For seniors to stay safe while exercising outdoors they plan to be more active and ready to go out and get started. But before you do that, make sure you can practice safely in your neighborhood. Here are some tips that can help you stay safe on the go.
Think about security in advance.
- Keep your identity with emergency contact information and a small amount of money and cell phone, especially if you are walking alone. Be careful not to talk on the phone while walking and keep the volume on the headphones low.
- Tell others where you are going and when you plan to return.
- Stay well-lit with other people around you.
- Show yourself how safe it is. Wear light or brightly colored clothing during the day. Wear reflective material on your clothes and keep a flashlight on at night. Put lights on the front and back of your bike.
- Wear strong, activity-friendly shoes that provide a good foundation.
Walk safely in rural areas.
- Walk during the day if possible.
- Choose well-used, well-lit and safe routes. Choose a seating area if you want to stop and relax.
- Be vigilant at all times If you are listening to music while walking, turn down the volume so that you can hear the bells of the bicycle and the warnings of other pedestrians and runners following you.
- Always walk in front of oncoming traffic.
- Walk on the sidewalk or sidewalk whenever possible. Beware of uneven sidewalks, which can lead to tripping.
- Find smooth, stable surfaces along the way.
Walk safely in urban areas.
- If there is a track on the road, check that there is a smooth surface behind the obstacle, where you can walk. If you have to walk on a paved platform, stay away from traffic as much as possible.
- Look for narrow bridges and shoulders.
- Pedestrian crossings or intersections. Walking increases the risk of serious accidents. Beware of road signs. Only cross if you have a pedestrian crossing sign.
- Never assume that a driver will see you crossing the road. Try to make eye contact as soon as you come with the drivers. Before crossing the road, make sure you have plenty of time to cross. Running increases the risk of falling.
- Check all the lanes you need to cross and make sure each lane is clean before proceeding. Look left, right, and left before crossing. Just because a driver is stopping, don’t think that drivers in other lanes will stop for you.
- Check out city parks. Many parks have sidewalks or runways away from traffic.
If you don’t feel confident exercising outside, stay active indoors
- Find local shops or malls that are big enough for you to walk.
- Go up and down the stairs several times in a row. Make sure the ladder is well lit and has a handrail for extra protection.
- At home, practice strength, balance and flexibility.
- Try to exercise. Elderly YouTubeat the National Institute is
Bicycle Safety Uncycling
not only a fun activity for the family, it is also a great way to exercise. Some people use their bikes to work, shop or meet friends and family. When you go out and ride a bicycle, it is important to know how to stay safe.
Tips for exercising in
hot weather Many people enjoy outdoor activities in hot weather, such as walking, gardening, or playing tennis. Make sure you play it safe in hot weather. Too much heat can be dangerous for the elderly and people with health problems. Prolonged exposure to heat can cause hyperthermia, a heat-related illness that includes heatstroke and heat exhaustion.
If you want to be active outside if you want to be warm,
- check the weather forecast. If it’s too hot or humid, train indoors with online videos or walk into an air-conditioned building like a shopping mall.
- Drink plenty of fluids. Water and fruit juices are good options. Avoid caffeine and alcohol. If your doctor tells you to limit fluids, ask what to do when it is hot outside.
- Wear loose, light-colored clothing made from natural fabrics.
- Dress in layers so you can take off your clothes as your body warms up for the activity.
- Know the symptoms of heat-related illness and seek medical help immediately if you think someone has it.
Tips for Exercising in the Cold
You can work out in the winter, but take some extra steps to stay safe before experiencing the cold. Cold exposure can cause health problems such as hypothermia, dangerously lowering body temperature.
If you want to go hiking, ski, ice skate, paddle show or do other outdoor activities when it’s cold outside:
- check the weather forecast. If it’s windy or cold, train indoors with online videos and hang out later.
- Avoid snow and icy sidewalks.
- Warming up first, muscle. Try to walk or pump your arms lightly before going out.
- Choose the right clothes. Wear several layers of loose clothing. The layers will trap hot air between them. Avoid tight clothing, which can prevent blood from flowing freely and cause loss of body heat.
- Wear a waterproof coat or jacket if it is snowing or raining. Wear a hat, scarf and gloves.
- Learn the symptoms of hypothermia.