1. Outdoor sports in summer should “avoid heat”
Sun protection: Summer is the time of year with the strongest sunlight, so when exercising in summer, it’s essential to avoid direct sun exposure. Choose indoor activities whenever possible, such as table tennis, indoor badminton, swimming, etc. If you do exercise outdoors, try to do it in the early morning or at dusk.
Hydration: You sweat a lot during summer workouts, losing significant amounts of salt, which can lower cell osmotic pressure and lead to sodium metabolism disorders, causing muscle cramps and other issues. Therefore, drink 450 to 600 milliliters of water 10–15 minutes before exercising. During the workout, drink 150 to 240 milliliters every 10–15 minutes, even if you’re not thirsty—but avoid overly sweet drinks. Rehydrate promptly after exercising, but don’t chug it all at once. Instead, opt for “frequent sips in small amounts.”
Adaptation: Exercising in summer consumes more energy, so follow the principle of “warm-up – exercise – cool-down.” Start with low-intensity movements, gradually increasing intensity as your muscles warm up. End your workout with relaxation exercises such as walking slowly, massaging your legs, or taking a few deep breaths.
Clothing: Cotton clothing is best for summer workouts. The looser the fit, the better the ventilation. Lighter colors absorb less heat.
Environment: Places with fresh air such as by rivers and lakes, parks, or courtyards are great for outdoor exercise.
2. People with chronic illnesses shouldn’t stop exercising in summer
For those who are ill, moderate exercise in summer won’t worsen their condition—in fact, it can aid recovery. So exercise is absolutely essential. This is especially true for people with chronic diseases like high blood pressure or diabetes, who should stay consistent with their routines.
High blood pressure: Focus on light, low-intensity exercise such as jogging for 5–20 minutes (if heart function is normal). You can also alternate jogging and walking—for example, jog for one minute, then walk for two minutes; or jog for two minutes, then walk for four minutes. Those with greater stamina can extend the jog-walk combination to 20 minutes. Other good options include walking, calisthenics, or tai chi.
Diabetes: Try fitness walking—slow walking for 15 to 30 minutes at 70–80 steps per minute, moderate speed at 90–100 steps per minute, or fast walking at 110–120 steps per minute. Adjust pace according to personal stamina. Patients with better fitness can add light weights while walking, then follow with a set of calisthenics.
3. Healthy people should keep summer exercise “light”
The three golden rules for summer workouts are: low energy expenditure, low technical skill required, and flexible timing. Exercise types vary for different groups.
Office workers: It’s not about sweating profusely—it’s about gently “saying goodbye to sub-health.” Walk home from work in the evening, keeping it within an hour. Jump rope non-stop for at least ten minutes. Climb stairs at least once a day.
Women looking to lose weight: Use a hula hoop at home for over 20 minutes. Perform 20 sit-ups every night.
Men: Do 5–10 push-ups daily.
Children: Exercise regularly to build strength. Do two sets of radio calisthenics every morning. Swimming improves cardiopulmonary endurance—swim for 10 minutes to half an hour, around two or three times a week. For safety, choose an indoor pool if possible. In the evening, play badminton with parents.
Seniors: Exercise moderately and monitor heart rate. Start the day with half an hour of activity—do some tai chi, take a walk, or go for a light jog, generally covering 2–3 kilometers. At home, do light, regular stretching exercises (including arms, neck, lower back, and legs).
4. Pay attention to exercise safety
Prevent cramps while swimming: Since water temperatures are cooler in the early morning during summer, always do a proper warm-up or splash cold water on your body before swimming to prevent cramps or other accidents.
Preventing Sprains in Ball Sports: Be sure to warm up your hands and feet before playing to avoid sprains or muscle strains.
Also, do not eat breakfast or play on an empty stomach before a game—drinking a glass of milk is best. For evening games, wait at least one hour after eating, or just have a meal after playing.
Smart Exercise to Control Strong Appetite
Swimming
Any water-based fitness activity can increase your appetite because constant paddling burns a lot of calories. A woman weighing 135 pounds can burn 225 calories by swimming at a moderate pace for half an hour. Dr. Bracko, Director of Fitness Consulting, believes that being immersed in cold water causes the body to lose heat, which may also prevent the release of hormones that suppress appetite. To reduce cravings, you can warm up your body by taking a hot shower or going for a brisk walk for a few minutes. You can also drink a low-sugar hot beverage such as coffee or tea, or even some warm broth.
Running or Cycling
You may have experienced this: after running for a long time, you don’t feel very hungry when you stop. Dr. David Stensel from Loughborough University in the UK believes that exercise may lower the level of ghrelin—the hormone that stimulates appetite in the short term—while increasing the level of peptide YY, which suppresses appetite. The more intense the exercise, the more noticeable this effect. This may be because your body needs to speed up blood circulation throughout to lower your temperature. Eating food, on the other hand, causes blood to flow to the stomach to aid digestion. So your body reduces appetite to prevent blood from concentrating in the stomach.
But like all good things, this fullness effect doesn’t last long. About an hour after exercising, your body will start craving food. To reduce calorie intake, have some carbohydrate-rich snacks like whole grains or fruit within 30 minutes.
Strength Training
Compared to running and cycling, weight training has a lower impact on stimulating appetite, so you may not feel hungry after putting down the dumbbells. But you should still consume 10 to 15 grams of protein within an hour to help repair your muscles. You can eat a slice of whole wheat toast with egg or a small half-cup of low-fat cottage cheese.
Yoga
Research shows that yoga practitioners tend to eat more moderately and are less likely to gain weight over 10 years. Learning to maintain focus during uncomfortable poses may also increase your tolerance for other challenges—such as resisting the urge to binge eat when stressed. This requires concentration and helps build resistance to bad habits.