Adventures in the Great Summer Outdoors:
Preparation Checklist
Before you endeavor on any fitness adventure, you should be sure that you’re prepared. Follow these tips to help up your safety rating:
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Doctor, doctor: Check with your physician before tackling your flora and fauna fitness routine.
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Pace yourself: To ease the transition to this new mode of exercise, start small. Don’t do an 8-hour marathon bike ride or a through-the-woods 5K at the start of the season. Begin with 15 minutes of outdoor walking, or carry a backpack on your next trip to the gym treadmill in preparation for the “real thing.” Once outdoors, plan your day carefully, and only tackle that which is well within your level of conditioning.
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Keep your cool: Especially in the months of July and August, try to avoid peak exercise during the peak heat hours of the day. It is better to workout first thing in the morning; second choice is after 4:00pm, when the sun has surpassed its highest point. Wear breathable, light-colored clothing. Know the signs of heat exhaustion and heat stroke, and react immediately if you begin experiencing them. For example, retreat to a shady spot for a rest if you should begin to feel overheated.
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Stay hydrated: It goes without saying, but I’ll say it anyway. Bring plenty of water with you, and drink up every 10-20 minutes or more. On hot days when you’re particularly active, the 8-glasses-a-day rule is usually inadequate; you may find yourself needing a gallon or more! Avoid hot beverages, caffeine, or alcohol on the days you’re getting ready to exercise out of doors, since these beverages will foster heat and/or loss of water. Some activities can benefit from sports drinks, but beware: not all will, and many sport drinks can actually cause stomach and intestinal cramping. Consult a dietician if you’re interested in knowing which sport beverages will work best for you.
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Repel those insects: Don’t make an outdoor move without adequate supplies of insect repellent. Quantum puts out a great, natural insect repellent that comes in convenient individual packets….sort of like anti-mosquito moist towelettes! You can find them at health food stores. If you visit the woods or thick brush, watch for ticks; wearing long pants will help prevent bites. If you do find one, it is important to have it removed as soon as possible; contact your doctor immediately.
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Don’t get burned: Don’t underestimate the strength of the rays even on a cloudy day. Apply sunscreen—preferably waterproof—of at least SPF 15 before heading out. Carry the bottle with you for re-applications.
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Watch the sky: Don’t head out without checking the weather. The Weather Channel’s website is great for updated local information: check www.weather.com to ensure your trip won’t be hampered by storms.
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Warm up and cool down: Don’t begin your workout full-steam; begin slowly for the first 5-10 minutes, allowing your heart rate to increase gradually as your blood is re-directed to the working muscles. Similarly, don’t stop on a dime; use the last 5-10 minutes of your outing to let your body slow down gradually.
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Be kind to your feet: Select footwear that is appropriate for your activity, and break this footwear in well in advance of a long day of activity. These measures can help protect your knees, ankles, back, and feet.
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Know the area: Be sure you have detailed, accurate maps, travel with a companion, and know where you can get help should the need arise. Stay on marked trails.
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Note to self....wildlife is wild: And when you share space with wildlife, you do run the risk of encountering them….which can be part of the fun, but also dangerous. Educate yourself about the local animals and plants, and understand what to do if you should cross paths. Keep young children close by, watch rocky areas for snakes, and learn what poison ivy looks like. Advance knowledge can spell the difference between enjoying nature from a healthy distance and deadly confrontations.
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Expect the unexpected: Pack a first aid kit, a cell phone, and emergency numbers. Have a plan in advance for what to do in the event of injury, weather problems, or other emergencies.
These measure may seem tedious and bordering on over-preparedness, but as my husband often says in response to that assessment, "Yes. And I actually hope that these are efforts that go unused. BUT....." I think you know how to finish that sentence.
Enjoy nature, and be safe! -ep
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