Avoid the Heat: Choose the Time You Walk Carefully By Dr. Nirenberg Summer is in full swing across the country, with a stifling heat wave making daily walks a real chore. In fact, sky-high temperatures have been known knock regular walkers off your routine. What’s a Volksmarcher to do? I’ve come to believe there’s always a way to overcome obstacles to walking, and the heat of summer shouldn’t stop anyone. That’s why I think the biggest adjustment to summer walking programs have to come when you walk, not just how you walk. Whether early in the morning or later in the evening, avoiding the intensity of midday heat is the goal. Here’s how walkers can stick to their plans, no matter how ambitious you are. Finding a Clear Path in the Morning Hours While many AVA events start out bright and early, you might find yourself struggling to get out and keep walking when the heat hits your area. I recommend hitting the walking paths before the sun makes its ascent. No matter how hot it gets by the afternoon (or late in the morning, you have your best chance making it out early. By the time, you’ve finished walking, the sun is barely making its presence felt. You’ll plan your day around the peak sun hours. As the years start to creep up on you, you’ll need that extra energy. Save your energy for the cooler times. If you interrupt your sleep schedule, you can always take a nap in the A/C later. Enjoying the Summer Evening Walk Another way to sidestep the oppressive heat is taking evening walks in your area. As far as summer is concerned, a walk down the beach with a light ocean breeze blowing is almost impossible to top. But any coastal area works just as well. Harbors, bays and lakes deliver a similar feeling when you want to explore outside your regular hours of circulation. Of course, walking at night has its share of hazards. The best system is to know the area where you’re headed so there’s no confusion. Setting up a walk with a friend at night is the ideal scenario for Volksmarchers who want to beat the midday heat. What One Study Suggested about Night Walking While morning walks are ideal, your schedule might get in the way. These situations leave you only with the option of night walking. I reviewed a research study published in the Journal of Physical Medicine that tackled the subject, charting the progress of 42 women aged 48 to 58. Comparing walkers by day with walkers by night, the evening amblers started showing improved body compositions (less fat, more muscle). Researchers also studied the diets of the women in the study. Those who walked at night made better dietary choices than the morning walkers. Maybe it was breaking up the routine of computer or TV time; maybe it was the empowering feeling of exercise after the sun went down; in either case, it reminded me that there’s a lot to be said for evening strolls. It’s been a oppressively hot summer in many parts of the country. When the heat wave hits your area, I suggest you don’t fight it. Just sidestep the heat to keep your walking program intact. Dr. Mike Nirenberg continues studying the benefits of walking while writing for the AVA Blog and Flowalking, his education and research site. Look for him early one morning or later in the evening on a trail near you. Photo Credits: flickr/photos/tambako/ flickr/photos/bbusschots/
Posted on: Fri, 26 Jul 2013 20:31:29 +0000
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