5 Safety Tips for Exercising Outdoors for Older Adults

The weather is starting to turn around from cold, dark skies to sunny, warm days. After long winter you might be itching to get outside for the first-time including planning for some outdoor workouts. Many people may choose to start up outdoor running again or playing Pickleball on your local court or even hitting the fairways for a round of golf. No matter the activity of your choosing, you need to keep in mind how the weather may impact your response to exercise. Here 5 safety tips for exercising outdoors for older adults:

1. Bring Plenty of Water: Plan on how much water you need according to how much time you plan to spend outside, what the weather forecast predicts, and what the intensity of the activity you plan on doing. Hydrating before and after the activity is also important. If you plan on prolong and intense workout, consider bringing along some electrolytes to improve your hydration.
2. Protect Yourself from the Sun: Before you leave the house make you are wearing several forms of sun protection including sunscreen (and bring some along to reapply), sunglasses, and a hat. Consider wearing light clothing (vs. dark clothing) as lighter colors absorb less heat from the sun. While you are outside, take frequent breaks depending on how hot the day is and how your body is responding to exercise. Try to find cool, shady place to take your break and hydrate before heading out for more activity.
3. Plan Beforehand: As mentioned above make sure you are well hydrated before heading out for the day. Try to plan your outing to avoid the hottest times of the day which can be anywhere between 3-6 pm. In general, mornings are best to decrease your risk of heat-related issues.¹ Make sure you bring your ID or another form of identification, and let other people know where you are going in case you get lost or injure yourself while you are outdoors. Consider wearing an Apple Watch or another device with fall detection, so you have a way of contacting someone or emergency services in case of a fall.
4. Start Slowly: Starting slow and progressing your duration or intensity of your workout is key! Building up your tolerance for activity is especially important if you are starting a new activity or if this is your first couple of outdoor outings.
5. Recognize the Signs of Heat-Related Illnesses: Signs and symptoms of heat-related illnesses include heavy sweating, dizziness, weak and rapid pulse, muscle cramps, headache, and nausea and vomiting.¹ Get out of the sun immediately if you have any of these symptoms to cool down.¹ Seek medical attention if these symptoms become worse or do not go away.

Spring and summer months are an exciting time especially for individuals who love the great outdoors, but make sure you utilize the tips listed above to maintain your health and safety with exercising outdoors. If you are looking to return to a high level of sport after an injury or just to engage in a comprehensive tailored fitness program, contact us today to help you live FIT AND QUICK FOR SPORT.

References

¹Summahealth.org. Published 2023. Accessed May 13, 2024. https://www.summahealth.org/flourish/entries/2023/07/senior-safety-tips-for-outdoor-summer-activity

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