With warmer weather finally here, many people are dusting off their walking and running shoes, getting their bikes out, and taking their exercise outdoors again. However, especially after a long winter, it’s easy to be so eager to get back to your outdoor exercise that you forget some important ways to keep safe during your outdoor adventures.

Before you head out to enjoy the fresh air, read through these key ways you can prevent outdoor exercise injuries.

Get Back Into It Slowly

When starting to exercise, the American Heart Association recommends that “you start low and go slow with supportive, well-fitting, cushioned athletic shoes.” As you continue, increase your exercise time or distance by 10 to 20 percent each week. This is especially important if you’ve taken time off during winter and are trying to begin heavily exercising again.

Getting back to your exercise too quickly can cause complications like shin splints, and easing back into exercise will help you avoid those issues.

Remember to Warm Up

You should treat your workouts outside just like you would an indoor workout and remember to warm up. In the Journal of Sports Science and Medicine, studies found that warm-ups significantly reduce the risk of injury.

If you’re looking for some ideas on how to warm up outside, check out these articles:

• The 5-Minute Warm-Up for Any Sport by Outside
• 5 Ways to Warm Up Indoors Before Exercising Outside by Health
• The 5-Minute Warm-Up You Need Before Any Workout by Fitness 

Understand How to Prevent Heat Related Illnesses

Heat-related illnesses are caused by excessive heat and sun exposure that can lead to serious and even fatal complications. Last summer we wrote an article on three steps you can take to prevent heat-related illnesses, which you can check out by clicking here.

To quickly summarize the article, you need to learn the proper ways to stay cool, stay hydrated, and stay informed.

Follow the Rules of the Road

The National Highway Transportation Safety Agency reminds you that bicyclists have the same rights and responsibilities as cars, and when riding a bicycle, it’s important to remember that you are expected to follow all road rules as you would if you were in a car.

According to Bicycle Indiana, the Indiana Law on biking just before sunset to just after sunrise requires you to be equipped with the following:   

• A
 lamp 
on 
the 
front
 with 
a 
white
 light 
visible
 from
 a 
distance 
of 
at 
least 
five 
hundred
 (500) 
feet 
to 
the 
front.
• A 
lamp 
on 
the 
rear 
with 
a 
red 
light 
visible 
from 
a 
distance 
of 
five 
hundred 
(500) 
feet 
to 
the 
rear 
or 
a 
red
 reflector 
visible 
from
 a 
distance 
of 
five 
hundred 
(500) 
feet 
to 
the 
rear.

Pedestrians should also remember to follow the rules of road and obey signs and signals. If you are out exercising on a road where there is no sidewalk, walk facing traffic and as far from vehicles as possible (NHTSA). If you’re crossing roads where there is no crosswalk, cross in a well-lit place where drivers will be able to see you.

As for night time safety, remember to wear light colored and if possible reflective clothing when you’re out walking at night. For added visibility, you can carry a flashlight!

A Few Important Final Tips

We’re throwing in a few bonus tips that are important for your health and safety during your outdoor workouts:

• Make sure you tell someone when you are going to exercise outdoors, where you are going, when they can expect you to be back, and how to contact you if they are concerned. (Huffington Post)
• Carry some form of identification on you. Most exercise gear has small pockets for this very reason. (Huffington Post)
• Check the weather forecast before you start your workout to make sure you won’t run into any unexpected bad weather or  to see if there is a heat advisory that shows it’s too hot to safely exercise. (Active)
• Bring water or a sport drink with you to make sure you stay hydrated throughout your workout.

We’re here for your health needs.

At the Family Health Health Clinic, we’re accepting new patients! If you’re looking for a primary care provider that will help you achieve your health goals, we would be happy to make an appointment with you.

To make an appointment at any of our four, convenient locations, call (800) 321-5043.