Fitness & Exercise
This is one of the safest times of day to walk or exercise outside during the summer.
What is early morning or evening?
This is the safest kind of place to spend time during a very hot day.
What is an air-conditioned place?
This product should be applied before going outside to help protect your skin.
What is sunscreen?
This is the best drink for staying hydrated in hot weather.
What is water?
This calming activity can help your body relax when you feel stressed.
What is deep breathing?
True of False: Walking counts as a good source of exercise.
True.
Even a short walk can support heart health, mood, balance, and energy.
This color clothing can make you feel hotter in the sun.
What is dark clothing/black clothing?
Light colors reflect more sunlight, while dark colors absorb more heat.
This is the minimum SPF often recommended for sun protection.
What is SPF 30?
True or False: You only need to drink water when you feel thirsty.
False.
Thirst can show up late, especially in hot weather. Taking small sips throughout the day can help prevent dehydration.
Getting enough of this helps your mood, energy, and focus.
What is sleep?
Why: Poor sleep can make stress, forgetfulness, and low energy feel worse.
If you feel dizzy, weak, or short of breath while exercising in the heat, this is what you should do.
What is stop, rest, cool down, and drink water?
Why: These can be warning signs that your body is overheating or getting dehydrated.
True or False: Opening windows during the hottest part of the day always makes your home cooler.
False.
If the air outside is hotter than inside, closing blinds/curtains and limiting direct sunlight may help keep heat out.
True or False: All skin colors can get sun burnt.
True.
People with darker skin have more melanin, which gives some natural protection, but everyone can still get sun damage, including sunburn, dark spots, and skin cancer risk. SPF still matters for all skin tones.
Multiple Choice: Which can be a sign of dehydration?
A. Dark urine
B. Dry mouth
C. Dizziness
D. All of the above
D. All of the above.
Dehydration can make people feel weak, confused, or more likely to fall.
Taking a short walk, sitting outside, or getting fresh air can help improve this.
What is your mood or mental health?
Multiple Choice: Which is a good option when it’s too hot to exercise outside?
A. Chair exercises
B. Sprinting at noon
C. Carrying 12 grocery bags for “cardio”
A. Chair exercises.
Chair exercises can support strength, balance, and movement without needing much space.
Name a free place someone could go if their apartment is too hot.
Library, senior center, community center, cooling center, building lobby/common room.
NYC opens cooling centers during heat waves, and they are often in air-conditioned places like libraries, community centers, senior centers, and NYCHA facilities. Always call 311 or check the NYC Cool Options map before going, because hours and locations can change during each heat emergency.
Local examples:
Seward Park Library — 192 East Broadway
Chatham Square Library — 33 East Broadway
Grand Street Settlement Grand Coalition of Older Adults OAC — 80 Pitt Street
Sunscreen should usually be reapplied after sweating, swimming, or about every this many hours.
What is every two hours?
Which affordable foods can help with hydration?
A. Only expensive smoothies
B. Watermelon, oranges, cucumbers, soup, or broth
C. Only chips and soda
B. Watermelon, oranges, cucumbers, soup, or broth.
This practice means slowing down and paying attention to the present moment.
What is mindfulness?
Name a sign your body is telling you to stop exercising or slow down.
Dizziness, chest pain, shortness of breath, weakness, feeling faint, nausea, or heavy sweating.
Moving your body is good, but pushing through warning signs can be dangerous, especially in the heat.
Confusion, fainting, or a very high body temperature may be signs of this serious heat illness.
What is heat stroke?
True or False: You can still get sun damage on cloudy days.
True.
UV rays can still reach your skin even when the sun is not bright.
True or False: Eating lighter meals or snacks can help your body feel better in extreme heat.
True.
Heavy meals can make some people feel sluggish. Fruit, soup, sandwiches, yogurt, or small meals can still give energy.
True or False: Feeling more tired, irritated, or stressed during extreme heat can be normal.
True.
Heat can affect sleep, mood, patience, and energy. Resting, cooling down, and talking to someone can help.