5 Ways to Stay Fit and Beat the Heat
July Newsletter
TIME OF DAY
Mornings will be the coolest time of the day during the summer. Especially in New York City as the pavement heats up, you can feel baked.
GET ACCLIMATED
For the average person, it can take two weeks to gradually acclimate to hotter temperatures. So if you are used to exercising indoors at the gym, start slowly outdoors. Cut your workouts in time and intensity, then gradually build up to your full program over two weeks time.
GEAR
Wearing loose fit, light weight “dry fit” and light colored clothing will allow your body to sweat and cool itself properly. Wearing tight fit, heavy weight cotton or dark colored clothing will impede your body’s ability to cool itself efficiently. Wearing a hat and sunglasses will keep the sun off of your head and out of your eyes. Use a “buff” or bandana to cover your neck. Try placing frozen ice cubes in your buff to keep your neck cool during your workout.
HYDRATION
Freeze your water bottles the night before. You should be sipping fluid every 15 minutes to avoid dehydration. Water is best. However, if you are exercising intensely or really sweating, you may choose a sports drink such as Gatoraide to keep your electrolyte levels prime. You are most likely dehydrated if: you are thirsty, do not urinate regularly, or your urine is dark in color. Normal, healthy urine is a clear with a light lemonade color.
HAVE A BACKUP PLAN
If it’s simply too hot outdoors to exercise safely, then stay inside. Unfortunately, gyms are closed in New York City due to coronavirus. So try making space in your apartment for an online yoga, Pilates or strength training class.
Patients often have to wait weeks or months to gain access to providers—long enough for conditions to move from acute to chronic. I bring physical therapy to you, to meet your wellness goals with the convenience of a mobile service that comes to your home or office. My goal in delivering you personalized one-on-one care is for you to have a pain-free and healthy lifestyle. I provide a mobile physical therapy experience to Northern New Jersey and New York City that empowers, educates, and restores balanced healthy movement without the drive to appointments, having to re-schedule your day, or cope with crowds and traffic. – Jim Palmer, Physical Therapist
What clients are saying…..
I started PT with Jim over FaceTime in the height of COVID. I have done a lot of PT, but this is the first PT that feels function oriented and strength building. Jim is encouraging and affable. He is always ready to cheer on my small wins! I highly recommend seeing Jim in-person or online!
Catherine Galateria
Working with Dr. Palmer has been a pleasure. He took time up front to understand my injury, assess where I was stronger and where I was weaker and to talk through what I wanted to achieve. I can’t speak highly enough of Jim. He’s both technically excellent as well as just a genuinely nice person.
Alex Lorton
…. After listening intently to my symptoms and doing some manual tests, Jim realized I had a different injury than the doctor had prescribed. He recommended fresh strengthening exercises which, combined with his stretching, improved my condition quickly. Jim also set me up for lasting relief by teaching me how to address the pain if/when it arises again.
Marc Adelberg
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