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You’ve made a plan to be more active, and you’re ready to go outside and get started. But before you do, it’s important to make sure that you can exercise safely in your neighborhood. Here are a few tips that can help you stay safe as you get moving.

Thinking ahead about safety

• Let others know where you’re going and when you plan to be back.
• Carry your ID with emergency contact information and a cellphone with you, especially if you’re alone.
• Wear sturdy, appropriate shoes for your activity that give you proper footing. Depending on the weather, dress in layers that you can remove as your body warms up.
• Stay alert at all times. If you’re listening to music, keep the volume low on your headphones. If exercising at night, stick to well-lit places with other people around.
• Be seen to be safe. During the day, wear light or brightly colored clothing. At night, wear reflective material on your clothing and carry a flashlight. Put lights on the front and back of your bike.
• Check the weather forecast. If it’s very windy, cold, hot, or humid, consider exercising inside instead. You can view exercise videos online or walk in a temperature-controlled building such as a shopping mall.

Walking safety

• If possible, walk during daylight hours.
• Choose routes with places to sit in case you want to stop and rest.
• Walk on a sidewalk or a path whenever possible. Watch out for uneven ground or sidewalks, which are tripping hazards.
• If in an urban area, check out city parks. Many parks have walking or jogging trails away from traffic.

Road and traffic tips to remember

• Always walk facing oncoming traffic.
• Keep as far from the traffic as you can. Where possible, use the guardrail as a barrier between you and the road.
• Cross at crosswalks or intersections, paying attention to the traffic and pedestrian crossing signals. Don’t jaywalk.
• Never assume a driver sees you crossing the street. Try to make eye contact with drivers as they approach.
• Before you start to cross a street, make sure you have plenty of time to get across. Rushing increases your risk of falling.
• Look across all lanes you must cross and make sure each lane is clear before proceeding.

Bicycle safety

Riding a bicycle is not only a fun family activity, it’s also a great way to exercise. Some people even use their bicycle to commute to work, go to the grocery store, or visit friends and family. When you’re out and about on your bike, it’s important to know how to be safe.

• Ride a bike that fits you and works well. Maintain the wheels, chain, and brakes.
• Wear a proper bike helmet.
• Tuck and tie your shoelaces and pant legs so they don’t get caught in your bike chain.
• Plan your route to include a bike lane or a bike path, if possible. If you need to ride on a road, choose routes with less traffic and slower speeds.
• Obey street signs, signals, and road markings.

For more information about biking safely, visit the National Highway Traffic Safety Administration.

Tips for exercising in hot weather

Many people enjoy warm-weather outdoor activities like walking, gardening, or playing tennis. Make sure to play it safe and avoid outdoor activity when it’s too hot.

If you want to be active when it’s hot outside:

• Drink plenty of water. Avoid caffeine and alcohol. If your doctor has told you to limit liquids, ask what to do when it is very hot outside.
• Wear clothes that let air circulate and moisture evaporate.
• Stay sun safe with sunscreen, sunglasses, and a hat.
• Know the signs of heat-related illnesses, such as heatstroke.

Tips for exercising in cold weather

You can still exercise outdoors in the colder months if it’s not too cold, but try taking a few extra steps to stay safe.

If you want to do outdoor activities when it’s cold outside:

• Watch out for snow and icy sidewalks and stairs.
• Warm up your muscles first. Try marching in place or light arm pumping before you go out.
• Dress in several layers of loose clothing to trap warm air between them. Wear a waterproof coat or jacket if it’s snowy or rainy, and don’t forget a hat, scarf, and gloves.
• Learn the signs of hypothermia so you can get medical help right away.

You may also be interested in

• Learning about exercising with chronic conditions
• Exploring the three main types of exercise
• Finding tips for getting and staying active

For more information

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

 

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