First, arrange the time skillfully. Because 10 has the strongest ultraviolet rays from morning to 4 pm and the ground temperature is high, physical exercise should be avoided as much as possible and should be carried out in the early morning or evening. As for the exercise place, you should choose a cool and ventilated place outside. If you exercise at home, open the window to keep the air circulating, and don't exercise in the air-conditioned room for a long time. At the same time, the summer exercise time should not be too long, and it is best to control it at 1 to 2 hours. If the time is too long, it is easy to have symptoms of exhaustion and heatstroke.
Second, choose carefully. It is not advisable to do strenuous exercise in hot weather, such as football, basketball and tennis. You can choose swimming, jogging, dancing, aerobics, walking and so on, which is especially important for the elderly. Older people can choose Tai Chi, sword dance and gateball.
Third, drink more water. Because high temperature will cause a large amount of evaporation of human body fluids, you should pay attention to drinking plenty of water before and after exercise. Half an hour before exercise, it is best to replenish 300 to 600 ml of water, or replenish water several times in a small amount during exercise. Don't take a bath immediately after exercise. It's best to take a bath for half an hour first, and then wash it when the sweat on your body is dry. If the hands and feet cramp during exercise, it means that a lot of sweat has taken away the body's electrolyte, which can be supplemented by eating kiwi fruit, drinking light salt water and lemonade.
Pay attention to getting ready for exercise before exercise, move all joints well and open ligaments. If the weather is hot, choose the right exercise time. Generally speaking, you should choose a cool place before 10 am and after 4 pm in hot weather. Whether outdoors or indoors, you must choose a ventilated environment to exercise and avoid some strenuous sports, such as basketball, football and tennis.
Before and after exercise, you should properly replenish water and add some salt. In addition, if you feel unwell during exercise, you should immediately stop exercising and carry out relevant treatment.