Don’t feel like exercising this summer? “Hot and humid weather is no excuse.” That’s what fitness manager Luke Knotts of Advocate Good Samaritan Health and Wellness Center in Downers Grove says.

“Even though the extreme heat and humidity, coupled with the 17-year cicadas, can make exercising more difficult,” he said, “my recommendation is to strive for 30 to 60 minutes of aerobic activity most days of the week to maintain or improve current fitness levels.”

Exercising safely requires taking steps to prepare for the heat, according to Dr. Barbara Loeb, president-elect of Advocate Good Samaritan Hospital. “It’s possible to prevent common issues associated with the heat by taking precautions such as drinking water before, during and after a workout and by exercising indoors when possible.”

Some enjoy indoor workouts no matter what the weather is outside.

“I exercise to relieve stress and feel better,” Loeb says. “I like to work out four or five days a week. It’s easier to get an intense workout in air-conditioned comfort.”

Knotts says that air quality is a factor. “In high heat and humidity conditions, for example, perspiration does not evaporate efficiently, and it’s harder to regulate body temperature,” he explains. “To compensate, you may have to ‘go easier’ – slow down or shorten your workout.”

Loeb offers these summer exercise safety tips:

– First and foremost, hydrate. Carry cold water with you; drink often. Consider a sports drink with electrolytes if you are working out for more than an hour.

– Monitor your heart rate. If your heart rate goes above your target, slow down or stop to avoid further distress.

– Acclimate your body to exercising in the heat by starting slowly and allowing time to cool down afterward.

– Avoid exercising outdoors in the high heat and pollution of the day. Instead, try exercising before 10 a.m. or after 7 p.m.

– Exercise indoors in a climate-controlled environment such as a health club or shopping mall.

– Dress in light-colored clothing because it reflects the heat better than darker colors.

– Wear a hat to protect both eyes and face from excess sun exposure.

– Wear poly-cotton fiber blends, which wick perspiration away from the body, allowing it to evaporate easily.

– Use sunscreen, even on a cloudy day, to protect yourself from skin cancer. The sunscreen should be oil-free so as not to interfere with the sweating mechanism, and it should be waterproof so you do not sweat it off.

– Shower and change clothes soon after exercising to avoid skin irritation.

– Always check with your physician or health-care provider before starting any new fitness routine.

For more information about working out safely in the summer heat, visit advocatehealth/goodsam, Fitness and Wellness link.

For a doctor referral, visit advocatehealth and click on Doctors.

The Good Samaritan Health and Wellness Center is a 90,000 square foot fitness center with three indoor pools, a track, an extensive fitness floor and weight room, three group exercise studios (including Yoga and Pilates studios) and a basketball court, located in Downers Grove, Illinois. Serving the western suburbs of Chicago, the Wellness Center is the only advisory member of the Medical Fitness Association in DuPage County. As part of Advocate Health Care, Good Samaritan Health and Wellness Center can be reached by visiting advocatehealth/goodsam.

Article Diane Ahern, Good Samaritan Health and Wellness Center.