Exercising safely starts with making informed choices regarding the environment and the conditions under which exercise is performed. One of the main considerations for outdoor exercise is choosing areas that are free from danger and that have exercise equipment that is well maintained and safe to use. This would apply, for example, to choosing areas for jogging and running that are safe from traffic and that are not isolated, are well lit, and have lots of people around. Jogging shoes should not be worn out and uneven, as this can cause injury to the back and knees. If jogging in overcast or twilight conditions, reflectors on clothing and shoes are a must.
Apart from these general considerations, one should always make sure that the apparel suits the weather and the form of exercise one is engaging in. In warmer weather, loose fitting clothing that will absorb perspiration is most suitable, but ensuring adequate protection from the sun is also to be placed high on the list of ensuring exercise safety. Bearing that in mind, it is always best to exercise indoors when there is bright sunshine or at least to avoid the sun’s direct rays when the sun is highest in the sky, between 12 noon and 2 pm. In cold weather, warm layered clothing that can be removed with ease will be most suitable, taking care to avoid frostbite of the fingers, toes, ears, and nose.
When exercising in hot weather, it is especially important to ensure adequate hydration. Hydration is required before, during, and after exercise. Electrolyte rich replenishment drinks are best. One should engage in a short warm-up session before engaging in the full exercise activity, such as jogging, or jumping in place, and stretching. This will increase the circulation of blood to the muscles and loosen up the joints, thereby decreasing the chances of injury.
Upon completion of the exercise routine, it is important to perform a gradual cool down procedure, such as a brisk walk, jogging in place, or even slow cycling. This keeps the muscle pump working while the vasculature readjusts to the change in pace and decreased demand. This can prevent the onset of dizziness, and, in extreme cases, fainting. I have written about preventing muscle soreness and increasing the rate of recovery in another paper earlier on this webpage.
For people with conditions, such as heart disease, diabetes, or osteoporosis, there are special considerations. It is well established that exercise can be beneficial in these populations, but because of the increased risks involved, they need to take more care and may often have to modify their exercises. Older people and people with diabetes and cardiovascular disease, including high blood pressure, should be examined by their physicians to ascertain that they do not have poor circulation to the heart muscle (ischemic heart disease) that can pose a risk during exercise. Once they have received their doctor’s approval, they can start a graduated exercise program and build up slowly to a maximum heart rate of 70% of the maximum predicted heart rate. A simple way to calculate your maximum predicted heart rate is to multiply your age by 0.7 and subtracting that number from 208. You would then start an exercise regimen that raises your heart rate to 40 to 50% of your maximum heart rate and gradually increase to 70% of your maximum heart rate over a period of weeks to months.
Osteoporosis can require the modification of some exercise protocols. Osteoporosis causes brittleness of the bones, which can be improved by strength and aerobic training. Exercise increases muscle strength and improves balance, which decreases the risk of falls. Strength training can also increase bone density and decrease the risk of osteoporosis. I have already written on the amount of weight to use for strength training in a previous article on this webpage.
For activities that require bending of the spine and sudden twisting motions of the spine, people with osteoporosis need to exercise caution, and they should request a modified form of these exercises from their trainers. Activities requiring such measures include golfing, yoga, and pilates. Persons with osteoporosis should especially avoid exercises that call for flexion of the spine, as spontaneous fractures of the spinal bones have been reported in the literature in persons with osteoporosis performing such exercises. Instead, these people should concentrate on extension exercises and modified versions of such exercises. Spontaneous fractures have also been reported from horseback riding and golf swings.
During weight training, the proper technique for lifting is also important, but that is beyond the scope of this article and will be covered in another article. Since falls and fractures are a major concern for persons with osteoporosis, they should avoid exercises that require fast running and acceleration, sharp changes of direction, and precarious balancing.
There is no doubt that the majority of people can benefit from exercise, and the majority of people can exercise in some way, shape, or form after being cleared by their doctor. Exercise should involve both aerobic, strength training, and flexibility exercises. People with special conditions should first seek the approval of their doctors and would be well-advised to seek out supervised training with trainers knowledgeable in their condition.