You may prefer working out in the beautiful outdoors. Outdoor working out has many benefits that indoors don’t, such as getting the vitamin D rush, enjoying the beautiful scenery, and having more room for moving around. But unfortunately, outdoor activities can create some security risks. Thus, here are some safety tips for exercising outdoors.
If you’re cycling or running, you could be only 10 miles away from home, and you’ve got no repair kit. In case you’re running, it’s possible to encounter people with terrible intentions. Exercising in humid and hot weather could put additional stress on your body. If you’re hiking, you could lose track, get dehydrated in the midst of a scorching day, or even worse.
It doesn’t mean you should avoid exercising outdoors, just that you should always take precautions. Sometimes, all you need to do to stop dangerous situations from happening is to plan and apply old-fashioned common sense.
Keep Your Phone Charged
Cell phones can be lifesavers as they have embedded GPS receivers that let you travel to thousands of places across the globe from a multitude of starting locations. They also provide maps that can track your movements in real-time. Of course, you can also call or message family members to give status or location updates or ask for assistance. If you happen to lose your cell signal, it is still possible to call 911 using your mobile phone in case you require assistance in an emergency.
Carry a Self-defense Weapon
Although you might never have felt that danger while running outdoors, you still need to be careful as a woman. As per the Running While Female survey, 43% of women were harassed on their runs outdoors. Carrying pepper spray or any other defense object can help you feel more secure even when you do not need protection.
Drink water before heading out, and make sure you take a sip every 15 minutes throughout your workout, regardless of whether you’re thirsty or not.
Instead of a sports drink, think about replacing your electrolytes with food like chia seeds and coconut, kale, or other fruits and veggies.
Keep the Volume Down
It’s normal to find people listening to music while exercising. Listening to music can relieve people from fatigue and boost their mood and endurance. It’s not a bad idea, but you must be aware of the volume.
If you are exercising outdoors, be sure not to put the music at maximum volume, as it can block your ears from hearing the approaching bikes, cars, and other people.
Music can help you get into the zone, but it can be very difficult to stay alert. If you’re planning to be using headphones while exercising outdoors, select an energetic playlist; however, set it to a level that will allow you to hear your surroundings. It will keep you safe during workouts and will ensure that you do not cause trouble to anyone else.
Check The Weather
It’s also wise to review the forecast for weather before you go out for an exercise. It will provide you with an idea of what you can expect and what to wear.
You may want to keep an eye on it until it gets cooler so that you don’t get too hot. If you are expecting rain to be on the horizon, then you should wear waterproof clothing and footwear.
Pay Attention to Your Skin
Overexposure to sunlight is not good for you. If you go out without protection, you’re exposed to ultraviolet rays from the sun, which could cause skin cancer, among others.
Be sure to protect your skin with sunscreen prior to heading out. Ideally, apply a large amount of sunscreen on every part of your body. Don’t miss out on the areas that are most vulnerable to the sunlight’s rays, like your arms, face, and legs.
It’s also important to put on protective clothing, like a visor, hat, and sunglasses. By wearing these, you will be protected from harmful UV rays and will ensure you’re comfortable when exercising outdoors.
Be Aware of Bug Bites
Bug bites may become an issue based on the location you live in and where you intend to exercise. In addition to causing redness and itchiness to the skin, certain bugs can trigger severe allergic reactions, which can result in numerous symptoms, like breathing difficulties, nausea, and chest discomfort.
Beware of insect bites when working out outside by using an insect repellent. Since the majority of bugs are attracted by stagnant water, make sure you exercise in areas far from lakes, ponds, and other water bodies. The drier the area, the lesser the chances of bug bites.
Listen to Your Body
When you feel dizzy, faint, or nauseated, take a break from exercise immediately. Relieve yourself in the shade and drink fluids until you feel better.
Before you put on your shoes for outdoor exercise, make sure you are aware of these safety tips for exercising outdoors. Paying heed to these points will make your outdoor exercises more enjoyable and safer every time you’re on the go!