Summer Walking

Walking is good for health, and especially for seniors, it is also a perfect socializing opportunity. There are groups of morning and evening walkers of seniors, and they also talk and discuss various topics. This keeps the mind and body always active. However, when the season change, it also brings about change in walking habits.

During summer, there is killing heat and sun which is a matter of concern for senior walkers, as it dehydrates them and thus they prefer to stay indoors and skip the walks. However, for continuing walking in summer, all it needs is a little care and a change in schedule and habits to keep your exercise going. Here are some tips for the summer walking:

Make it early

During summer sun is up quite early, and it is better to change your walk timings to make it a bit earlier than you would in other seasons. If you have your walk at a time when the coolness of the night is still around, early in the morning, the sun will not have any effect on you. Even otherwise, it is better to avoid going out or walking, when sun is quite high.

Change Clothes

Wear light cotton clothes to avoid heat troubling you to ensure that your skin can breathe through. Use hats or caps, if required, and ensure to carry a small towel/napkin and a water bottle to quench your thirst.

Find shady areas

It is always better to walk in the shade during the summer. There could be parks or roads with canopies and lined avenues. These areas with trees are definitely cooler as compared to open tracks or roads.

Reduce the strain

During summer, it is better to reduce the exercise as compared to the other seasons. So, if you were earlier putting three rounds of a certain park, it is better to cut it down to two rounds. The idea is not to overstrain and sweat and lose body fluids. Also, enough water and liquids should be taken to ensure that the body stays hydrated. You could even think os slowing your pace, instead of the usual speed that you follow.

Split the session

You could also think of splitting the walk session into two or three sessions. For example, if you are doing three rounds of a park or walking track, you could think of taking one round and resting for a while. You could choose the time to rest and drink water and then do the next round and so on. This will ensure that your body is not dehydrated.

Acclimatize           

Also, it is essential to get your body acclimatized to the season, in this case, summer, before you do any strenuous or stressful walking. So, when the heat is more, gradually start your exercise schedule and build it up increasing it daily, if you feel up to it. If not, you could stop at what you feel is comfortable and compensate it with some indoor exercises, like yoga or on-the-spot cycling.

Danger Signs

If you feel nauseous, dehydrated, too tired, dizzy, or sweating profusely, sit down in a shady place immediately. Drink water and rest if required, call for help to get back home. If the signs are extreme, then better get yourself to a doctor immediately, as these are signs of heatstroke and it can prove to be fatal as well. If you feel your body has heated up extremely, immediately drink water, and elevate your legs as that can help improve the blood flow to your legs. Pour cold water on yourself, your head, armpits, and your groin as that can help cool down your body. Get inside and relax under a fan or in an air-conditioned room, and if you still feel troubled, better consult a doctor.

Follow the above precautions, and watch out for warning signs, this will make your summer walk safe.

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Anil Malik

Mumbai, India

17^th May 2022