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Summer Safety Month
We've marked July as our summer safety month!  The newsletter below will have tips, mistakes and advice on how to make sure your summer physical activity goes smoothly.  Not only is their advice for summer exercise but general sun safety is included as well.  

Exercising in the Summer Heat
Outdoor activity obviously ramps up as the weather gets nicer.  With that nicer weather, comes changes in your body that accommodate for the extra heat.  Below are tips for keeping yourself safe while exercising outside this summer from

1.  Avoid exercising from 10AM to 3PM, get your outdoor exercise done in the early morning or evening hours when it isn't as hot
2.  Wear loose, light colored clothes to reflect the heat of the sun
3.  Sunscreen is a must, even on cloudy days
4.  Stay hydrated by drinking before, during and after you exercise
5.  Choose shaded paths or trails if possible
6.  Check the weather for heat advisories
7.  Listen to your body, especially if you feel dizzy, faint or nauseous

6 Mistakes to Avoid During the Summer
Exercising outside is refreshing and helps you feel like you've taken advantage of beautiful days, long sun hours and a relaxed atmosphere.  There are some special considerations that come with outdoor exercise. Some common blunders and tips on how they may be avoided from are:

1.  Avoid the coffee before your morning exercise.  Any caffeinated drink is a diuretic causing more fluid loss at a time where your body needs as much fluids as possible
2.  Layer wicking materials under loose fitting clothes to help with the extra moisture and possible chaffing
3. Refuel after a workout with lean protein.  Replenish needed calories, electrolytes and nutrients lost during exercise in hot environments
4.  Drink plenty of water even when swimming or doing any water exercise
5.  Wear light color clothes to reflect heat and for men who may exercise without their shirts to avoid sunburn
6. Wear sunscreen to protect your skin during your exercise

Sun Safety Tips
Even if you're not exercising outdoors it's hard to avoid being outside more during the summer.  Some tips from the Sun Safety Alliance to keep in mind are:
  • The sun is strongest between 10AM and 4PM
  • Wear a wide brimmed hat and sunglasses
  • Remember that UV light bounces off sand, snow, water and concrete
  • Keep very young children (<6 months) out of the sun completely
  • Sunscreen, at least 15 SPF, needs to be applied liberally and evenly
  • Children should be wearing at least 30 SPF
  • Apply sunscreen before being outside and reapply often
  • Reapply after swimming, sweating or toweling off
  • Don't forget your ears, lips and neck!
  • For people with thin or thinning hair, apply sunscreen to your scalp

Sun Safety for Kids
Outdoor exercise and outdoor activity ramps up for all individuals in the summer.  Kids, however, are at the most risk for damage due to the sun when outside for extended periods of time.  Below is a poster from the Sun Safety Alliance regarding kids in the sun.  Check out for more great resources! 

10 Tips for Summer Progress
Most people exercise all year to be ready for their summer clothes but can ruin some of that great progress with poor planning during the summer.  Here are 10 tips from that can help you with your outdoor physical activity during the summer months.

1.  Cool your body before exercise with a mix of a piece of fruit and crushed ice 30 minutes prior to your start
2.  Ditch the cotton socks; they tend to exacerbate blisters and sores
3.  Sunglasses are a better option than a hat to keep your eyes out of the sun
4.  Outdoor exercise can boost your mood especially when done in a group
5.  Apply at least 1 oz of sunscreen every  30 minutes
6.  Rest 10 minutes for every hour of outdoor work, especially when exercising during mid-day hours
7.  Natural cooling systems, like sweating, can fail.  Listen to your body whenever you feel any symptom of heat exhaustion
8.  Hydrate often!  Being thirsty already means you lost 1-2% of your body weight in fluids
9.  Moisture wicking materials, in light colors are best
10.  Don't be discouraged when your pace dips, or intensity takes a hit.  

Signs of Heat Related Illness
Heat related illness is one of the scariest results of poor planning and exercising in the heat.  Fortunately, the signs and symptoms are somewhat easy to spot. 

Seek emergency medical care for anyone who has been in the heat and has any of the following symptoms.
* Confusion, anxiety, or loss of consciousness
* Very rapid or dramatically slowed heartbeat
* Rapid rise in body temperature that reaches 104 to 106 degrees
* Either drenching sweats accompanied by cold, clammy skin (which may indicate heat exhaustion) or a marked decrease in sweating accompanied by hot, flushed, dry skin (which may indicate heat stroke )
* Convulsions
* Any other heat-related symptom that is not alleviated by moving to a shady or air-conditioned area and administering fluids and salts

Eating For Summer
Food can play an important role your health.  As part of Synergy's nutrition program, we offer meal plans that are geared towards helping you stay fit and manage your weight.  Enjoy this sample day for an individual on one of our meal plans during the summer.

Whole wheat English muffin with almond butter, cantaloupe, skim milk, and a cup of green tea

A.M. Snack
Greek yogurt with blackberries and walnuts
Mixed tossed salad with avocado, cranberries and white meat chicken breast and a cup of green tea

P.M. Snack
Watermelon and blueberries

Grilled shrimp with fresh zucchini and orzo.  A raw vegetable side salad with oil and vinegar dressing

Evening Snack
Seedless grapes

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1777 Hamburg Turnpike, Suite 303 
Wayne, NJ 07470

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1777 Hamburg Turnpike, Suite 303
Wayne, NJ 07470
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