As summer takes the stage, outdoor exercise probably becomes your go-to. Enough of that monotonous treadmill. You can finally get out, run in the fresh, crisp morning air, you can even head up to that mountain trail that has been covered in snow since last October! Outdoor exercise is awesome, but are you being safe while you’re out there? June is National Safety Month, so let’s talk about how you can be safe while enhancing your health!
Have the essentials. If you are going on a jog around the neighborhood, be sure to keep your hands free by making sure to apply sunscreen/bug spray before going out rather than bringing these things with you. Invest in a small pack to put emergency money, keys, identification, and cellphone in case of injury or danger. When you don’t have a bunch of unnecessary items holding you down, you can have a much more enjoyable, freeing exercise experience. If, however, you are going hiking, make sure you bring a few more things: navigation, sun protection, first-aid supplies, matches/lighter, pocket knife, snacks and water, reflective emergency blanket (in case you need shelter), and a flashlight with batteries.
Keep the tunes low or off. You may like the loud stuff to keep you going, but do your best to keep the volume low enough so you can hear what’s going on around you. If you can handle it, don’t wear headphones at all. Your attention may be focused on your music/romance audio novel rather than to traffic, people, and other potential threats.
Let people know where you are. You should always let someone close to you know where you are going when you are exercising as well as when you expect to be back. If plans change, be sure to let them know.
Change up your routes. Alright, at this point we may sound a bit paranoid, but this is all important. You should vary your routes and exercise times so you are not predictable to someone who may be watching you. Stay on well-traveled routes and, if you feel threatened, get to the nearest public place or business.
Don’t get lost. If you are going to a trail somewhere in the boonies, make sure you know where you are going before you take off. Have a map or someone with you who knows the area well. Consider downloading Maprika or National Geographic Park Maps which allow you to track your steps, and find trails even without cell service. Also, be sure you are aware of the plants and creatures that you may encounter on the trail. There are a number of apps that can help you identify creatures and plants that may be dangerous. Scats and Tracks as well as the Army Survival Guide are some you may want to check out.
Pay attention to the heat. Make sure you don’t overdo the exercise as temperatures rise, especially if humidity levels are high. “High humidity prevents sweat from evaporating which prevents the body from getting cooler,” says Debi Pillarella, ACE-certified master trainer and expert. Pillarella also says, “When the heat stress index rises above 90 degrees, you may want to consider rescheduling your workout early in the morning or much later in the day.” With this, you should always stay hydrated by bring a water bottle and knowing when it is simply too hot to go out.
Be visible. If you workout in low-light hours, be sure you wear bright, reflective clothing. You can wear reflective hats, headbands, armbands and even shoes or pants. Watch especially for cars turning corners or when traffic lights change–pedestrians have a high risk of getting hit in these situations. Again, be sure someone you trust knows where you are and when you expect to be back when out at night or early mornings.
Whether you decide to go out on a trail or take a run through the streets, enjoy the summer months, and be sure to take the necessary steps to be safe while exercising outdoors. Tackle your health/fitness goals, and happy exercising!
Additional reading and information for this article provided by:
https://www.fitnessmagazine.com/workout/tips/outdoor-workout-safety-tips/?page=3
https://health.clevelandclinic.org/9-tips-for-safe-outdoor-workouts/
https://www.huffingtonpost.com/avital-zeisler/exercise-safety_b_5028283.html
