MISSING a workout or our favorite sports activity can set us back in efforts to get in the best shape of our lives this scorching hot summer.
It’s the season of powdery white-sand beaches, accentuated by that all-too-familiar scent of sunscreen and suntan oil. Every workout will count. Every repetition, every calorie burned will matter in this time of showing off that beach-ready physique.
Consequently, it is the season, as well, for haughty viruses to thrive and take the next chance to pin us to our sickbed. That makes us miss a workout or two and takes some of the fun out of summer.
Here’s a rundown of simple tips to avoid getting sick and stay on track for our respective summer fitness programs.
1 Load up on vitamins A, C and E. These vitamins, taken individually, help boost the immune system. Taken together, they will hold the fort and stand guard against bacteria, viruses and what not. Various over-the-counter vitamin brands with the vitamin A, C and E trifecta may be available at the nearest drugstore. Go make a run for it.
2 Make sure to get adequate sleep. Lack of sleep can have serious health ramifications. When we try to max out a day and cut down on sleep, this heightens the chance of us getting sick. Studies have shown that not getting enough sleep places us at a higher risk of contracting an infectious disease. We also risk the reactivation of a past disease, such as chicken pox and shingles. Reactivation takes place when an old virus within our systems reawakens and come back, sometimes causing a worse strain. It is during sleep that our muscles regenerate and recover from a workout. The required hours of sleep may vary per individual. Waking up in the morning should leave us energized and focused on getting things done for the day. If this isn’t the case, we may be lacking rest.
3 Don’t starve yourself. In this season of crash dieting in order to look good for a planned beach trip, the temptation is there to scrimp on food while doubling up on our workouts. Eating healthy as opposed to eating next to nothing is the key. Our bodies need the nutrients, vitamins and minerals to keep it going. Cut the junk food and sugary sodas, but eat more whole grains (oatmeal, brown rice, etc.), grilled lean meats and fish, fruits and vegetables. Lack of nutrients may impede immune system function.
4 Know when to step on the brakes. Working out is swell. Taking it to the extreme—to levels, which our bodies can’t handle—is a sure-fire formula for getting sick or injured. Too much activity without proper rest periods is a bane to the immune system. Learn to listen to our bodies. Once we feel we’ve done enough and our bodies are too beat up to do another set or another kilometer on the road, take a rest and live to fight another day.
5 Wash and disinfect your hands. Touching contaminated surfaces plus touching our eyes, nose or mouth equals bad idea. Most sicknesses can be prevented by the simple act of properly washing our hands with soap and water, or using hand disinfectant. Do not touch any orifice of your face without washing your hands if you handled something of doubtful sanitation. It could be anything— a paper bill, a door knob, a piece of gym equipment, and even someone’s seemingly clean hand. A bar of soap or a potent enough hand sanitizing gel may be your closest ally against sickness.
Summer is upon us. A hot, hot one at that. Keep these tips in mind, and perhaps we can steer clear of catching something that leads to downtime. Stay well and be safe.
Image credits: pixaby.com