01 February 2014

rehefitness newsletter August 2013

Image of a hot sun

Fit Fact

Beat the Heat!

During the summer months, it gets hot in Phoenix. From May through September average temperatures are above 80°F and that presents some challenges for exercising outdoors. Here are two suggestions that will help you to reduce your risk of exertional heat related illness.

First, drink plenty of fluids such as water and sports drinks. Avoid beverages containing caffeine, protein, or alcohol as these will hinder the body's ability to hydrate.

Second, reduce your exercise intensity or consider resting ten minutes for every hour.

Physical activity is important at all times of the year. Don't get beat by the heat. Join me for some great fitness opportunities!

"Beat the Heat Before It Beats You." Fitness Facts. ACE Fit, n.d. Web. 6 Aug. 2013. < http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2646>.

"Fun Summer Days." NIH News In Health. National Institutes Of Health, June 2010. Web. 6 Aug. 2013. < http://newsinhealth.nih.gov/issue/jun2010/feature1>.

Gaustad, Scott. "Exercising in Hot Weather." US Public Health Service Commissioned Corps. N.p., n.d. Web. 6 Aug. 2013. < http://dcp.psc.gov/ccbulletin/articles/FitforDuty_080307.htm>.

Nutrition Nugget

The Sunshine Vitamin

Vitamin D is the sunshine vitamin. That said even in the Valley of the Sun, you may not get enough vitamin D. Here are some things to know about this very intriguing nutrient.

  • Worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups.
  • Vitamin D is both a nutrient we eat and a hormone our bodies make.
  • Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.
  • Vitamin D may also help increase muscle strength, which in turn helps to prevent falls, a common problem that leads to substantial disability and death in older people.

You may benefit from an additional vitamin D supplement but you should probably do some more internet research, consult your physician and maybe even request to get your vitamin D levels tested.

"Vitamin D Quick Facts." Dietary Supplement Fact Sheet. National Institutes Of Health Office Of Dietary Supplements, 24 June 2011. Web. 5 Aug. 2013. < http://ods.od.nih.gov/factsheets/VitaminD-QuickFacts/>.

"Vitamin D and Health." The Nutrition Source. Harvard School Of Public Health, n.d. Web. 5 Aug. 2013. < http://www.hsph.harvard.edu/nutritionsource/vitamin-d/>.

Thanks for making this a part of your day. Have you got questions that you'd like answered? Have you got questions about personal fitness and nutrition that you'd like answered? I might be able to answer them here in future issues of this exclusive email newsletter. Send me an email and I'd be happy to answer your questions!

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