Avoid the pain while getting the gains.
Exercising outdoors in the summer—whether walking, running, or hiking—is an excellent way to support physical health. However, health experts emphasize that taking safety precautions is crucial before launching into a new routine. Engaging in at least 150 minutes of moderate exercise per week, such as brisk walking, is recommended to maintain fitness, but doing so safely is just as important.
Dr. Travis Miller, a sports medicine specialist at Penn State Health Orthopedics in Berks County, Pennsylvania, advises beginners to ease into activity gradually. Rather than diving into lengthy workouts immediately, it’s better to start with 15 minutes a day and build up weekly by 10% to avoid overexertion and soreness. Additionally, stretching the feet, ankles, and calves can help prevent common overuse injuries, especially in tendons. One simple stretch involves sitting with legs extended and using a towel to gently pull the toes forward.
Choosing comfortable footwear is also essential, and Dr. Miller stresses that the best shoe is the one that fits your unique foot shape well. Visibility is another concern, especially when walking or running near roads. Bright or reflective clothing helps ensure that drivers can see you, and it’s safest to move against traffic for better awareness.
Being aware of your surroundings is key to avoiding falls. Look ahead while on the move to spot obstacles like rocks, roots, or cracks early. Exercising in daylight or using a headlamp at night helps increase safety. If heading out alone, always let someone know where you’re going. In the event of an injury without immediate help, try to reach safety by any means possible, such as using a stick for support.
Finally, while mild muscle soreness is normal, persistent pain that lasts more than a few days or rates above a mild level could indicate a problem. Dr. Miller advises seeing a doctor if discomfort continues for more than two weeks, as this may signal an underlying issue or overuse injury.
Discussion about this post