People exercise to stay in shape, to have better stamina, more energy, and for their overall physical well being. Whatever the motivation may be, exercise is one sure way of feeling good and looking great. Many people around me confuse slimness with fitness and wonder at the need of exercise for a slim person. Slimness and fitness is not the same, people. You can be slim (or in some cases appear so) and still not be fit. A daily trek up 10 flights of stairs will be enough to tell an apparently slim person about their real and imagined fitness level. So the next time someone tries to convince you that you look wonderful and therefore do not require any exercise. Don’t listen.

This piece is not so much about the merits of exercise though they be many, but your exercise routine adaptation that must be according to the particular season and climate. Exercising in different climatic conditions poses different challenges and taking some basic precautions will make the workout safe in addition to being beneficial.

BASICS
A workout of any sort must be preceded by a warm up and followed with a cool down. The clothing needs to be loose fitting and comfortable. The body requires that it be properly hydrated; since “Thirst is a late response of the body to fluid depletion. Once you feel thirsty, you are already low on fluids”.; so you need to take water before, during and after the workout.

HOT
If you’re exercising in warm weather, which for Karachiites means some 9 months and that is one long summer; the workout time can be shifted to early mornings or the cooler evenings. Dressing in light colors will reflect heat better. Lightweight garments are preferred. Again it’s advisable to stay hydrated and drink water before actual thirst hits you. Carbonated drinks are not recommended at this point. In case of extreme heat, experts recommend the acclimatization process whereby you gradually build up your workout to get accustomed to the heat and humidity. It’s ok if you decide not to go for a strenuous workout at this stage and a lighter one do just fine. Stop at the first sign of heat stress.

HUMID
The summer may be long but humid months in this part of the world also need to be taken into account. Heat is the by product of exercise and humidity prevents the body from cooling down naturally and our body tends to lose a lot more body fluid during these humid spells. It’s at this point that you need to increase the water intake which will prevent heat exhaustion and heat strokes (“where a body produces more heat than it can lose”). Heat exhaustion is the forerunner to a heat stroke so it’s always wise to cease activity if you feel one coming on. Since it becomes harder to regulate the body temperature during extreme heat and humid conditions, a slower and shorter workout may not be such a bad idea so start slowly and cool down afterwards.

COLD
Don’t give up exercise because it’s too cold. Fortunately for Karachiites, the ‘extreme’ weather arrives late and doesn’t last very long and even then we rarely get to experience the nail biting cold common in the North. Still the wind chill factor can be a ‘factor’ that needs to be taken into consideration when getting ready for the outdoor workout. The drying effect of cold air means that you must stay hydrated at all times. Caffeine, though tempting specially in the cold season, is also dehydrating. Being less thirsty in a winter workout doesn’t mean the body needs less fluid replacement; Water is as much needed in winters as in summers, for dehydration affects body’s ability to regulate the body heat. Wear layered clothing with several layers of light as opposed to one or two heavy garments and keep the head covered. Again the clothes should be comfortable and not constrict movement.
In the end, whatever the weather, remember to warm up before and cool down after your workout. Modify the workout, lay off the vigorous routine in humid summer months, stay hydrated and warm in winters and keep up the fitness regime throughout the year. I grant you that it’s not always easy but this is an investment you just can’t afford to miss. And when you do miss it, it shows. Choosing a fun routine is one way to stick with it. You owe a certain regularity of exercise to the trim and fit You. So keep exercising and stay in shape.