If you are exercising outside then it can be stimulating than working out in the gym. But, you need to be prepared. Hence, be cautious about outdoor activity. Learn about the preventive measures while doing any outdoor exercise.
Working out outside is challenging and motivating as well. But outdoor exercising can be very fun. Hence, choose carefully the type of workout.
You can pack all your workout gear in a bag. And start your workout outside. But always be motivated and do not let the outside weather distract you to keep you away from your fitness routine.
Best tips to be safe while exercising. Hence, it will also allow you to have a good workout.
Be Aware of the Weather
When you are doing any exercise, you have to be aware of the warm or cold weather outside. There are some exercises that can be performed in cold temperatures. But some can be right only in hot weather. The reason is that the hot weather compared to cold weather needs more energy. It can lead to fatigue. Thus, it can have a bad effect on your body.
So, based on the weather condition, choose the perfect exercise that doesn’t exhaust you. The external temperature can make your exercise more challenging for an inadequate blood supply between the skin and muscles.
Give Time to Every Exercise to Develop Heat
Start your exercise slowly! Don’t go for intensives at the start of your workout. You can start with a warming session. When your body heats up, move on to pick a vigorous exercise.
You can easily adjust to the warm temperature. Try to exercise in the heat for about half an hour each day. This process will be called heat acclimatization. You will notice the cardiovascular changes in the first three to five days. Eventually, the body sweat mechanism will develop which may take up to 10 days.
Make Changes When the Weather Becomes Hot
Once your body adjusts to heat, reduce the intensity and workout duration. Outdoor exercising such as cycling or swimming can help your body to cool down.
While exercising in hot weather, follow these tips:
- Workout in cooler time duration i.e. during morning or evening.
- Drink more liquid, like non-caffeinated fluid after every 15 minutes during the exercise.
- Choose to wear lighter and fewer clothes.
- Be sure that the clothes you are wearing are breathable and light-color.
Know about the Risks of Warmer Climate
Exercising in high-temperature causes increased sweating. Thus, it can lead to dehydration. Sometimes, severe dehydration has more chances for reduced performance. It can also cause heat-related diseases such as heat cramps, exhaustion, and heat stroke.”
If your body temperature is not accustomed to certain weather conditions, avoid working outside. Keep in mind that the weather can be humid and windy,
The best rule is to avoid exercising in 40 degrees or more. Avoid working out when humidity is more than 50%.
Be Aware of the Signs of Frostbite in Winter
Frostbite is a type of injury caused during the winters when the temperature is freezing cold. It occurs on exposed skin such as on cheeks, nose, and ears. It can also spread on hands and feet. The early warning signs may also include numbness, no feeling, or a hurtful sensation.
If you suspect frostbite, then immediately go inside. Avoid rubbing it as you may damage your skin. In case you feel numbness, immediately seek emergency care. During winters always exercise indoors.
Stop Exercising when you have these Issues
Heat cramps are the first sign when you should avoid overdoing exercises. If you feel tremors in your muscles while outdoor exercising, stop it instantly. Then stretch your muscles gently. After the heat cramp goes away, start again.
Exercising in extreme conditions will lead to breathlessness, fatigue, dizziness, fainting, or vomiting. You may suddenly feel chilly or hot and dry because of low blood pressure. So, the best advice is to stop exercising during that time.
This condition can be life-threatening. As a result, it needs immediate medical attention. The symptom can also include body temperature rising to 104 degrees and confused feeling. You’ll also notice your pulse and fast breathing.
Therefore, when you plan for outdoor exercising, do keep these above tips into mind. These tips will make your workout process simpler. Hence, you can enjoy while working out.