National Physical Fitness and Sports Month

Below is the transcription to the above audio:

Luke Askew:

Hello. My name is Luke Askew and I’m a Communications Coordinator for the North Dakota Department of Health. Today, we are here to talk a little bit about National Physical Fitness and Sports Month. One thing we want to focus on while participating in physical activity is safety, so today we are joined by Beth Oestreich, the Injury Prevention Coordinator Director for the North Dakota Department of Health to discuss some safety tips. Welcome, Beth.

Beth Oestreich:

Thank you.

Luke Askew:

So in general, just for starters, what are some tips for staying safe during physical activity?

Beth Oestreich:

Well, first of all, try to avoid exercising outside in the early afternoons, because that is usually the hottest, between noon and 3:00 PM. You should also drink water before, during, and after physical activity, even if you don’t feel thirsty. Wearing lightweight, light colored, loose fitting clothes and moisture-wicking fabrics can also be a big help to stay cool. Also, don’t forget to protect yourself from the sun with sunglasses, a hat, and plenty of sweat-resistant sunscreen of at least 30 SPF. And lastly, if you can, working out with a partner for safety is always a great idea.

Luke Askew:

And how can you give your body, or how can you plan to give your body some time to prepare for exercise?

Beth Oestreich:

Well, first of all, if you have any medical concerns, you should check with your healthcare professional before starting an exercise routine. Starting out slow, especially if you haven’t been physically active for a while, and then knowing that you can always increase the amount and intensity of your exercise routine gradually over time. And then not forgetting to warm up and stretch beforehand, as well as cooling down after you’re done exercising.

Luke Askew:

And so I know, for me, I always get really, really hungry both before and after I do physical activity and before I work out. What are some light, healthy pre and post-workout snacks that can help you stay cool, especially in the heat of the summer?

Beth Oestreich:

Well, you could eat chilled or frozen fruit. You can make homemade popsicles that are made from 100% percent fruit juice. You can also drink fruit smoothies. You can prepare and eat cold salads that are loaded with vegetables, beans, and heart-healthy fish, like tuna or salmon. You can also have chilled raw vegetables, like cucumbers, carrots, or celery, and even add a light cool dip to go with them. And for a beverage, you could drink cold sparkling water with a splash of 100% fruit juice, or even add slices of citrus or cucumbers.

Luke Askew:

Those all sound great. Speaking of the heat, of the summer, how can you beat the heat?

Beth Oestreich:

Well, one way you could beat the heat is to find indoor locations where you can be active, such as shopping malls, gyms, or community rec centers in your area. You could also discover activities that you could just do inside your home with the air conditioning, or even at work. And then, again, if you adjust your work schedule to early morning or late evening, when it’s cooler outside, then you can avoid that mid-afternoon hot temperatures.

Luke Askew:

Awesome. Well, that is all the time we have for today, but thank you, Beth, so much for helping us learn a little bit about how to stay safe while we all plan on having some fun outdoors this summer.

Beth Oestreich:

Absolutely. Well, thank you for having me.

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