If "stay at home orders" have you itching to get outside for your exercise or you'd prefer to exercise indoors, here are some safety precautions to take regardless of where you're exercising.
1. Stay properly hydrated and be sure to have a large portion of your daily water intake before your begin your exercise.
2. Carry an emergency kit if exercising outdoors. This may include: a cell phone, a medication list, an emergency contact list, a snack (or glucose tabs), water bottle, emergency medications (Nitro, rescue inhalers, etc.), and some form of identification. When I renew my driver's license, I like to keep my old card in my hiking pack/ gym bag, to avoid having to carry my wallet with me.
3. Know your trails. When possible, map out your trails with restrooms and benches. You can visit the City of Vancouver website to make sure you are planning appropriately for your outing.
4. Let somebody know where you are going and when you intend on returning, and buddy up when/if possible.
5. Pass on exercise for fevers and colds below the shoulders. Understand when to pass on exercise using the COPD Zone tool (See previous blog postings for this tool). Pass on exercise when in the high grade yellow or red zones.
6. Avoid exercising in the extreme heat, or extreme cold. Dress accordingly for the weather you are exercising in.
7. Be aware of traffic or uneven services.
8. STOP exercise if you are having chest pain, pressure, heart palpitations, light headed/dizziness, (unusual) shortness of breath or difficulty catching your breath.
9. Strength training postures: Remain seated when lifting your arms over your head. Your heart has to work much harder when your arms go over head, and could cause dizziness if you are not seated. Never let your head fall below chest level, and make all postural changes slowly. Medication side effects could cause dizziness with changes in posture.
10. If you have orthopedic injuries (knees, hips, shoulders, etc.) be sure to follow all guidelines for limitations as instructed by your provider.
11. When working on balance exercises, be sure to have a sturdy counter top or chair to hold on to.
12. Remember the RPE scale. If you don't have a way to track your heart rate at home, you'll want to stick in the 11-13 (light to somewhat hard), or ensure that you can still talk throughout your exercise.
Most of all, have fun with your exercise. Find something within your means that you enjoy doing. Remember, exercise is a life long habit, not a temporary fix. Be sure to follow all of these safety precautions to ensure that you stay happy and healthy throughout your journey!❤
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