1 . Tips to Exercise When It’s Really Hot Outside

Exercising in the fresh air might seem like a good idea.     1     When we exercise outdoors in hot weather, there’s an increased risk of serious heart-related illnesses. Therefore, we need to bear some tips in mind during our workouts in the summer sunshine.

    2     Go in the morning or evening. The middle of the day isn’t a good time to exercise in the warmer months. If we choose to exercise in the midday sun or the afternoon sun, we’ll get tired soon and dehydrate (脱水) much faster in direct, intense sunlight.     3     Just try to exercise on the shady (背阴的) side of the building to avoid the midday sun.

Drink promptly (及时地). Regardless of how fit we are, exercising outside will pose a significant danger to our body when it’s hot. Drinking water is probably the most basic part of exercising in the sun.     4     Drink water every 15 minutes when exercising in the heat, even if we are not thirsty. Aim for 2 to 4 cups (16 to 32 ounces) of fluids each hour.

Dress appropriately. Wear material that will help our body breathe. Consider wearing light colored clothing.     5     Besides, sunscreen is a must whenever we exercise outdoors. In addition, don’t forget to bring a hat because it provides shade so our head can stay cool.

6 . Are you sitting more than ever?     1     You’re probably sitting while reading this. Sometimes you sit when you are driving or attending a meeting. Other times you sit when you engage yourself in watching a movie or playing computer games. That’s undoubtedly a lot of sitting. The fact is, the amount of time spent sitting has increased over time.     2    

We know sitting too much is bad, and most of us naturally feel a little guilty after a long-time TV watching.     3     A study on nearly 8,000 adults suggests that there’s a direct relationship between the time spent sitting and our risk of early death of any cause. As the total sitting time increases, so does the risk of early death.

“Sit less, move more” is what the Heart Association encourages us to do.     4     It is like telling someone to just ”exercise“ without telling them how. Exercise guidelines are always more practical. For example, the Center for Disease Control recommends adults do exercise for two hours and 30 minutes every week, plus muscle strengthening activities two or more days a week. We need similar guidelines for sitting.

    5     “It would probably be like, for every 30 continuous minutes of sitting, stand up and move or walk for five minutes at a quick pace,” Diaz, the lead researcher said, adding that the study has put us a step closer to the satisfying guidelines. But more researches are needed to confirm their approach.

9 . Yoga is a discipline I’ve long been a fan of, and I practise sun salutations (拜日式) several times a week. I know it does me good and now I have to add another benefit — it could be a life saver for people recovering from a heart attack.

I’m not at all surprised to learn that an Indian study of almost 2,500 people recovering from heart surgery found breathing exercises and stretching boosted circulation and strengthened the heart Furthermore, the researchers claimed a three-month programme of yoga while recovering from surgery after a heart attack resulted in a lower risk of being bit by another.

Better sill, people who did a daily hour of breathing exercises and gentle movement were about 16% less likely to die over the next five years. Why? Tests showed participants’ hearts were pumping blood around the body more efficiently.

Lead researcher Professor Naresh Sen, from Jaipur, said, “Patients undertook three months of a Dew daily one-hour programme specifically designed for patients who have heart diseases, combining yoga with meditation in the morning, and a pattern of breathing exercises, comprising slow and fast breathing elements in the evening. Yoga and breathing exercises may reduce metabolic (新陈代谢的) stress, reduce oxygen demand and prevent ventricular remodelling (damage to the heart).”

Yoga performed well given tat the trial involved patients who bad suffered the most serious type of heart attack, where one of the major arteries is blocked. All bad undergone surgery to widen the vessels, using a stent (支架) to allow blood to flow more freely. Half the patients were then put on a three-month programme of yoga Over the next five years, the patients in the yoga group were 16% less likely to die. There was an unexpected bonus too, heart performance was improved, with an 1I% boost to its ability to pump blood round the body. Those who didn’t do yoga saw an increase of only 4%.