![]() ![]() ![]() Likewise, after intense training and sports competition, it is advisable to rest for 30 to 60 minutes. It is beneficial to take a short nap after eating (no more than 15 minutes). It is advisable to sleep eight or more hours a day. Remember, it is important: 100% protected and hydrated skin, a really healthy habit when doing sports in summer or under high temperatures. Apply the sunscreen half an hour before going out for the activity and renewing its application frequently, during any outdoor activity. We must make sure that the cream protects UVA and UVB, and that it has an SPF 20 or higher. Never trust yourself and take care of your skin! It is important to use sunscreen not only in the summer but all year round. And in certain sports it is also necessary to carry accessories such as gloves, a small rucksack to carry water, or a lumbar belt, among others. It is also important to always carry a small towel for a matter of hygiene. Especially when doing sports in summer or under high temperatures, it is important to do physical exercise with suitable clothing and footwear, which are a little loose and light, light in colour and preferably made of breathable fabric or cotton to encourage heat loss, facilitating the thermal regulation of our organism. Pay attention to the shoes, the ideal is to have shoes for each type of activity: tennis, running, football, etc.! The right equipment will ensure that the exercises are carried out effectively and without possible injury. Lack of warm-up and excessive exercise causes the joints to suffer and leads to arthrosis in parts of the body such as the knees and shoulders. Stretching should be progressive to reduce muscle tension and activate the body and mind. Stretching should be done 5 minutes before a physical activity, to prepare the muscles for the action. Do not forget to do different stretches before and after each physical activity, as they help prevent a multitude of injuries, it is a fundamental habit that we often forget. You should take warm-up very seriously before doing any exercise because if you do not prepare your muscles it is easy to injure yourself. The lack of warm-up and stretching of the muscles can cause injuries. ![]() Another option is not to do sports in the open air, but to do so in facilities such as gyms or sports centres that ensure a constant and optimum temperature for the practice of sports. Stay out of the sunīoth in the summer and in those stays where the sun and high temperatures are constant, such as Gran Canaria, it is always good to choose to exercise at times when the sun is not shining, such as early in the morning or late in the afternoon, and you will see that it does not cost you so much. There are foods such as cereals, nuts, proteins and fruits that should not be missing when exercising, it is convenient to always carry something with you in case there is a drop in glucose. ![]() We can make many recipes for salads and cocktails or fruit shakes that will be a good food to avoid dehydration and to avoid feeling heavy in the stomach. Especially in summer or when doing sports in summer or under high temperatures, fresh diets rich in vegetables and fruits are essential. In addition to being careful about what we eat in our daily lives, we must have a routine for eating when we exercise. Fresh and healthy dietįood is essential for a healthy life. Today we will tell you 12 healthy habits when doing sport in summer or under high temperatures that you should not forget when you start to exercise, especially under adverse temperature conditions. Certainly, sport is recommended if you want to lead a healthy lifestyle, but uncontrolled and excessive sport can harm general well-being and health. Uncontrolled sport can be counterproductive. Surely you already knew this, but there are healthy habits when doing sport in summer or under high temperatures that adapt exercise to the weather conditions, maintaining intensity and improving results. It helps you to forget worries and to relate to other people. Sport has many benefits for health and quality of life, not only in the physical sense. ![]()
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