4 Outdoor Workout Hazards

Warm weather brings longer workouts and enjoyable surroundings. You can perform your workouts outside in the fresh air instead of staying in the house and looking out of the window while you workout. Although the weather and fresh air are great, there are different outdoor workout hazards you need to acknowledge.

1. Getting Lost

Warm weather makes some people want to explore. Whether you are walking or going for a jog, it is a lot easier to get rerouted from your path than you think. If you plan on exploring a new trail, places, and surroundings, you need to have a map of the area with you. If you are like many people, you do not carry your cell phone with you when you are working out. Aside from not carrying your cell phone, you may not think to let someone know where you are going and the time you plan to return. There are different ways you can avoid getting lost. There is nothing wrong with exploring the outdoors while getting a good workout, but you should let someone know where you are going, carry an up-to-date map of the area you will explore and consider carrying your cell phone. There are many different types of workout clothing available that have pockets specifically designed for holding cell phones and keeping them safe from damage due to the phone falling out of your pocket.

2. Skin Cancer and Sunburn

Do not be so excited to workout in warm weather without applying sunscreen. Sunscreen lotion that has an SPF of 30 or more is best if you plan on being in the sun for a long period of time. The sun may feel great and refreshing on your skin, but the sun gives off UV rays, and these rays damage the skin and have been known to cause skin cancer. Many people damage their skin by failing to apply sunscreen because it is cloudy outside or not as hot as previous days. On cloudy days, the sun can be more potent because it is trying to break through the clouds. UV rays from the sun break down collagen and elastin in your skin, causing the aging process to progress more rapidly than normal. Some people opt not to wear sunscreen because sweat drips in their eyes and causes problems. The good news is that waterproof sunscreen prevents sweating from becoming a problem.

3. Dehydration

Dehydration can become a problem when you are performing your workout routine outside, especially when weather conditions are favorable. If you have diabetes, you are more susceptible to dehydration that other people. Instead of consuming juice and soda to refuel your body and replenish electrolytes you lose while working out, drink as much water as possible.

4. Pollution

Pollution comes in many different forms. Factory fumes, car exhaust, and construction dust are all primary forms of pollution. These pollution types can cause serious health conditions, including lung cancer and asthma. Pollution can damage your lung capacity. You should perform your workout and similar activities during early morning hours and not industrial areas

 

How to Prevent Arthritis 10 Unique Ways

Although there is no sure way to prevent various types of arthritis, people can reduce their risk or delay the onset of certain forms of the disorder, according to the Arthritis Foundation.

These 10 methods could help to prevent arthritis:

1. Maintaining a healthy weight helps reduce the risk of osteoarthritis. study shows that overweight women are nearly four times as likely to develop knee osteoarthritis as women who maintain a healthy weight.

2. Not smoking or quitting smoking may help someone avoid  the onset of rheumatoid arthritis.

3. A healthy diet low in sugar, alcohol and purine sources, such as liver, poultry and pork, may work for gout, another form of arthritis, the Arthritis Foundation notes.

4. Fish containing omega-3 fatty acids may reduce inflammation in the body, according to Healthline. Sources of omega-3s include salmon, mackerel, trout and sardines.

5. Exercise helps to keep the weight off, and it also builds up muscles in areas around the joints for protection. Healthline recommends alternating exercises that include activities such as walking or swimming with strengthening exercises along with stretching for flexibility.

6. Avoiding injury is a way to prevent the onset of arthritis. Injuries may cause damage to the cartilage near the joints to bring on the crippling disease.

Wearing protective gear during contact sports and learning the proper way to exercise helps to avoid injury.

7. Women who drink moderate amounts of alcohol may have a lower risk of developing rheumatoid arthritis, according to The BMJ, formerly the British Medical Journal.

Moderate drinking means one glass a day for women and two glasses a day for men.

People should consult their doctor about drinking before using it as a preventive measure.

8. People can have their vitamin D levels checked by a doctor as a means to prevent arthritis, according to Dr. Scott Zashin, rheumatologist and clinical professor of medicine at the University of Texas Southwestern Medical School.

“Patients who have adequate levels of vitamin D have less progression of osteoarthritis,” Zashin told Everyday Health. Sources of vitamin D include omega-3-rich fish and milk fortified with the vitamin.

9. Staying properly hydrated also helps to prevent arthritis because cartilage needs an adequate supply of water to cushion the joints. Drinking six to eight cups of water a day may keep the cartilage healthy.

10. Eating plenty of fruits and vegetables with vitamin C may prevent osteoarthritis. Vitamin C supplements help to increase bone density, writes Dr. Harvinder S. Sandhu in SpineUniverse, an information site on conditions related to the spine.

People should check with their doctor about dosage when using vitamin supplements to prevent arthritis.