Exercise is a key part of a healthy lifestyle, but being physically active in Oklahoma’s intense heat may prompt people to skip their regular routine.

Regular exercise offers numerous health benefits for people of all ages, including improved heart health and increased energy levels, but when the temperature climbs, there is a risk for heat-related injuries. As Oklahomans delve further into summer, finding alternative ways to stay physically active without overheating is vital.

Making exercise an integral part of everyday life from an early age can help ensure people stay physically active throughout their lives, said Candy Gabel, state coordinator for Oklahoma State University Extension’s Community Nutrition Education Programs.

“You don’t need a gym membership to make exercise a part of your everyday activity,” she said. “The key is avoiding the heat, not the exercise. If being outside to exercise is important to you, do it during the coolest part of the day. Early mornings and late evenings typically offer the lowest temperatures and less direct sunlight than the middle of the afternoon.”

Wearing lightweight, loose-fitting clothing helps regulate body temperature. For those new to an exercise program, ease into it gradually to help acclimate to warmer weather.

For those who prefer exercising indoors, there’s no limit to what can be achieved. Streaming services offer a variety of exercise options – from Pilates to yoga to high-intensity interval training. Remember, everyday chores, including vacuuming or mopping floors, or yard and garden work, can elevate the heart rate for some cardio. People can use their own body weight for resistance training with activities such as lunges, squats, push-ups or planks. Walking up and down stairs is also a good cardiovascular workout.

“Another idea is turning watching television into an active activity. Challenge yourself to do jumping jacks, stretches or planks during each commercial break,” Gabel said. “You can also throw a dance party by putting on your favorite upbeat music and dancing.”

According to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, the amount and type of activity changes across the lifespan.

“It’s never too early to get children interested in physical activity. It’s important for children ages 3 to 5 to be active throughout the day to enhance growth and development,” Gabel said. “This age group should be encouraged to participate in active play for at least three hours per day. This is a combination of light, moderate and vigorous intensity. Focus on a variety of movements, including throwing, skipping and tumbling.”

Children and adolescents ages 6 to 18 should aim for at least 60 minutes of moderate-to-vigorous physical activity every day. Try to include aerobic activity and muscle- and bone-strengthening activities. Push-ups, jumping rope, bicycling and gymnastics are great ways to accomplish this goal.

It’s recommended that adults up to age 64 participate in 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity per week.

“It’s important to work on muscle-strengthening, too,” Gabel said. “Try to target all major muscle groups, including legs, hips, back, abdomen, chest, shoulders and arms.”

Adults over 65 should follow the guidelines for 18- to 64-year-olds as much as their health and abilities allow. Focus on multicomponent physical activity that combines balance training, aerobic activity and muscle strengthening.

“When the weather warms up, it can be tough to maintain an exercise routine if you’re accustomed to exercising outside,” Gabel said. “With a little modification, exercising indoors can be just as effective and rewarding. The key is consistency, not where you exercise.”