Chapter 4 – Fitness Principles
Additional Safety Concerns
As activity rates among North Americans increase, specifically outdoor activities, safety concerns also rise. Unfortunately, the physical infrastructure of many North American cities does not accommodate active lifestyles. Limited financial resources and de-emphasis on public health means local and state/provincial governments are unlikely to allocate funds for building roads with sidewalks, creating walking trails that surround parks, or adding bike lanes. In addition, time constraints and inconvenience make it challenging for participants to travel to areas where these amenities are available. As a result, exercise participants share roads and use isolated trails/pathways, inherently increasing the safety risks of being active.
A key principle in outdoor safety is to recognize and avoid the extremes. For example, avoid roads that experience heavy traffic or are extremely isolated. Avoid heavy populated areas as well as places where no one is around. Do not exercise in the early morning or late at night, during extreme cold or extreme heat. To minimize safety risks during these types of environmental conditions, do not use headphones that could prevent you from hearing well and remaining alert, do not exercise alone, prepare for adequate hydration in the heat, and use warm clothing in extreme cold to avoid frostbite. Extreme conditions require extra vigilance on your part.
A second key principle, whether outdoor or indoor, is to simply use common sense. While this caveat seems obvious, it gets ignored far too often. Always remember the purpose of your exercise is for enjoyment and improved health. If these objectives could be compromised by going for a run at noon in stifling heat, or lifting large amounts of weight without a spotter, you should reconsider your plan. Before exercising in what could be risky conditions, ask yourself, “Is there a safer option available?”
Lastly, be aware of the terrain and weather conditions. Walking or jogging on trails is a wonderful way to enjoy nature, but exposed roots and rocks present a hazard for staying upright. Wet, muddy, or icy conditions are additional variables to avoid in order to complete your exercise session without an accident.
Environmental Conditions
When exercising outdoors, you must consider the elements and other factors that could place you at increased risk of injury or illness.
Heat-Related Illness
Heat-related illnesses, such as heat cramps, heat exhaustion, and heat stroke, contributed to 1714 deaths in the United States in 2022. A report released by the Center for Disease Control stated that deaths from heat-related illnesses occurring every year account for more deaths than tornadoes, hurricanes, and lightning combined. Of those deaths, most were male, older adults.
The number one risk factor associated with heat-related illness is hydration, the starting point of all heat-related illness. Unfortunately, sweat loss can occur a