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How Long Should I Play Sports In The Sun?

How Long Should I Play Sports In The Sun? Summer is a time that encourages us to relax, but also to improve our health and our physique, so we choose to play sports. However, there are some risks of playing sports in the sun that you should consider before thinking about how long you should play sports under those circumstances. Read the following note: Being able to reach temperatures above 30 °, it can be difficult to do sports outdoors. This entails certain risks that must be taken into account, such as: 1. Solar Radiation. There is a risk to do sports in the sun due to the high solar radiation that exists on these dates, especially between the hours of 10 am and 4 pm. Being exposed to solar radiation for a long time can increase the risk of developing skin cancer, especially when it creates injuries such as burns. It helps a lot to use sunscreen to reduce this risk, but it is recommended to do sports as far away as possible at noon. It is also advisable to look for alternativ

4 Tips To Eat Better If You Want To Train After 40

4 Tips To Eat Better If You Want To Train After 40

If you want to maintain a constant physical activity after 40, the key is in the diet. Eating healthy will help you have the energy to carry out an exercise plan consistently. Over the years, the body has new energy requirements. These recommendations will help you eat better to exercise after 40.

1. Not Afraid of Carbohydrates

Complex carbohydrates such as cereals, legumes, and vegetables should contribute between 45% and 65% of your daily diet since they are the ones that provide you with the necessary energy to face the day and comply with your exercise routine.

The key with carbohydrates is to choose them well, simple carbohydrates such as sugar, desserts or jams provide you with energy that is digested very quickly and hinders metabolic control, especially in patients with diabetes.

2. The Benefits of Omega 3

Fatty acids don't have a very friendly name, but they're actually great for your health. They have a cardio protective effect and an important role in cognitive function, helping to preserve memory and preventing Alzheimer's symptoms.

What are the foods rich in Omega 3? In the olive oil that you add to salads, in avocado, in broccoli, in fatty fish such as mackerel, salmon, sardine and tuna, as well as in some nutritional supplements that you may start to consider incorporating into your diet under the supervision of your doctor.

3. Natural Fruits And Nuts

Fruits are an excellent nutritional option for before and after exercising, they are also a source of soluble fiber, also present in whole grains, vegetables and legumes that help you regulate intestinal function.

When you accompany fruits rich in fiber with plenty of water, you are nourishing your body as it deserves it and it will respond to you with a better performance during your physical training. Always carry an apple or a handful of walnuts with you.

4. The Importance of Drinking Water

There is no complete eating program without consuming at least 8 glasses of water a day, especially if you exercise. You must replace the fluids lost during training, hydrate the cells and ensure the proper functioning of your organs.

With age, we progressively lose the sensation of thirst, that body alarm signal that indicates that we need water, and we can become dehydrated without realizing it. Avoid it by always carrying a bottle of water with you and avoiding energy drinks that are nothing other than sugar and chemicals.

These are some tips for how to stay fit after 40. As you begin to change your eating habits you will notice an improvement in your physical performance in exercises. This will motivate you to maintain a healthy lifestyle for at least the next fifty years.

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