Running in the Heat

It’s hot out there, but you don’t have to give up your running routine just because it’s summertime. Here are a few tips to keep you running through the summer:

• Avoid the hottest temperatures by getting up earlier, or wait until evening.
• Carry water with you, or plan a route that has water fountains along the way.
• Use sunblock and Chapstick to protect your skin.
• Wear lightweight and light colored clothing.
• Wear a visor to keep the sun out of your eyes without trapping heat. It will protect the skin on your face as well.
• Plan your route with shade in mind.
• Slow down. Allow yourself a minimum 30 seconds more per mile.

By putting safety first and following these tips, you can run through the summer and feel great when fall arrives.

Get Gardening

Want a sure way to get your recommended servings of vegetables?  Start your own garden.  Container and raised bed gardens are increasingly popular, even among city dwellers.  Community gardens are also on the rise.  Research indicates that community gardeners have lower body fat and a lower chance of obesity than their non-gardening counterparts. 

Start with resilient vegetables, like zucchini and tomatoes.  Plant what you will eat, and eat what you plant.  Ask around, most gardeners are happy to share tips and advice. You’ll be surprised at the great taste of a home grown vegetable.  You can also grow herbs to flavor your vegetable dishes.  

Balance Training

Recently Nik Wallenda made history by walking across the Grand Canyon on a tight rope. While most of us will never attempt such a feat, it’s always a good idea to work on our balance.

Balance training is not only good for coordination, it also works the muscles in the core and helps us avoid injury especially as we age.

Try some of these simple balance progression exercises for practice:

• Stand on one foot and circle your arms backwards 
• Next, circle one arm at a time
• Progress to more difficulty by turning your head and watching your finger tips for the entire circle
• Try it again with your eyes closed

Balance is an important part of your fitness routine. You can also work on your balance using a stability ball, a wobble board, or a Bosu balance trainer.