Fit & Healthy

Exercising Outdoors in the Summer Months

Michele DiCarlo, Sports, Recreation and Activities Director

Whether you are jogging to the Fitness Center, riding your bike, or playing tennis, be mindful of how your body feels and stay ahead of heat related issues.

Exercising in hot weather puts added stress on your body. Letting your core body temperature rise significantly can put you at risk for heat related illnesses. To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity also is high, your body faces added stress because sweat doesn’t readily evaporate from your skin. That pushes your body temperature even higher. Take care of yourself through the summer months and stay well ahead of dehydration by drinking more water than usual as you will be sweating more.

Some heat related illnesses to be aware of:

• Heat Cramps – Heat cramps can be painful, involuntary muscle spasms that usually occur during heavy exercise in hot environments. The spasms may be more intense and more prolonged than are typical of nighttime leg cramps.

Fluid and electrolyte loss often contribute to heat cramps.

With heat cramps your body temperature may be within normal limits.

• Heat Exhaustion – Heat exhaustion is the body’s response to an excessive loss of the water and salt, usually through excessive sweating. People most prone to heat exhaustion are those that are elderly, have high blood pressure, and those working in a hot environment, so be kind to your landscapers.

• Heatstroke – Heatstroke is caused by the body overheating. This is a condition marked by fever and often by unconsciousness, caused by failure of the body’s temperature-regulating mechanism when exposed to excessively high temperatures. A person’s core temperature is usually above 104. A person will usually be pale and may not be sweating.

Zumba

Watch for warning signs and symptoms including:

• Excessive sweating • Visual problems • Muscle cramps • Nausea • Vomiting • Cramps • Increased heart rate • Low blood pressure • Irritability • Dizziness • Confusion • Weakness

If you feel any of these symptoms, you will need to lower your body temperature right away. Stop exercising immediately and get into an air-conditioned area and drink water immediately. Remove sweaty clothing. You can place cool towels, fan your body, apply ice packs to neck, drink sports drink or water. If you don’t feel better within 15-20 mins call 911 or seek medical attention.

Evaluate the weather before exercising, wear appropriate clothing, drink plenty of fluids, avoid mid-day exercising as it is the hottest time of day, wear sunscreen and knowing your fitness level are all ways to avoid heat related illness. You can always workout at the Fitness Center indoors in the luxury of air conditioning. Your workout doesn’t need to be ruined by the heat. If you are training in the heat, ease into your workouts. Stay in the heat for a period and then incrementally increase your workout time. Again, drink plenty of fluids and stay safe.

fit&HEALTHY

Wildlife Hunt

Barre and Bubbles Sports Day

UPCOMING ACTIVITIES

Clemson University 4-H Extension Program – Forces of Nature Enrichment Program

JUNE 6 – 10 9:00 AM-12:00 PM

Dive In Movie

FRIDAY, JUNE 24

4th of July Poolside

MONDAY, JULY 4

Dive In Movie

FRIDAY, JULY 15

Kids Father’s Day Crafts

SATURDAY, JUNE 18

Kids Crafts Activity

SATURDAY, JULY 30

Big Ball Kickball

FRIDAY, AUGUST 5

Back to School Party

FRIDAY, AUGUST 26

Special Notice: Hampton Hall will be hosting the Bluffton Bobcat Scorcher 5K run Saturday, August 13.

Visit the Social Events & Activities calendar online for event details and registration!

fit&HEALTHY

SWIM LESSONS

Swim lessons with Stefan Bauroth are designed to help both beginners to advanced swimmer meet their individual goals in the water. He works with ages 6 months to adults.

Rates (per lesson/class)

Private 1:1 $35

Semi-Private 2:1 $45 ($22.50 each)

Small Group 3:1 $54 ($18.00 each) Group Private 4:1 $72 ($18.00 each)

Contact Stefan to schedule a swim lesson today. islandswimsc@yahoo.com | 843-298-7171

Summer brings so much joy to our lives—sunshine, outdoor activities, and all the sunburn that may go with it. That being said, always remember to apply sunscreen before having fun in the sun! Even if it states “waterproof” reapplication of sunscreen is a good idea. Also, try to be mindful of dehydration and countering that with plenty of water consumption. Parched skin is more likely to peel than moisturized skin, so always moisturize in the summer as much as the winter months! For some extra pampering of your skin consider spa treatments of massage and facials with hydrating nutrient oils to enhance your summer glow as well as loosening up those aching muscles from your competitive sports! Your visiting family is welcome at the Spa too! Rejuvenate yourself with rest and relaxation!

To schedule a spa appointment, contact Tara Gabriel, LMT & Skin Care Professional, 843-540-0440

SPINACH AND RICOTTA CHICKEN

INGREDIENTS

FILLING 1 cup part-skim ricotta cheese 1/3 cup reduced-fat Parmesan cheese ¼ teaspoon garlic powder ¼ teaspoon freshly ground black pepper 1 (10 oz) packaged frozen chopped spinach, thaw, drain and squeeze dry 1 large egg

CHICKEN 6 (6 oz) skinless, boneless chicken breast halves ½ cup dry white wine

METHOD:

Preheat oven 350 degrees. Prepare filling, combine all filling ingredients. Prepare chicken, place each chicken breast between 2 sheets heavy duty plastic wrap; pound to ¼ inch thickness using meat mallet or rolling pin. Divide and spread filling evenly over chicken. Roll up chicken. Tuck in sides; place chicken, seam down in 13 x 9-inch baking dish. Pour wine over chicken. Cover dish with foil. Bake for 30 mins, basting chicken with wine every 10 mins. Uncover and bake an additional 10 mins or until chicken is done. Remove chicken from pan; keep warm. Strain wine mixture through a strainer over a bowl; discard solids. Serve wine mixture over chicken. Serves 6 • Calories 265 • Fat 7.3g • Protein 40.5g • Sodium 307mg • Fiber 1.5g • Carbs 4.7g