exercise in the summer – Resilient Edge Wellness

What’s the “best” time to exercise?

Most fitness and health professionals will say the best time is the time of day that YOU will follow through and exercise. You should choose a time that works for you based on your schedule and energy levels.

Good advice! However, I’d like to make a case for exercising first thing in the morning.

I wasn’t always an early morning exerciser. However, as I got deeper into my Qigong practice, I began to follow the traditional advice to practice Qigong first thing in the morning, preferably as the sun is rising. The air is fresher and cooler, the Yang energy is rising, and you can relax and focus without interruption – which isn’t always the case later in the day.

I then tested this approach with exercise, such as walking first thing in the morning. Lately, I’ve been getting up at 5:45am to join my sensei and other Uechi instructors and students to participate in a virtual morning workout. I alternate days: Uechi workouts three mornings per week, walking the hills in our community three mornings per week. Finish with some Qigong. Head in for a cold shower and get ready for my day.

Central Texas Heat Wave Makes You Adapt

Here in Central Texas our summer came early! In fact, we’re already in the middle of a four or five day HIGH HEAT INDEX event.

We’re experiencing heat indexes of 113 to 115. Sheesh! They are running out of colors for the heat maps. We’re seeing more dark burgundies and purples on the weather maps. Southern California and Arizona are just as bad.

Even though I love the heat and love summer, I wave the white flag once the temps get up over about 92 or so. Walking in the hot Texas sun with temps in the 90s and heat indexes over 100? No thank you!

Many folks retreat inside and do their walking or jogging on a treadmill. I can’t stand walking or running on a treadmill! I used to do it when I had to, for example when I was traveling and wanted to get in a workout at the hotel gym. No, for many of us, it’s outside, fresh air, trees and natural beauty – or bust.

When you exercise first thing, you have to arise earlier than usual to fit in your exercise session and have at least a little time to cool off before you jump in the shower. You typically train in a fasted state, with perhaps a cup of coffee or tea as your only sustenance, so you feel lighter. Your body actually LIKES to move first thing! Although it may not feel that way at first, trust me: once you get through the first several days of moving within minutes of awakening, you will begin to enjoy the feeling.

It may take some effort to sell you on trying this out. So here goes. Following are just some of the wonderful benefits you’ll experience when you work out first thing.

Benefits of Exercising First Thing in the Morning

Cortisol levels are highest in the morning. Cortisol is the hormone of fear and stress. Exercising first thing, even just for 20 minutes or so, significantly lowers your cortisol levels.
Sweating from a good workout releases BDNF – Brain-Derived Neurotropic Factor – which can enhance your cognitive abilities. BDNF repairs brain cells damaged by stress; accelerates the formation of neural connections; and promotes neurogenesis (growth of new brain cells). So you think better and faster.
Intense enough exercise first thing (i.e., break a sweat, get out of breath for at least part of the workout) causes the release of dopamine, the “reward” chemical which helps promote our drive to accomplish tasks, and increases the amount of serotonin, the “feel good” chemical that regulates mood and happiness.
Early morning exercise helps to boost norepinephrine which improves your attention and leaves you feeling calmer. In turn, this makes you more productive and focused throughout the day.
Working out first thing elevates your metabolism. Working out first thing in a fasted state helps you burn fat for energy. And that metabolism bump continues for hours after.

Perhaps the most important benefit: You win that “First Victory” – following through on a commitment you have made to yourself. This helps fuel other accomplishment and goal achievement throughout your day.

Give it try!

You Can Do It!

Dr. Karen

Whew! What a furnace out there!

Here in Central Texas we have had a long, hot, brutal summer.

A severe drought has evaporated our beautiful lake into a small
river. I think we’re on day 67 (or some ridiculously high number)
of 100-plus degree days. As in 107, 108, 109 as our daily highs.

To top it off, everyone I know is having major allergy problems.
Seems the air is so hot and dry that any little thing like molds
or pollen that may be out there is causing even more problems
than usual.

Many hardy souls – including yours truly – continue to soldier on
through the heat. We are determined to go to the park and play
with our kids outside. We continue to do our daily runs and walks.

But – we are also trying to be smart about it.

For me, this means playing or exercising outdoors has to occur in
the morning. Afternoon and evenings are just too tough.

It also means that anyone spending any amount of time outside needs
to be realistic about the intensity and duration of their workouts.
Shorter and less intense is mandatory to avoid heat exhaustion.

To “beat the heat” (which is a bunch of BS really, you can’t
actually beat the heat, you have to accommodate it), you should
ensure you are adequately hydrated. Drink water, juices, decaf
teas, etc., all day long.

Here’s the other substance you should pay attention to: salt.

Salt consumption is surrounded by controversy and differing
opinions within the health and medical industries.

It’s well-known that over-consumption of salt can lead to high
blood pressure and increased chances of heart disease. Problem
is, most of the research on salt has been done on refined salt,
not on natural, unprocessed sea salt.

I think salt gets a bad rap.

Besides improving the taste of your food, here are just a few of
the things salt does for you:

-Aids in balancing blood sugar

-Aids in preventing muscle cramps

-Clears the lungs of mucus plugs and phlegm

-It’s a strong anti-histamine

-It helps maintain the structure of your bones.

Of course, if you eat a lot of processed foods, or salt your foods
with regular table salt, then you need to watch your consumption.
Regular salt has chemicals such as aluminum and acetate added
during the refining process.

I highly recommend you switch to a natural sea salt, such as
Celtic Sea Salt. Trader Joe’s also sells a good natural product.
Natural sea salts are dried in the sun and retain the iodine
content from the sea (versus refined salt, where the iodine has
to be added back in). Sea salt also contains many trace minerals
that are beneficial to your body.

In hot weather, you should (of course!) drink a lot more filtered
water throughout the day, even if you’re not that thirsty. Stay
ahead of your thirst. If you are thirsty, you are already
dehydrated. The heat causes you to sweat more, whether you
exercise or not. And you lose a lot of minerals through sweating.

Try adding a pinch of sea salt to your water. It will help
replenish and refresh you better than water alone. It can also
help restore your energy levels, especially if you have been
exercising.

You know, there are a lot of foods that get a bad rap…that
conventional “wisdom” says are bad for you. (I hammer on some of
these misconceptions about food and dieting in the “Fire Up Your
Metabolism” Program.)

We have all been mislead and sold a bill of goods when it comes
to eating in a way that supports our health, wellbeing and energy
levels.

The truth is, you don’t have to deprive yourself and feel lousy
all the time to boost your body’s natural fat burning, muscle
building mechanisms.

Imagine that: you can actually eat “real food”, enjoy yourself,
and feel and look great.

But I digress…

So, get out there and work out, even in this heat. Just be sure
to time your workout during the morning or late evening hours;
pace yourself while exercising; drink lots of water; and add a
little extra salt to your food.

You Can Do It!

Karen

“Best Breathing Exercises: Transform Body Mind and Spirit with
Dynamic Energy Exercise!”
www.BestBreathingExercises.com

Tag: exercise in the summer

The Best Time to Exercise

Central Texas Heat Wave Makes You Adapt

Benefits of Exercising First Thing in the Morning

Perhaps the most important benefit: You win that “First Victory” – following through on a commitment you have made to yourself. This helps fuel other accomplishment and goal achievement throughout your day.

“Beat the Heat”