by Janice Jaicks

There is a reason that WebMD Health News reports that approximately half of all Americans don’t exercise regularly (at least three sessions a week for 30 minutes at a time) and that about 33.8% of the population is overweight. As a whole, we Americans are not self-motivators. Some of us are social people, some of us thrive on competition, and some of us are just a little more introverted.

To become completely successful at an exercise program, you must find a strategy that you are going to stick with for life. Obviously the exact plan will change here and there, but what type of activity and in what setting is what is important. To further develop your strategy, you must also understand how to determine your “exercise personality”.

Here are some exercise personality styles to consider:

Competitive or Team Player: If you like team sports and action, joining a racquetball, soccer, softball, baseball, flag football, volleyball, or tennis league might be a plan with which you resonate. There are many leagues, teams and groups you can join in the Valley. Think about things you’ve done in the past that you’ve enjoyed, or perhaps something that you have always wanted to learn or play.

Goal or Rule-Oriented: If you are someone who tends to succeed with a specific goal in mind, consider walking using a pedometer, entering a triathlon or half marathon, or weight lifting. Golf (walk the course!) and tennis are two sports that have specific rules that you must follow.

Introvert or Extrovert: If you are a people person, group exercise and aerobics classes are for you. Even though it is your “own workout” in class, everyone in class is your peer and you are all basically there for the same reason: to get in shape. That tends to start up a bond, and it can be easy to strike up a conversation with other students. It also gives you both motivation to come back and see each other in class again. Many friendships have been formed in group exercise classes.

If you are more of an introvert, swimming, yoga, cycling or kayaking might be your cup of tea. There are many personal fitness DVDs that you can do at home too. Of course, you can join a yoga class; yoga is the kind of class that instructors encourage you NOT to be competitive and not engage or compare with other students.

Risk Taker: Do you like excitement and seek a challenge? Hiking, rock climbing, skating or scuba diving might be for you.

It’s also quite possible you have a combination of the exercise personality traits listed here. The important thing is to find what you do like and start making a plan that you can stick to; for example, your weekly agenda may look something like this:

Monday morning: tennis doubles, Tuesday night: dance class, Wednesday afternoon: golf league, Thursday morning: brisk walk with a neighbor, and Friday night: dancing on the town. As seasons or moods change, you may change your plan. But be cautious of changing too often, as some people tend to find change difficult and get stuck in limbo for a while without a regular weekly routine. Routine is good. Boredom, however, is not.

In Arizona especially, summer temperatures can climb well over 100 degrees for days at a time. To those of us who are used to doing many outdoor activities, or even those of us who only venture out to walk the dog or water the plants, the hottest days of the year can be the most challenging to maintaining our daily routine. According to a recent article by local reporter Catherine Holland (azfamily.com), this year emergency rooms throughout the Phoenix-Metro area have been flooded with patients suffering from heat-related illnesses, including dehydration, heat exhaustion and heat stroke.

What many don’t realize is that these issues can strike when performing ordinary tasks that are a typical part of everyday life. For instance, we’ve mentioned walking the dog or watering the plants, but what about walking to the bus stop or spending the day at the water park? Shopping downtown for an afternoon or changing a flat tire on the side of the road? Regardless of the specific outdoor activity, if you are exposed to the heat in any way, you should know the warning signs of heat-related illness and be prepared at all times.

Signs that may indicate the presence of a heat-related illness include:

• Headache or Dizziness
• Confusion or Strange Behavior
• Muscle Cramps or Fatigue
• Nausea or Vomiting
• Absence of Sweating
• Difficulty Breathing
• Agitation

The Mayo Clinic advises that if you or someone around you exhibits any of these symptoms where heat could obviously be a factor, you must lower your body temperature and get hydrated. Stop exercising immediately and get out of the heat. If possible, have someone stay with you who can help monitor your condition. Remove extra clothing or sports equipment. Drink fluids, preferably water. If possible, fan your body or wet down your body with cool water. If you don’t feel better within 30 minutes, contact your doctor. If the symptoms increase in severity, seek immediate medical attention.

It is equally important to use common sense and make preparations when you are going to encounter the heat:

• Drink plenty of fluids before and during activity
• Pay attention to the day’s Weather Report
• Dress appropriately
• Use sunscreen
• Plan activities for early morning or late evening when possible
• Know your limits

Prevention is key, so it may be the best time crank up the AC and have a few ‘lazy days’, take a drive up north for the weekend, or take a summer vacation – to a cooler climate!