YMCA TIPS FOR SUMMERTIME ACTIVITY

Summer is a great time to incorporate outdoor activity into your everyday routine. Suggestions from YMCA health and fitness staff can help you stay safe. Consult a physician before beginning a new activity or exercise regimen.

In General: Stretching, without bouncing or pulling, can help prevent injury and enhance performance. Drink plenty of water, and avoid alcohol before and during warm- or hot-weather activity. Wear sunscreen and a hat. Take breaks to prevent overheating and heat- and fatigue-related illnesses. Be active in the morning or evening to avoid direct sun and high temperatures. Be aware of poisonous weeds that can cause itching, rashes or injury. Wear breathable, cotton clothes (especially light colors).

Swimming: Swimming builds muscle and improves cardiovascular condition. Be aware of the of the water's depth, never swim alone and take breaks when needed. It is never too late to learn how to swim. The YMCA offers swim lessons for all ages.

Golf: The most common golf injury is lower back strain due to extension and rotation. Leave the cart behind, and walk the course.

Yard Work: Yard work burns about 340 calories per hour (based on a 150-pound person; those who weigh more will burn more calories, and vice versa). Gardening and other yard work moderately improve cardiovascular health, burn fat and build upper- and lower-body muscle strength. Bend the knees when picking up heavy items. Improper lifting can cause lower-back injury. Wear proper eyewear and footwear. Wear a facemask if using chemicals. Know how to correctly operate equipment. Serious injury can occur from not reading instructions.

Walking: Wear comfortable, proper-fitting walking shoes. Find a friend to walk with, for motivation and safety's sake.

Tennis: Realize the temperature on an outdoor tennis court can be much higher than in the surrounding areas.

Bicycling: This is an excellent choice for those with bone or joint problems. Make sure the bike is adjusted properly - seat height, foot position, handlebar height and handlebar reach. Wear a helmet, use mirrors to see all around and keep the bike in good condition.

If you have questions or to inquire about the YMCA, please call Patti Swanson at 313.267.5300, ext. 357 or click here to e-mail us