by I. Edwards
Spending time outdoors strolling, climbing or working is an effective way to remain wholesome in the course of the summer time. However earlier than you bounce into a brand new routine, well being specialists say it is essential to take steps to remain secure and keep away from damage.
They advocate getting at the very least 150 minutes of average exercise every week, similar to brisk strolling, to remain in form.
Outside train comes with recent air and nice views—however it might additionally include some added dangers, warned Dr. Travis Miller, a sports activities medication physician at Penn State Well being Orthopedics in Berks County, Pa. He shared his high security ideas:
1. Begin gradual and regular.
If you have not labored out a lot throughout winter or spring, take it straightforward. “As people are excited to work on their fitness goals, sometimes they decide they’re going to exercise for an hour a day starting Monday, but by Wednesday or Thursday they’re so sore they can’t move,” Miller stated.
Begin with a 15-minute stroll day by day, then enhance that by 10% each week to construct endurance slowly.
2. Stretch your ft and ankles.
One of the frequent accidents Miller sees includes overused tendons within the ft, ankles and heels.
Do that easy stretch: Sit with legs straight and loop a towel or shirt round your toes and maintain each ends. Push your toes ahead to stretch your ft, ankles and calves. Repeat this stretch two to a few instances a day.
3. Put on sneakers that really feel good.
There is not any one-size-fits-all shoe for out of doors exercises. “People always ask: ‘What shoes are best?’ ” Miller stated. “Truthfully, the answer is, whatever feels best on your feet.”
Attempt totally different manufacturers and kinds till you discover one that matches effectively, particularly based mostly in your arch form.
4. Make your self seen to drivers.
Should you’re strolling or working alongside roads, it is essential that drivers can see you. Put on vivid colours like neon yellow or orange and keep away from darkish clothes like black or navy.
5. Be careful for obstacles.
Look ahead to rocks, tree roots or cracks that may trigger falls. Train outside whereas the solar is out or use a headlamp at midnight. Look about 15 to twenty ft forward to identify hazards early.
“As you approach an obstacle,” Miller stated, “Look down at your feet to make sure you clear it to help avoid tripping or awkward landing and hurting your ankle or knee.”
6. Inform somebody the place you will be exercising.
Should you hike or run alone, let somebody know your route in case you get damage. Should you fall and no assistance is close by, attempt to transfer towards security. You may hop, scoot or use a powerful stick as a crutch, Miller stated.
7. Know when to see a physician.
Some soreness is regular after train, particularly for those who attempt new paths or hills. For minor aches, use ice packs or over-the-counter ache medication.
But when your ache persists various days or is above a 3 out of 10, it is time to get checked out.
“If pain lasts longer than two weeks, your body is trying to tell you that something’s not right or is being overused,” Miller stated.
Extra info:
The Nationwide Institute on Getting old has extra on security ideas for exercising outdoors.
Quotation:
7 doctor-approved ideas for out of doors health with out damage (2025, June 22)
retrieved 22 June 2025
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