Though the summer in Oklahoma has been unusually cool, things have started heating up lately. Here are 5 reminders to keep you safe when exercising outside.

1. Go early or late

Don't exercise in the heat of the day. Either go early in the morning or later in the evening when temperatures aren't as hot.

2. Use sunscreen

Remember if you're outside for longer than 20 minutes at a time wear sunscreen, preferably sweat-proof.

3. Drink plenty of water

Bring plenty of water with you if you're exercising outside. Also, store water in shade so that it doesn't get too hot while you're working out.

4. Cold towels

If you feel overheated, wrap a cold towel around your neck, wrists and/or ankles to cool off.

5. Don't over do it

If you're exercising outside pay attention to your body. When you start getting overheated take a break.

If you're looking for an extracurricular activity for your child, you might want to take a shot at soccer.

There are several health benefits to playing soccer. The first, naturally, is the physical fitness aspect of the game.

Playing soccer helps develop stamina and endurance because players sprint after the ball and are in a regular state of movement up and down the field for long periods of time.

Dribbling, kicking, and passing the ball help develop agility and coordination.

Soccer can teach your child discipline. Things like not being able to touch the ball with your hands, unless you're the goalie, and keeping your feet on the ground to throw the ball in from out of bounds are subtle lessons to help your child learn and develop naturally.

Soccer can also help boost confidence and encourage peer interaction by teaching children how to be part of a team. It's fairly easy to learn the basics, and children of all ages and physical capabilities can play.

Soccer is offered almost year round in most communities, and a lot of organizations have indoor facilities for when the weather gets too cold.

If you're looking to get your child into a new extracurricular activity why not give soccer a try? It's a developmentally and physically active game that's fun and easy to play.

Want more soccer action?

If you live in or around Oklahoma City, add to the excitement of this growing sport by checking out our new professional soccer team, The OKC Energy.

Since it’s Bike Month and since biking is excellent for your heart (and the environment), I would love for all of you to get on your bikes and ride. It would be even better if you got on your bikes and rode every day, but the reality is riding a bike is hard.

If you ride bikes regularly, you know exactly how difficult the exercise can be.

If you haven’t been on a bike in a while and are uncertain of the rigor of the exercise, hop on one and ride up to the store down the street. You’ll find yourself seriously considering ditching the bike and just walking.

No pain no gain, right?

Since biking is good for your heart, of course it’s going to be a bit rigorous. Don’t let that detour you. To help you stay in the biking mood, here’s a few tips to help make biking a little bit easier and a whole lot more fun.

It gets easier

If you’re just starting out on a bike, know that biking gets easier the more you do it.

At first your legs will burn, and you will suck air. You won’t be able to go very far, but if you keep doing it, you will see results. You’ll get stronger and will be able to go farther. It will only be a matter of time before you will blow past the store down the street before you even start to break a sweat.

Keep it fresh

When it comes to exercise, monotony can be a mood killer. If you feel yourself getting bored, mix things up and try riding new roads once in a while. We’re creatures of habit, so it’s easy to slip into a boring routine. With biking you can always take another route to keep things fresh.

Take hills at a steady pace

When first starting out, remember that hills can take their toll on legs and spirits. Instead of tackling hills with all you got, try keeping a steady pace instead. You won’t get as tired, and you might find once you reach the top you still have a little wind left in your sails to really get going downhill.

Go riding with someone

If you’re lacking the energy to go for a bike ride, try making it a friend or family activity instead of a workout. There’s a lot of motivation in groups and breaks can turn into social or bonding opportunities. Plus, it’s safer if there are complications along the way like flat tires or loose chains.

Don’t worry about flats

If you’re not going on bike rides because you’re worried your bike will have a flat tire, don't let that stand in your way. If you make sure to have a repair kit handy and know how to use one, you’ll be able to fix a flat and be on your way in no time.

Give riding a bike a spin

If you're looking for a new exercise routine, try riding a bike. Once you get use to the physical activity and your muscle groups get used to the workout, you’ll find that bike rides are an enjoyable and effective workout experience.

As the weather turns increasingly warmer, it’s natural to want to shed some winter weight. If you want to increase your exercise activity, we recommend you give bike riding a spin.

There are many health benefits to cycling, and though it can be rigorous at times, it can also be great for your heart and a whole lot of fun.

Cycling is good cardio

A recent study found that cycling just 20 miles a week could reduce the risk of coronary heart disease by 50%.

The key to good cardio-vascular fitness is getting your heart rate up. Cycling uses the largest muscle groups, the legs, and lifting your legs is like lifting dead wood.

If you cycle consistently you’ll not only improve your stamina throughout the day, you’ll also be on your way to building excellent cardio health.

Cycling burns calories

Cycling is a good way to lose unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year.

Since cycling also helps build muscle, it can also also boost your metabolic rate long after you’ve finished your ride.

Cycling increases muscle tone

If you think the only muscle group you use in cycling is the legs, think again. Though you use your legs heavily, you also use other muscle groups.

Regular cycling strengthens leg muscles and is great for mobility of the hip and knee joints, but you will also see an improvement in the muscle tone of your legs, thighs, rear end, stomach, and hips.

In addition, cycling builds strength in a holistic manner since every single part of the body is involved in the activity.

Low stress

Unlike running, cycling improves general muscle function gradually, with little risk of over exercise or strain. In other words, you aren’t jarring joints on hard surfaces when you're on a bike.

Stress reducer

Any regular exercise can reduce stress and depression and improve wellbeing and self esteem and cycling is no different.

In addition, cycling outdoors is a good way to be out in nature and environmentally friendly at the same time.

Get on your bike and ride

If you’re considering getting into a new exercise routine, get on a bike and take a ride somewhere. It might be difficult at first to keep peddling but at least you’ll be enjoying the scenery while giving your heart a much-needed workout.

There's something about the winter months that makes us want to hibernate. The days seem shorter, and it's colder outside. Who cares if our waistline stretches a bit because we're lazing around in baggie sweats and thick sweaters? Well, the weather's getting warmer, which means it's time to get outside and shed our winter layer.

Now that we're moving closer to spring, the days are longer, which gives us more time to get outside and get a workout.

Try going for walks after dinner.

Take a bike ride around the lake or through the trails.

Do your workout routine on your backporch.

The point is, get outside, get moving, and soak up the Vitamin D our bodies have been missing all winter long. Plus, it's not here yet, but bathing suit season is just around the corner.

Aerobic Exercise Is Good For The Heart

Diet is only one part of your heart’s health. Exercise is another.

A sedentary lifestyle is one of the top risk factors for heart disease. When we exercise our heart gets a workout, too. These workouts help strengthen our cardiovascular system, lower our blood pressure, and improve circulation, among other benefits.

There are many kinds of exercise you can do, but the best exercise for your heart is the aerobic kind.

Get Your Heart Rate Up

You don’t have to take an aerobics class to get an aerobic exercise, but you do have to get your heart pumping to reap the benefits of good heart health.

A good aerobic workout is about getting your heart rate up over a steady period of time, focusing on larger muscle groups rather than tightening or strengthening your muscle tone. With an aerobic exercise, you strengthen your heart and lungs and work on your body’s use of oxygen.

Lots of Options

There are many kinds of exercises that would give you a good cardio workout. Jogging, swimming, bicycling, jumping rope, dance, martial arts, and rowing are all ways to break a sweat and get your heart rate up.

The key with aerobic exercise is you need to sustain an increased heart rate for a period of time. In other words, simply running down the street for a minute won’t get your heart rate up long enough to pose a true benefit on your heart’s health.

Don't Overdo It

On the flip side, you don’t want to go too hard out and injure yourself. Your heart is a muscle and, depending on how much it has been worked out, you might need to use a building-block approach to increase the cardio in your workout. 

If you haven’t worked out in awhile, take it easy at first. Aerobic exercise is about strengthening your heart over time so that it uses less energy and oxygen to function. 

Tightening and toning our muscles has its benefits. It gives us more strength and increases our metabolism, but aerobic exercise is the key to good heart health. It’s helps our hearts prepare for the long road ahead.

If you it's been weeks, months, years since you've exercised, you might want to take it slow at first until your body gets used to the change.