July 30, 2010

Information & Safety Tips for Summer

The longer days of summer provide ample time for walking. Get out of bed early and take a 10 minute walk to wake up your senses, or enjoy a family walk after dinner. The warm temperatures and sunny days are great for being outdoors!

Practice safe walking! Below are some tips to help you enjoy Healthy Maine Walks walking routes this season.

1. In the heat, wear a hat and lightweight clothing, drink plenty of water and, if needed, go slowly.
2. Avoid sunburn by always wearing sunscreen of at least SPF 15, and reapply every two hours.
3. Try to go outside early in the morning or in the evening when it is cooler out.
4. Be aware of signs of overheating: sweating too much, nausea, clammy skin, feeling cold, feeling headachy, or getting cramps. Stop immediately if you experience any of these. Drink some water, find some shade or air conditioning and try to cool down.
5. If you walk along the side of the road, always walk on the left side facing traffic so you can see approaching cars.

If you are just getting started with physical activity, start slowly with 5-10 minutes of walking and work your way up to 30 minutes each day. You can do your 30 minutes in three 10-minute blocks. Work up to 2 ½ hours of activity a week!