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Tips for a Safe Fall Workout
Exercising in the fall is a great way to create good habits for the upcoming holiday season and winter months. It’s also a great time to exercise outside and enjoy the cooler temperatures. However, outdoor workouts in autumn can end in injury, so be sure to follow these tips for a safer workout experience.
Pay Attention to the Weather
Before going outside for your daily routine, check the weather forecast. For a safe fall workout, be sure to take into consideration the temperature, wind chill and the amount of time you’ll be outside. Exercising outdoors can be unsafe if weather conditions are less than ideal. Consider bringing your workout indoors if it is raining, because getting wet can make you more vulnerable to the cold and put you at risk for injury if you fall or slip.
Dress appropriately when exercising outdoors. Sweating in cooler temperatures can be dangerous, because your body temperature fluctuates more when exercising in colder autumn weather. Dressing in layers of breathable, water and resistant clothing can help you stay safe and warm while exercising outdoors. But don’t dress too warmly! Exercise generates a lot of heat, making you feel like it’s much warmer than it actually is. Dress in layers that you can take off as soon as you begin to sweat and then put them back on when you need it. Try experimenting with different clothing combinations to find out what works best for you based on your workout level.
Don’t abandon your sunscreen routine just because it’s fall! Even though spring and summer have come and gone, you’re still exposed to the sun’s harmful UV rays everyday. You should be wearing sunscreen year round to protect your skin from the sun’s damaging rays. To prevent sun damage from occurring, apply sunscreen with a minimum of SPF 30 before your workout.
Avoid Falling with the Right Shoes
Avoid slipping and sliding by choosing shoes that have enough traction to prevent falls. If leaves are wet due to rain, wear shoes with slip-resistant soles. Also, be aware of your surroundings; leaves can easily conceal rocks, branches or uneven ground. Make sure you stay alert and keep an eye on your surroundings to prevent injury.
Get your muscles primed for your workout with a nice 20-minute dynamic warm up. Warming up is an essential part of your workout routine, preparing your body for physical activity. A dynamic stretching routine combined with light cardiovascular exercises will loosen your joints and increase blood flow to your muscles, reducing the risk of a potential injury.
You need to stay well hydrated when the temperature dips. You should drink water before, during and after your workout, because you can become just as dehydrated in the fall as in the summer. If you are working out for a prolonged period of time, such as hiking, be sure to replenish with extra fluids.
Listen to Your Body
Don’t push yourself too hard when working out. If pain is noticed through your activities of daily living, take a rest day from your workout routine! If you push through the pain it could lead to a serious injury and further complications down the road. If you feel unwell or in pain, stop what you’re doing and seek medical advice as soon as possible.
Find a Physical Therapist in New York, New Jersey, and Pennsylvania
These tips can help you safely exercise when the leaves begin to change and the weather begins to chill. However, in case something does go wrong, find a highly experienced physical therapist at JAG-ONE Physical Therapy. Our physical therapists are highly trained to treat injuries, pain and to help restore your mobility. If you would like to learn more prevention tips, we also offer an injury prevention program to help you reduce the risk of sustaining a potential injury. If you would like to learn more information about our services, be sure to contact us today!