1. Dress for the weather
If it is hot and humid, wear lighter-colored clothes with less weight and moisture-wicking ability. This keeps you cooler. If it is colder, particularly cold and wet, wear three layers. The clothing closest to your skin should be able to wick moisture away from your body so you don’t feel your sweaty. Your middle layer should include insulation, whether wool, down or fleece.
The third, and final outer layer should be clothing that is water- and wind-resistant.
2. Be visible to drivers
In general, choose light-colored clothes, preferably reflective. Drivers, especially people behind the wheels of SUVs or large trucks, may have difficulty seeing you at all hours. Pedestrians are most often hit when cars turn corners or a traffic light changes.
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3. Wear the right shoes
Hiking boots should be sturdy with a strong tread to prevent ankle injuries and falls. Running or walking shoes should be made for these purposes and have a comfortable fit.
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4. Travel light
Slather on the sun block and spray the bug repellant before you leave rather than bringing these with you. Put any emergency money, keys and identification in a pocket or small pack so your hands are free. Carry a cell phone in case of injury or danger.
5. Turn down the headphones
If you use headphones while exercising, keep the volume low enough so you can hear what’s going on around you.
6. Watch for dogs
Even chained or fenced dogs may try to defend their territory, and they may attack if they feel provoked. Maintain a cautious distance.
7. Vary your schedule
If you work out regularly, you may want to vary your exercise schedule. Consider varying the days of the week, times you go and trails you take as safety precautions.
8. Choose well-traveled paths
Stay away from less-traveled areas. Also, as you encounter people, use correct posture and make direct eye contact; these show confidence to deter safety issues. Watch in all directions, especially behind you.
9. Let people know where you are
Check in with a friend, family member or neighbor. Tell them where you are going and for how long, and then check back with them at a specific time. If you can’t exercise with someone else, the regular check-in may save you from a dangerous circumstance going unknown.
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Outdoor exercise can be enjoyable and productive, and following the above simple guidelines can enhance your chances of being safe, responsible and prepared.
Tips for moving your workout outside,
including safety precautions:
Listen to Your Body When Pain and Stiffness Strike
After Exercise:
How to handle exercise-induced soreness
After months off, you decide to hit the weight room. You put in a full three rounds of bench presses and feel great. Until pain and stiffness progressively pervade your chest muscles. Then every movement brings pure misery — so much that you can barely move the affected area.
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You can expect exercise-induced muscle soreness when you perform an unfamiliar physical activity for an extended time without a gradual ramp-up. This is called Delayed Onset Muscle Soreness, or DOMS. DOMS also can happen after exercise in which you are contracting your muscles at the same time you are lengthening them, says orthopedic surgeons. This can happen, for example, if you run downhill. The result is tiny tears in the muscles.
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Unfortunately, no treatment yet has been shown to actually reduce the length of time that muscles remain sore and weak. Ibuprofen or alternating hot and cold packs may help to ease pain temporarily, according to Dr. Schickendantz, a renowned orthopedic surgeon.
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If you do develop DOMS, avoid strenuous exercise until you are no longer sore. The good news is that the soreness typically goes away in a day or two on its own.
To avoid DOMS in the future, increase the duration or intensity of your workout routine gradually.
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When to see a doctor
DOMS can be annoying and uncomfortable. However, it is important to make sure the pain and tightness you’re experiencing is not associated with something more serious.
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Symptoms of possible structural injury that merit consultation with a physician include:
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Sudden, sharp pain
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Pain that keeps you up at night or wakes you from sleep
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Pain that does not go away within 24 to 48 hours
If the pain is in your knee, seek medical evaluation for limping, swelling in the joint, pain with weight bearing or walking, and inability to straighten the leg.
If the pain is in your shoulder, nighttime pain and the inability to raise the arm over the head also merit a physician’s attention.
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You should consult a physician before starting any fitness program or team sport to make sure you have no underlying problems that could lead to injury.
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Your physician also can offer guidance on how to gradually build up to a full routine with minimal exercise-induced soreness.
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