(Submitted by Marcus Lansky.)
Making exercise a regular part of your life helps you to grow healthy and strong. It helps you lose those extra pounds or even just maintain the weight once you lose it. When you exercise outdoors, you get to enjoy the fresh air and experience peace and quiet.
Sometimes walking on the treadmill or exercising in front of the TV gets boring. That’s when working out in the great outdoors is an excellent option for those who want to get and stay fit. Whether you’re doing some scenic biking, taking a power walk around the neighborhood, or going for a run in the park, there are several ways you can work up a sweat outside. But before you throw on your workout gear and head out the door, consider these tips presented by Eastern Oregon Living to help you stay safe and healthy as you burn those calories.
Too Hot to Handle
During the dog days of summer, exercising outside can be hazardous to your health if you don’t take precautions. Sky-high temperatures and extreme humidity can make even the most dedicated exerciser wilt under the pressure. If possible, do your outside workouts during the morning or late evening when temperatures and humidity aren’t as high. Wear sunscreen and a sun visor to protect your skin from sunburn. Choose light-colored workout clothing made from synthetic material, which breathes significantly better than traditional cotton. So when you start to sweat, your workout clothing will wick away the moisture.
Don’t let yourself get dehydrated when you exercise in the heat. Drink plenty of water before, during and after your workout. Never wait until you’re dying of thirst to take a chug of water. If you plan to do high intensity exercise, try sipping a sports drink. Sports drinks are designed to replace the sodium, potassium and chloride that escapes from your body when you perspire. If you start to feel dizzy, nauseous or ready to pass out, stop working out immediately. Intense exercise isn’t worth losing consciousness!
Baby, It’s Cold Outside
When the temperature drops and Jack Frost is nipping at your nose, you can still go for your daily walk or jog. Just like you need to take precautions during hot weather, you should do the same for winter time as well. First of all, if you have asthma, a heart condition or Raynaud’s disease, consult with your doctor about any extra precautions you need to take to safely exercise outside in the winter.
Dress in layers. If you dress too warmly, you can quickly become overheated. In fact, you’ll think it’s warmer than it actually is. As your sweat evaporates, your body quickly loses heat. Ultimately, you’ll start to shiver with cold. If you dress in layers, you can remove a layer when you feel too hot and add a layer if you begin to feel chilled. Wear synthetic workout clothes that wick away moisture. Stay away from cotton–it holds onto water. To keep your body insulated, wear something made out of wool or fleece. For your top layer of clothing, throw on a waterproof fabric that breathes.
Don’t try to exercise when the wind chill reaches below minus 18 F. Frigid temperatures like this raise your risk of frostbite. In fact, if you’re exercising outside in below minus 18 weather, you can end up with frostbite in about 30 minutes. Don’t take unnecessary risks with your health. You may wish to choose an indoor workout when it gets that cold.
Keeping Safe
Exercising when it’s dark outside is a potential hazard as well. Criminals may be more likely to attack people who are exercising alone. Take precautions and always make sure you work out with a partner. This may deter an attacker if he or she sees two or three people exercising together. After all, there’s safety in numbers. And, sure, it’s nice to work out to music. But resist the temptation to wear headphones or earbuds. Music distracts you from what’s going on around you; you won’t be able to hear a would-be mugger or oncoming car approach.
Going outside at night to exercise? Don’t forget your cell phone. You’ll need it in case you have an emergency. Consider purchasing a protective case to ensure it’s safe from accidental drops. It may even be a good idea to keep pepper spray in your pocket. Avoid isolated areas where there aren’t many people walking around or driving. Stay in a well populated location so you can call for help if you need assistance. Wear bright, reflective clothing so cars can see you. Leave your jewelry and money at home. Potential thieves will be more likely to target you if you’re wearing flashy jewelry and carrying cash.
Additionally, don’t forget your safety precautions if you’re traveling – and exercising – abroad. To protect yourself in the event that you lose your wallet (or it’s taken from you), it’s a good idea to set up an account with an inexpensive money transfer service before you leave home. Remitly is a great option with low fees and quick transfers. For example, if you find yourself in Nepal, you can get 120.25 Nepalese rupees per US dollar. Or in India, you can get 75.07 Indian rupees per US dollar on your first transaction.
Taking your workout outside helps to relieve boredom and makes you feel closer to nature. Instead of walking for miles on the treadmill or lifting weights at the local fitness center, step out into the real world and enjoy the fresh air on your face. Just remember to take proper precautions to ensure you stay healthy and safe.
Eastern Oregon Living has a lot to offer. Diverse landscapes from our amber waves of grain to the mountains and forested areas of the Blue Mountains. Regional activities range from camping, hiking, skiing, hunting, fishing and boating to fine dining, winery tours and tasting, local craft breweries and distilleries.
