Healthy Family Exercise Tips in Summer

How Parents and Children Can Work Out Safely on Hot Days

Jun 6, 2009

Families can exercise safely this summer by drinking plenty of water, having good sun protection, avoiding extreme temperatures and recognizing signs of heat exhaustion.

Summer months offer many opportunities for families to have more outdoor activities together. However, exercising for long periods of time out in the hot sun can do more harm than good, especially in young children.

That’s why it’s crucial to know some healthy family exercise tips in summer. Here’s how parents and children can work out safely on hot days.

Drink Plenty of Water

Water is essential to good health. During summer, it’s even more important to drink plenty of water as the body gets dehydrated more easily due to the increased heat and dryer conditions. Make sure every child has his own drinking bottle whenever the family is out. Remind kids to drink up regularly to replenish lost fluids after exercising, playing sports or just running around the park. Kids can also increase fluid intake by drinking juices and eating more fresh fruits and vegetables.

Have Good Sun Protection for Children

Teach children the importance of good sun protection. Apply sunscreen on kids thoroughly before getting out of the house. If kids are uncooperative, use fun methods to get them to put on sun protection lotions. Use a clean paint brush or a washrag hand puppet to apply sunscreen. Reapply sunscreen every few hours if the kids sweat excessively or go swimming. Parents should get kids to wear sun protective clothing, wide rim hats and sunglasses with UV protection as well. Also, try to play in shaded areas.

Avoid Extreme Temperatures

If possible, avoid direct exposure to the sun, particularly between 10am and 4pm in summer months. Check the weather forecast before planning a day out. Pick days that are not too hot for outdoor activities with the kids.

If the family must go out in the hot sun to play, make sure the body acclimatize to the high temperatures slowly. Likewise, avoid rushing back into a cold, air-conditioned room after strenuous activities under the hot sun.

Recognize Warning Signs of Heat Exhaustion

Children who spend too much time outdoors are prone to heat exhaustion. Therefore, parents should learn to recognize the warning signs of heat exhaustion. Stop children’s activities and get them to rest in a cool, shaded area with good air ventilation if they complain of headaches, dizziness, nausea, extreme tiredness, excessive sweating and muscle cramp. Loosen their clothing and apply a wet sponge on their body. Give them sips of water.

Summer is about having fun in the sun. Parents should learn healthy family exercise tips in summer to keep children safe while playing sports and out in the sun. Encourage children to drink plenty of water, have good sun protection and avoid extreme temperatures. Parents should also watch out for warning signs of heat exhaustion as children are very susceptible to heat-related illnesses on hot days.

Molloy, Hugh and Egger, Garry. Skin Fitness. New South Wales: Allen & Unwin, 2008.

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