said.
Aim to avoid the harshest sunlight and harshest UV rays by going outside before 10 a.m. or after 6 p.m., stay outside no longer than one to two hours at a time, and wear clothes that wick away sweat, said Roberts, who prefers brands such as Athleta https://athleta.gap.com/ and 90 Degree by Reflex https://www.90degreebyreflex.com/. Wear light-colored, loose fitting clothing, and remember your sun hat.
If you work up a sweat, bring a change of clothes, including an extra sports bra, Roberts said, since wearing damp clothes impairs your body’s ability to regulate its temperature and can compromise the skin barrier, putting extra strain on your immune system.
And beware serious issues such as heat stroke if you experience nausea, dizziness, a throbbing headache or a rapid heartbeat, Roberts said.
Also remember to:
· Keep cool. Avoid staying under the direct sun, and turn the air conditioner on when you get back indoors.
· Stay hydrated. Drink water and avoid alcohol when possible.
· Apply bug spray.
· Take breaks.
· Wear sun-protective clothing and sunscreen to minimize the harmful effects of ultraviolet radiation.
· Maintain communication. If you’re doing things alone, always let loved ones or caregivers know where you are and make sure you have an easy way to reach them in case of an emergency.