UNIVERSITY PARK, Pa. — Fresh air, sunshine and time outdoors are some of the best parts of summer. But as people head outside to enjoy the good weather and get active, they’re doing more than just having fun — they’re also lowering their stroke risk.
Strokes affect nearly 800,000 Americans every year and rank as the fifth-leading cause of death. These numbers are sobering, but there is hope — 80% of strokes are preventable, according to the Stroke Awareness Foundation. Focusing on your cardiovascular health can lower your risk factors for stroke, including high blood pressure, obesity and high cholesterol.
Lacey Frick, a registered nurse and stroke care coordinator at Penn State Health St. Joseph Medical Center in Reading, said that outside exercise is a powerful way to increase your activity and reduce your risk of stroke — for both stroke survivors and those who are at risk of stroke.
Sunlight is especially beneficial for stroke survivors, Frick said.
“Sunlight therapy is really good for improving mood and reducing depression, which is common after a stroke,” Frick said. “Having a stroke is life-altering, and for those who have been severely impacted, their life may not look the same anymore.”
Strokes affect every patient differently, said Frick, so it’s crucial to work with your physician to determine when it’s OK to start outdoor rehabilitation. For minor strokes, patients may be cleared to start low-impact exercise immediately, while more severe cases may need structured physical therapy. Some patients may have a fear of walking or exercising after a stroke, but when coordinated with their physician, activity can help them recover more quickly.
If you’re healthy enough to start exercising again, Frick said that walking is a great way to begin. Here are five tips to help you safely get outside and moving again to lower your stroke risk:
1. Be mindful of the heat. Warm summer weather feels good, but high temperatures can put added stress on the body. Frick recommends heading outside before the heat of the day: aim for before 10 a.m. or after 4 p.m. Avoiding the hottest times also will help to prevent dehydration. Use a portable fan, put a cool washcloth on your neck or bring a spray bottle of water to cool down as needed.
2. Aim for 10 consecutive minutes of walking. “Walking for just 10 continuous minutes each day can decrease your hemoglobin A1C, which is the amount of sugar in your blood averaged over two to three months,” Frick said. “A lower average is better and decreases your risk of diabetes and other risk factors that lead to strokes.” Other forms of exercise are also encouraged if you and your doctor feel you are ready for it. If the weather is too hot to walk outside, she recommends heading to a local mall or other indoor environment with air conditioning. Other sports such as tennis, pickleball, cycling or basketball are also great alternatives if you’re physically fit enough.
3. Check how your medications react to high temperatures. Frick said that some medications can have more extreme side effects or may become less effective in extreme heat. Some of those side effects could be increased sweating or inability to regulate body temperature, which can lead to greater physical stress and risk of overheating.
4. Hydrate early and often. Frick advises drinking more water even if you don’t feel thirsty. Excessive sweating can increase dehydration, and thirst isn’t the only indicator. Try to avoid sugary or alcoholic drinks and foods that are high in salt, which can make dehydration worse.
5. Let someone know before you go. Tell a friend or family member when and where you're heading out to exercise. If a stroke happens while you're out, a quicker response can make a major difference. Every second counts when it comes to preserving brain function.
Know the signs of a stroke: BEFAST
If you have a stroke or suspect someone else is having a stroke, Frick recommends using the simple acronym BEFAST to recognize symptoms:
- Balance problems
- Eye movement irregularities
- Facial drooping
- Arm weakness
- Slurred or confused speech
- Time — call emergency services immediately
Suspect a stroke, call 911.
Find a Penn State Health heart and vascular doctor near you.
Learn more:
- The Medical Minute: Stroke: The women’s condition no one talks about
- Lessons for the mind: Penn State Health Milton S. Hershey Medical Center stroke team outreach focuses on stopping strokes
- Video: BE FAST - What is a Stroke?
The Medical Minute is a weekly health news feature produced by Penn State Health. Articles feature the expertise of faculty, physicians and staff, and are designed to offer timely, relevant health information of interest to a broad audience.