Hello Everybody,
Walking for weight loss in the summer can be a delight. The warm breeze, the blue sky, the flowers, the birdsong, the sunshine. Yes, the sunshine. It feels good and it is tempting to stay in it a long time. Be careful, your skin will be receiving two types of radiation - ultraviolet type A (UVA) and ultraviolet type B (UVB). UVA penetrates deep into the skin, it contributes to aging and is also the radiation that can give you cancer. UVB burns. It is the one that makes you wish you had kept your shirt on or worn a hat. Sunshine is lovely, but it can ruin a day, a holiday or a life.
Sun screen is a must and should be used liberally and renewed every few hours. You should use broad spectrum coverage for all skin types. This will protect against both UVA and UVB. You then must consider the sun protection factor (SPF). The range should be at least 15-30 for all skin colours. Use this and you will be safe.
It is not only your skin that needs to be protected from the sun. Your eyes are vitally important. It is easy enough to go into a shop and buy a pair of sunglasses. But if these are labelled ‘cosmetic’ or do not give information on UV protection you are not saving your eyes. You are just saving money. Ultra violet radiation can damage the clear outer parts of the eye and has an effect on the development of some types of cataracts. Eye protection is not a money saving option. So choose sunglasses that block at least 95 percent of UVA radiation and at least 99 percent of UVB radiation and your eyes will be well protected.
Clothing must be appropriate to the temperature and the activity. A hat should be worn and if possible you should wear clothing that wicks away moisture from your skin to the outside of the material where it evaporates. Wear loose clothing and in the heat of the day cover up as much as is comfortable.
Drink plenty of water. Everybody should do so, but if you are overweight you will sweat a lot and it is even more necessary to replace the liquid lost. An hour before you walk drink a large glass of water While walking try to drink a cup of water every mile, after an hour have a cup of a sports drink containing salts. Do not drink ‘energy’ drinks. Most are carbonated and consist of large amounts of caffeine and sugar. You should not drink them when you exercise and the sugar will do nothing for your walking for weight loss program.
Now you are prepared for your walk in the sun. The same precautions apply, of course if you taking part in activities such as swimming, cycling, riding or any other outdoor sport.
This may seem rather a lot of trouble for a couple of hour’s walking and a picnic. But sunscreen, sunglasses, water and loose clothing is not too much to remember. If you have ever had sunburn or heat exhaustion you will know a few simple precautions are well worth the trouble.
See you soon,
Peter Stockwell
12 June 2010
Photo. Robert Crum
Add A Comment