Fitness Safety Tips - Running, Walking, Swimming, Cycling

Fitness Safety for Summer Sports
by Jennifer May, M.S., R.D., M.S. - for DietWatch

We all know that exercise keeps us healthy - both mentally and physically. Yet thousands of people injure themselves each year, sometimes seriously, while participating in summer sports. By taking the right precautions, you and your family can have plenty of active fun in the sun this summer!

Bicycling Safety Tips
Bikes are often kept in the garage or basement during the colder months when they are not being used. Before taking off on your first ride of the season, take the time to inspect your bike. Make sure that the tires are not leaking and are filled with the appropriate amount of air. Check the brakes and make sure that the seat is on tight.

Wear a helmet—no matter how long your bike ride is going to be. Wearing a helmet that fits properly can reduce the risk of serious head injury by 85 percent. Choose a brightly-colored helmet, which will be more visible to oncoming traffic. The helmet should fit snugly, and it should meet the standards of the Consumer Product Safety Commission or the Snell Memorial Foundation. Kids look to their parents as role models, so make sure everyone in the family is wearing helmets before heading out for a ride.

In most communities, bikers are expected to obey all traffic signs and signals. Ride with the flow of traffic, and if there are several bikers in the group, ride in single file. Watch for potholes, downed branches, loose gravel, and other potential obstacles. Avoid excessive speed. Do not permit your children to try bicycle stunts.

Walking and Running Safety Tips
If you are running or walking on the street (as opposed to a trail or track), leave the headphones at home. Walk or run facing the oncoming traffic. Obey all traffic signs and signals, and cross the street only within designated crosswalks. Know your route-before running or walking a route for the first time, drive it in your car first so you know the length and any potential hazards. You'll be safest if you have a companion.

If you're walking, running, or biking, carry identification with you. If you have a cell phone, carry that as well; otherwise, have enough change for a pay phone (and know where the pay phones are along your route).

Hiking Tips
Choose a route that is within your fitness abilities, especially if you are a novice. Hike with a companion, and leave a copy of your itenerary with a trusted friend or relative. Have a map, and know how to signal for help if you need it. Know the local flora and fauna, and avoid snakes and suspicious plants. Wear sturdy, well-fitting hiking boots and insect repellent.

Swimming Safety Tips
Know how to swim—it's never too late to take swimming lessons! Inexperienced swimmers should wear lifejackets in the water. Swim only in supervised areas where there is a lifeguard on duty. Do not let your children near pools or other bodies of water without supervision.

Nearly 1,000 people are disabled in the United States every year due to head and neck injuries sustained while diving. Never dive into shallow water or in water that is too murky to accurately judge the depth. At the pool, dive only from the diving board-not from the side of the pool.

Always check the weather before heading out to swim, and avoid swimming if there is high wind or a chance of storms. Don't mix swimming or boating with alcohol.

Safety Tips for Other Activities
If you (or your children) participate in inline skating, soccer, or other such activities, be sure to use knee, wrist, and elbow pads. Helmets are a must for inline skaters, just as they are for bikers. Wear appropriate, well-fitting footear for the activity. For some sports, protective eye guards may be necessary. All safety equipment for children should fit properly now; don't buy equipment planning for your childrent to "grow into it."

General Summer Safety Tips
Wear sunscreen! Look for an sun protection factor (SPF) of at least 15; you may want to go as high as 45+ for children (ask your pediatrician for specific recommendations). Your sunscreen should offer protection against UVA and UVB rays. Apply at least an ounce of sunscreen—enough to fill a shot glass. Put on your sunscreen 30 minutes before heading outside, and reapply every 90 minutes. Remember that the sun's rays are strongest between 10 a.m. and 4 p.m.

It's also important to protect your eyes; too much radiation can lead to cataracts and possibly blindness. Choose lenses that block 99 to 100 percent of ultraviolet light. Don't just assume that dark or mirrored lenses are sufficent; check the label. Polarized lenses cut reflected glare, which is useful for driving and fishing.

Stay hydrated, and avoid getting overheated. Drink plenty of fluids before, during, and after your activity. Give yourself about 15 minutes of rest for every 45-60 minutes of activity.

Don't exercise at night. If you do decide to go out at or near sunset, let family and friends know where you are headed and when you plan to return. Wear brightly-colored clothing and avoid high traffic areas. Use reflectors on clothing and exercise equipment for others to easily see you.

Learn CPR, or take a refresher course. Certification is available through both the American Heart Association and the American Red Cross. Check your local hospital for class times and information.

Lastly, have fun! Exercise is an important, healthy aspect of life. Just remember to be safe! Warm-up, cool down, wear protective equipment, and be smart. Here's to a happy, safe, and active summer!

---

Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch. Jennifer has provided nutrition and fitness counseling in a variety of settings, including medical facilities, assisted living communities, health and wellness organizations, and educational institutions. She has also produced articles, newsletters, and other educational materials and has appeared on radio and television. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology