Hyperthermia is a dangerous condition that occurs when the body becomes overheated. This can lead to heat exhaustion, and ultimately heat stroke. The body core temperature can rise up to 104 degrees Fahrenheit or more. Hyperthermia can lead to brain damage, organ failure, and death.
It is important that you are aware of the symptoms of hyperthermia.
Fatigue, Dizziness, Cramps, Headaches, Vomiting, Nausea, and Weakness are some of the symptoms. The heart rate may become elevated, and skin may be reddened. The skin may be moist if you are still sweating, or it may be dry if sweating has stopped. Mental confusion or seizures may occur, and ultimately coma or death.
Heat exhaustion is a less severe form of hyperthermia. People can have similar symptoms like weakness, muscle cramps, headaches, nausea, and also profuse sweating.
There are things you can do to help prevent hyperthermia:
- Drink plenty of water.
- Wear light clothing that is breathable and nonrestrictive.
- Know your limits-if you are feeling short of breath or too hot, take a rest.
- Start off your exercises slowly, and gradually build up.
- Avoid alcohol since it predisposed you to dehydration.
- Provide yourself with shade.
- If possible, increase air flow with fans.
Image courtesy of ponsulak/ FreeDigitalPhotos.net
Too many people tell me that they have an exercise ball and never use it or don’t know what to do with it. Here are five core exercises to put that ball to good use. These are general exercises, and should only be performed without causing back pain. Should you have any questions, please consult a physician or health professional.
Exercise #1: Oblique/Latissimus Dorsi Ball Isometric
Lay on your back with the exercise ball on your stomach. Tighten abdominal muscles and raise 1 knee to make contact with the ball. Take the opposite forearm and push through the ball towards your knee. Push for 10 seconds for a total of 10 repetitions. Repeat this on the opposite side.
Exercise #2: Bridge Exercise
Sit on the ball. Walk your feet forward rolling your body down the ball until your buttock is on the ground and the ball is in contact with you upper shoulders and head. From this position, push through your feet trying to keep the pelvis level. Repeat 10 times and perform 2-3 sets working on control in a pain free range.
Exercise #3: Ball Roll Planks
Start on your hands and knees with the ball in front of you. Place your forearms on the ball and tighten your abdominals. Walk the ball forward with your forearms as far as you feel comfortable that you can hold for 20 seconds. Focus should be on your abdominal contraction and after your 20 second hold, roll the ball back towards you. Repeat 3-5 times and increase your hold time as you improve your core strength.
Exercise #4: Quadruped Arm and Leg Raises
With the ball on the ground, place your stomach on the ball in an all 4’s position. From this position you should focus on keeping your back flat and hips on the ball. Lift one arm upwards and kick the opposite leg backwards keeping your balance on the ball. Repeat 10 times alternating each arm and opposite leg.
Exercise #5: Torso Twist
Sit on the ball. Walk your feet outward so that the ball is in contact with your mid back. Keep your torso flat and your butt up in the air away from the floor. Raise your arms to point straight up towards the ceiling and interlock your fingers. Bring your arms to the right as far as you can without rotating your hips and pelvis. The idea is to try and keep flat your torso flat using your core musculature as the arms move from right to left in front of the body. Rotate hands each direction 5 times slowly and repeat for 3 sets. Add a weight between your hands as you build core strength.
Chris Athos MPT, COMT