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ROAD TO FITNESS
How to minimize risks when exercising outdoors
Tuesday, September 26, 2006
Golf, in-line skating, biking, hiking, walking, running and other activities are popular forms of outdoor exercise. Although you want to have a good time, safety should always be a concern when exercising.
One of the simplest ways to protect yourself is to carry identification with you, especially if you plan to exercise alone. Identification should, at the very least, include your name and emergency-contact numbers, as well as any pertinent medical information. There are many products available for this purpose, including bracelets, necklaces with tags and sticky patches that adhere to clothing (yet can be easily removed). If you have a medical condition that might be aggravated by physical activity, you should also wear a medical ID tag that provides necessary information so that others can assist you if you need it.
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Before heading out, it is in your best interest to let someone know where you are going and the approximate time you plan on finishing. You should also let them know the route you will be taking in the event that they need to find you
quickly.
Carry a safety device with you when you head out to exercise, such as a personal alarm/siren, or even a whistle, so that you are able to call attention to yourself should you need to. One of my favorite safety products is the Doberman Alarm Combo. It comes with the Electronic Defense Whistle, a compact, easy-to-use alarm designed to fit in the palm of the hand or clip to a backpack or apparel, and the Power Button, which straps to the upper arm with an adjustable elastic band.
Both products emit a shrill 100-decibel alarm at the touch of a button, which continues as long as the button is depressed. The products allow you to feel much more secure when spending time outdoors at night, and they are accompanied by flashing-red LED lights to lead others to your location. The Alarm Combo retails for less than $30 and is available at Staples stores.
In the event you should need to act quickly, every second counts. Have a strategy planned for handling potential problems, such as how you would defend yourself if you had to. If you plan on regularly exercising outdoors, you might consider taking a self-defense class.
Keep your eyes and ears open; be aware of your surroundings. Have a safety plan in mind, should you feel uncomfortable, such as when passing a stranger. Wearing headphones, although motivational, unfortunately leaves you less aware of noises around you, such as if someone should try to approach you from behind. It is always best to refrain from exercising alone when out at night. If you decide to, and own a dog, take him with you, or go with a friend or family member or organize a group activity such as a neighborhood walk. If you must exercise after dark, even if you are not alone, consider finding an indoor track or plan on exercising only in a well-lighted safe area, or check to see which gyms in your area are open during evening hours. Listen to your instincts and stick to places that are familiar to you.
If you have a cell phone, take it with you. If you don't own one, become familiar with where telephones are located along your route.
Make sure you can clearly see any oncoming traffic. At stoplights and crossings don't assume that drivers have seen you. Make eye contact, so that you feel safer crossing the street in front of a car, or better yet, simply wait until traffic has cleared. In addition to paying attention to signals at intersections, watch for cars coming out of parking lots, side streets and driveways. Wear light-colored clothes and put reflective tape on your clothing to make you more visible.
Don't carry valuables with you and leave your wallet, watch, or jewelry at home. They can make you more susceptible to attracting a potential mugger, and when exercising you may be likely to lose such items.
If you are letting yourself back into your house or car after exercising, have your door key or car opener ready beforehand.
It can be a good idea to vary your route from time to time instead of taking the same one, and don't always start and stop in the same place and at the same time.
Your safety is always worth planning for. Learning how to minimize risk factors enables you to exercise with greater enjoyment, confidence and peace of mind.
Marjie Gilliam is an International Sports Sciences Association master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News or contact her at (937) 878-9018 or by e-mail at OHTrainer@aol.com. Her Web site is at www.ohtrainer.com.
© 2006 Marjie Gilliam
