Playing sports in the open air is a pleasant and unusual experience. Although it can be a lot of fun, you must also be very careful since by being outdoors you are exposed to other types of risks. It is common to make mistakes when you are a newbie, so here you will find recommendations and tips that will help you prepare in the best way possible for when you go out to exercise.
There are many ways to do sports outdoors. Some choose extreme sports, others trekking or hiking, and some simply decide to do yoga in a park. Whether you know what you want to do or still have no idea, you will find an activity to suit your interest and fitness level. Reading the following tips will help you practice your favorite activity while staying safe and taking care of your well-being.
Choose the Right Clothes
You should choose your clothes depending on the activity you will do. That is the first step. There is clothing specifically made for hiking, cycling, extreme sports, and everything you can think of. Besides that, you should also consider the climate of the place where you will exercise and the atmospheric condition because rain, humidity, or intense heat will also influence your clothing choice.
Clothing brands like Arcteryx have created unique clothing that suits different outdoor activities, and that is just what you need if you are starting to exercise. Also, be careful when choosing your footwear since it is essential to keep your feet comfortable, dry, and protected. But not only that but like clothing, there are different types of footwear specially made for each type of outdoor activity. Get well informed about what are going to be your needs when doing a new sport and choose the best option of clothing and footwear.
Warm Up and Keep a Safe Distance
To avoid cramps or tears, it is crucial that you stretch your muscles for about five minutes before starting to exercise. Thanks to this, you will not only be able to protect yourself from injuries, but you will also be a little more flexible. If you want to run and you pass near a runner, try to leave at least five meters of distance.
The recommendations also indicate a distance of 10 meters if you ride a bike. If you have a runner in front of you and do not want to pass them, get diagonally behind them. In addition to stretching at the beginning, it is good to finish the exercises in a progressive and not abrupt way so that the body does not undergo these changes violently. Do not stop running suddenly or go from the intensity of the sport to being totally still.
Drink plenty of water before leaving home and also when you return. If you can carry a backpack for the exercise routine you have planned that day (excursion, climbing, cycling, etc.), do not forget to bring a bottle of water. Bring your own water to protect your health, and do not use public drinking fountains.
Water is your main ally to avoid dehydration, and the increase in body temperature could be a limiting factor in your performance. You do not have to wait until you are thirsty, but some experts even recommend drinking water an hour or two before your exercise day. You can also take breaks every 15 or 20 minutes to refresh yourself with fresh water.
Although water is the best thing you can drink to hydrate yourself, there are also some refreshing drinks on the market that will help you feel better and replenish your energy quickly. These drinks may or may not have sugar, so check it to make sure that is the option you want to drink. A sugary drink could help you keep your glucose level within the recommended range.
Protect Yourself from the Sun
Even if it is very early or the weather is cloudy or rainy, it is extremely important to use sunscreen because the sun penetrates the skin regardless of the force with which you feel its rays. You may not think about this, but the sun’s rays can also drastically age the skin. So if you want to keep your skin young and healthy, wear sunscreen every day.
On the other hand, temperatures begin to rise, and if it is too sunny, you should protect your head with hats, caps, or scarves, since it is one of the most sensitive areas of the body to the sun. Besides using sunscreen, you can also wear long-sleeved clothing, sweatpants, or leggings, which cover your skin from the sun’s rays. If you start exercising daily and wear short-sleeved shirts, you will soon notice different tones in your skin due to sunburn. If you want to keep your tone even, protect your skin.
Join a Group or a Club
Whatever activity you plan to do, there is a good chance that there is a group of people that you can join to exercise together. Exercising with a group of people will keep you encouraged and consistent. You will also be able to learn easier if you follow what other people with more experience do.
As mentioned above, there are many factors that make exercising outdoors risky. If you go out in a group, you will always have people around you to help you in an emergency or who can at least call 911 if something bad were to happen.
Exercising outdoors is a great way to get out of the routine. Whether you have decided to do an extreme sport or walk through a park, you should always be prepared and take precautions. Take care of your skin from the sun, stay hydrated, wear the right clothes and shoes, and you will see how your whole day of exercise becomes more comfortable and pleasant.
For an even more entertaining experience, you can join a group or club of people who do the same outdoor activity as you. Start exercising, and congratulations on getting out of your comfort zone!