Tips for Older Adults Exercising Outdoor in Safety
You've made the decision to become more involved, and you're ready to get started. But first, double-check that you can safely exercise in your neighborhood. Here are a few pointers to keep you safe as you get started.
Consider your safety in advance.
• If you're walking alone, carry your ID with emergency contact details, as well as a small amount of cash and a mobile phone. Stay alert by not talking on the phone while walking and keeping your headphones volume down.
• Tell people where you're going and when you'll be back.
• Stay in well-lit areas where there are other people.
• Be seen to be safe.. During the day, dress in light or brightly colored clothes. Wear reflective clothing and have a torch on you at all times. Make sure your bike has lights on both the front and back.
• Put on durable, activity-appropriate shoes that have good footing.
In rural areas, walk with caution.
• If possible, go for a walk during the day.
• Choose well-traveled, well-lit, and protected roads. Choose routes that have places to pause in case you need to take a break.
• Maintain vigilance at all times. If you're walking while listening to music, turn it down so you can hear bike bells and warnings from other walkers and runners approaching from behind.
• Always walk with your back to oncoming traffic.
• If possible, walk on a sidewalk or street. Keep an eye out for tripping hazards such as broken sidewalks.
• Along the lane, look for a smooth, solid surface.
In urban areas, walk with caution.
• If the path has guardrails, look behind the barrier for a smooth, flat surface where you can walk. Keep as far away from traffic as possible if you must walk on a paved shoulder.
• Keep an eye out for narrow shoulders and bridges.
• Use crosswalks or intersections to cross. Jaywalking raises the chances of being involved in a serious accident. Keep your eyes peeled for the traffic signal. Just cross when the pedestrian crossing signal is enabled.
• Never take it for granted that a driver can see you crossing the street. When drivers approach, try to make eye contact with them. Before you begin crossing a street, make sure you have enough time to complete the crossing. You're more likely to fall if you rush.
• Before continuing, check all lanes you must cross to ensure they are clear. Until crossing, look left, right, then left again. Do not assume that drivers in other lanes will wait for you only because one driver does.
• Visit a public park. Many parks have traffic-free walking or jogging trails.
Bicycling Safety for Seniors
Cycling is not only an enjoyable family activity, but it's also a perfect way to get some exercise. Some people also ride their bicycles to work, grocery shopping, and visiting friends and relatives. It's important to know how to stay healthy when riding your bike while you're out and about.
Exercise Tips for Hot Weather
Many people enjoy outdoor sports such as cycling, gardening, and tennis throughout the summer. In hot weather, it's best to be cautious. For older adults and people with health issues, too much heat may be dangerous. Hyperthermia, a heat-related illness that involves heat stroke and heat exhaustion, may develop if you are exposed to extreme heat for an extended period of time.
If you want to stay busy while it's hot outside, try the following:
• Keep an eye on the weather forecast. If it's extremely hot or humid outside, exercise indoors by watching videos online or walking in an air-conditioned building such as a shopping mall.
• Drink plenty of water. Water and fruit juices are also excellent choices. Caffeine and alcohol should be avoided. If your doctor has advised you to restrict your liquid intake, find out what to do when it's extremely hot outside.
• Dress in light-colored, loose-fitting natural fabrics.
• Dress in layers so that you can shed layers while your body warms up from exercise.
• Recognize the symptoms of heat-related illnesses and seek medical attention right away if you suspect anyone is suffering from one.
Exercise Tips for Cold Weather
In the winter, you can exercise outside, but you should take extra precautions to stay safe. Cold exposure can result in health issues such as hypothermia, which is a dangerous drop in body temperature.
When it's cold outside, go for a walk, ski, ice skate, shovel show, or other outdoor activities:
• Keep an eye on the weather forecast. If it's very windy or cold outside, exercise indoors with videos from the internet and go out at a later time.
• Be cautious of icy sidewalks and snow.
• Start by warming up your muscles. Before you go out, go for a walk or do some light arm pumping.
• Wear the appropriate attire. Wear a variety of loose-fitting layers. Warm air will be trapped between the layers. Avoid wearing clothing that is too tight because it will prevent your blood from flowing freely and cause you to lose body heat.
• If it's snowing or raining, put on a waterproof coat or jacket. Wear a hat, scarf, and gloves to keep warm.
