Tolkyn Nurusheva is an account director at Microsoft Kazakhstan, athlete, Influencer, motivator and author of weproject.media. She writes articles on sports and healthy lifestyle. Today Tolkyn told me how to do sports in summer and not to harm your body.
Tolkyn Nurusheva, Almaty, customer service director at Microsoft Kazakhstan, Influencer, @tolqueen_tolkyn
Summer is a great time for active physical activities. But it is important to take into account some rules so as not to harm your health. Here are some that will help you exercise safely during the hot season:
1. Choose exercise over professional sports.
Doctors recommend exercise over professional sports. Exercise is good for the cardiovascular system and does not put your body through peak stress like professional sports. Regular exercise will help strengthen your muscles, improve your overall fitness and even boost your mood.
2. Prepare for workouts.
Choose quality workout clothes. They should allow your skin to breathe and absorb moisture well. Don't forget about stretching, which helps prevent injuries and improves flexibility.
3. Take weather conditions into account.
On hot days, choose more moderate types of physical activity. Start with lighter exercises and gradually increase the intensity. This will help avoid overheating and dehydration. For example, a weekly 20-minute increase is considered safe for a person jogging 200 minutes a week.
4. Drink enough water.
In the heat, the body loses moisture more quickly. Drink water before, during, and after your workouts. Do not exercise on an empty stomach. Moderate your caffeine intake.
5. Avoid sunlight during peak hours.
If possible, train in the morning or evening to avoid extreme heat and sunburn. And don't forget to use sunscreen.
Sports for the summer season:
— Swimming. This sport is perfect for hot weather. Swimming strengthens your muscles, improves coordination and helps you stay fit. Plus, you'll spend time in the fresh air and get a dose of vitamin D
— Bicycling. Take a bike ride around parks or bike paths. It's a great way to strengthen your legs and cardiovascular system
— Tennis. If you have a partner, playing tennis is a great way to spend time outdoors and improve your fitness
— Running. Running in the fresh air is great. Choose morning or evening hours to avoid the intense heat
— Gymnastics. Flexibility, strength and coordination can all be developed through gymnastics. You can exercise outdoors or in gyms.
Remember, health is always more important than results. Enjoy sports and summer!
