Be prepared

Both weekend warriors and fitness buffs could probably benefit from Midtown Athletic Club’s Steve Strumpf's tips to stay healthy and safe during the upcoming summer months:
    • Warm up before workout/activities. It's important to stretch your muscles, especially those that will be primarily utilized.
    • Use sunscreen. Use an SPF 30 or greater to protect against harmful UV rays.
    • Include family in activities. It's equally important for adults and children to be physically active, so consider a family walk or bike ride after dinner and on the weekend. Seek out activities such as swimming or tennis that offer additional fun and work important muscles while also working on overall
balance. (If you have cats, buy them toys so they can stay active, too.)
    • Use safety equipment. Helmets, knee pads, and other activity-specific equipment can help prevent injuries.
    • Get medical attention if injured. Unless you have medical training, do not assume you can treat yourself, unless it's a minor cut or scrape.
    • Keep well-hydrated. Be sure to drink water or other beverages with electrolytes, such as sports drinks, to prevent dehydration.  Caffeinated and alcoholic beverages should be consumed in moderation after you finish with your exercise or game.
  • Wear appropriate attire. Hiking boots are most appropriate for time on the trail and sandals are inappropriate for running.  Wear appropriate layers and ventilated clothing so you can adjust to changing temperatures.
   • Follow proper nutrition. Eating a variety of fruits, vegetables and whole grains, along with lean proteins, will keep you satisfied before, during and  after physical activity.  Consuming foods with high sugar content will give you an initial boost, but will quickly deplete your energy levels.
    • Cool down after your workout. It’s important to return your heart rate to normal quickly, so walk for a few minutes after running, swimming or playing active sports such as tennis. Coast on your bicycle after a ride, and stretch your muscles to avoid fatigue.
   •   Take time for your mental health. It’s important to reduce stress and improve your mental state.  Take five minutes at the beginning and end of each day to clear your mind, take a Yoga or Pilates class, or use your activity time to rejuvenate.
   More info: www.midtownclubs.com.