Philly fit specialists and nutritionists give their advice on extreme ways to exercise, eat and find shade.

Philly Wellness experts will consider how you can still maintain your health habits when it is hot outside. / Photo by Getty Images.

Phil’s summers are hot – in two senses of the word. There is always something fun to do, but the temperature can be rough. Last summer was the third hottest summer in the city since 1870, with 36 days above 90 degrees, reports Questioner:. And we all know that 2021 was not much better. (This week, Phil fell into a heat wave, leaving the area feeling 105 degrees. Where is the light?)

Such high temperatures can make it difficult to exercise safely (especially when many people prefer outdoor exercise), stay hydrated enough to avoid overheating. So how do you keep track of the miles you have and if and when they expire? Below, seven local nutritionists share their tips for safe outdoor exercise, such as eating well and finding shade in the heat.

Find some shades

“On hot days, I advise you to get up early and hit one of the many amazing gyms in our city. If you work outside, however, my favorite shady spot is the Philadelphia Museum of Art. The steps may be hot, but there are some shady areas where you can work out a little. In addition, we underestimate the power of walking How good is it for our health? How can it be a great way to be active without requiring so much energy? [as other physical activities]… » Brianna Williamson, Solidcore Trainer և Registered Nurse

“Whether working outside can be free, it can be done at any time, it allows you to leave, you take off your mask, some people do not have access to clean, safe outdoor areas, it depends on the weather. Potential solution. Check out the different sections of the Visahikon Trail, which offers plenty of shade. ” Lauren Level, բար HIIT Teacher հիմն Founder of Lauren Leavell Fitness

“Lemon Hill is well shaded, like the boxers’ trail, some parts of the Shuylkil River trail. Your best bet is to try to go when the sun is not high in the sky, so at dawn or sunset. For clothes, I usually wear a hat, sunscreen, or light-colored moisture cleanser that absorbs less heat than dark-colored clothing. ” Com on Combs, Philadelphia November Program Co-Chair

Do not avoid fluctuations

“Set your expectations when working abroad. Be kind to yourself If you do not do as much as you do inside, that is normal. You will see that people take different variations in the classroom, which, in any case, should be similar to the class. For example, the board can be taken on the knees or even on the table. Ann Thornton, instructor at Tuck Barre & Yoga

Listen to your body

“Divide your workout into smaller, more manageable workouts. Try replacing a variety of strength exercises with sprinting or running. But most of all, listen to your body. No hero is created by pushing through nausea or dizziness. ” Katie Costalas, co-founder of RippedPHL

Moisturize Moisturize Moisturize

“After losing the previous water bottle, I raised it from 24 ounces to 40 ounces, inspiring me to drink more water, it worked. My other favorite drinks during other drinks are freshly squeezed juices like The Juice Jawn or Matcha lemonade from Shot Tower Coffee. “I do not do outdoor exercises in the heat; instead I choose indoor exercises such as rehabilitation yoga, yoga nidra, meditation, pranayama, which are focused on breathing, can have a cooling effect on the mind, body.” Adriana Adele, a local yoga instructor

“Water is best, or if you are a heavy sweater, a drink that contains some electrolytes, such as coconut water, Propel or Gatorade. (Gatorade produces different levels of sugar in their products these days, so you can choose the one that best suits your diet). Leslie Sholomskas, registered nutritionist at OnPoint Nutrition

Do not operate on an empty stomach before or after exercise

“I can definitely say that you want to make eating before your workout a priority. You want to make sure you are not running an empty barrel. Maybe rice cake with peanut butter, granola or banana. Also, you definitely want to stay hydrated throughout your workout. You may not want to eat after exercise, which is very difficult because your body needs to replenish, replenish glycogen stores, and get some protein to rebuild your muscles. When that’s the case, sometimes a smoothie like a smoothie can be your best bet – y:You can have a lot of food in them. ” Sholomskas

“My cold treat is Weckerly’s ice cream sandwich essential, satisfying և delicious. ” Thornton

“When I work out longer, I chew Saltstick quickly to replace electrolytes (which contain sodium, potassium and magnesium). “My favorite drink for post-workout recovery is old-fashioned old chocolate milk, which has been scientifically proven to help replenish exhausted muscles.” Combs