Some people choose yogasana, while others run on a treadmill. However, outdoor workouts cannot always be avoided. For example, if you are training for your first half marathon, relying only on indoor exercises or treadmill running won’t be enough. A stationary bicycle does not fully satisfy cycling enthusiasts- riding on real roads makes a big difference. Also, many elderly people prefer morning walks outdoors as a way to connect with friends. But the monsoon brings real challenges, such as accidents and illnesses. Here are some tips for safe and enjoyable outdoor workouts during the monsoon.
Get the right gear
Heavy rain can make outdoor activities such as cycling and jogging difficult. Wear quick-drying clothes made of nylon or polyester. Lightweight waterproof jackets are also useful. Rain hats and waterproof footwear can also be of great help.
Wear reflective vests if you are walking, jogging, or cycling on roads. Heavy rain reduces visibility, and reflective vests help drivers of vehicles spot you early. If you do not have a reflective vest or find it uncomfortable, consider using reflective tags or bright neon-coloured elements on your clothes and accessories – such as on a walking stick or cycle. Attach a tail flashing light and a front light to your cycle for added safety.
Many people use electronic gadgets like smartphones, smartwatches, odometers, and pulse monitoring devices during workouts. These require waterproof covers. If your doctor recommends using these devices during exercise or walks, do not step out without them just because it is raining.
Choose safe workout zones
Whenever possible, choose a defined workout area. Elderly people should ideally choose to walk on a jogging track or marked walking zones, as these are usually well maintained and there is less risk of falls. Cement roads may become slippery due to growth of algae, so avoid them.
Avoid areas known for waterlogging. Keep your eyes on the road while jogging. Even if you are familiar with the route, unexpected impediments like a fallen tree branch or potholes can lead to accidents.
Warm up properly
Most rigorous workouts begin with a warm-up. Warming up is even more important during the rainy season because the temperature tends to drop, and the human body takes longer than usual to prepare for rigours activity. Skipping a warm-up increases the risk of injury and results in a less effective workout. In cold and wet surroundings, it can also lead to serious health issue like hypothermia.
Warm-up exercises can also be done indoors, if required, to avoid staying wet for a long time.
Quickly dry up
Getting wet in the rain can be fun, but staying wet for long may lead to infections, rashes, and create a breeding ground for bacteria and fungi. Change into dry clothes immediately after your workout. Wash your workout clothes and clean your footwear. Stuff paper balls inside your shoes to help them dry faster.
Stay hydrated
While running or cycling, your body tends to sweat. If it's raining heavily, the effort increases, and the body loses even more water through sweating. So, always carry a water bottle and keep sipping regularly. Drink filtered and boiled water. Water contamination is common during the rainy season and can cause water-borne diseases. If you run out of boiled water, go for bottled water instead.
These tips should help ensure a safe and effective outdoor workout. But do not stretch yourself too much. Rainy weather calls for extra caution. Beware of your surroundings. Do you really need headphones in both ears while running? Shouldn’t you apply the brakes a bit earlier than usual while cycling in the rain? Remember efficiency of brake pads and rims is reduced in wet conditions, leading to an increase in braking distance.
Go out prepared and with a positive mindset. With each raindrop on your face, your resolve to take on the world grows stronger.
