7 Expert-Recommended Strategies for Safe Outdoor Fitness

Stay healthy and injury-free during outdoor workouts with these expert-approved safety tips. Learn how to start gradually, choose proper gear, and protect yourself outdoors.

3 min read

Engaging in outdoor activities like walking, hiking, or running is an excellent way to maintain health and wellness, especially during summer months. However, to maximize benefits and prevent injuries, it’s essential to follow certain safety guidelines. Health professionals emphasize the importance of approaching outdoor exercise gradually, adopting proper techniques, and staying visible and alert to environmental hazards.

Experts recommend aiming for at least 150 minutes of moderate activity weekly, such as brisk walking, to stay in good shape. While outdoor workouts offer fresh air and scenic views, they also present potential risks. Dr. Travis Miller, a sports medicine specialist at Penn State Health Orthopedics, shares key safety tips to help you enjoy outdoor exercise responsibly:

1. Ease into Your Routine: If you're new to outdoor exercise or haven't been active in a while, start slowly. Avoid jumping into hour-long sessions immediately. Begin with 15-minute walks daily and gradually increase your duration by about 10% each week to build endurance safely.

2. Stretch Your Feet and Ankles: Common injuries involve overused tendons in the feet, ankles, and heels. A simple stretch involves sitting with legs straight and looping a towel around your toes. Gently pull the towel to stretch your feet and calves, repeating this two to three times daily.

3. Choose Comfortable Shoes: The right footwear varies per individual. Pick shoes that feel comfortable and provide proper arch support. Try different brands and styles until you find a pair that fits well and supports your specific foot shape.

4. Be Visible to Drivers: If exercising along roads, wear bright colors like neon yellow or orange, and incorporate reflective gear or shoes with stripes. Running against traffic allows better visibility of oncoming cars, decreasing accident risks.

5. Watch for Obstacles: Be vigilant for rocks, roots, and cracks, especially when running or walking on uneven terrain. Looking about 15-20 feet ahead and inspecting your path will help you spot hazards early. In low-light conditions, use a headlamp for better visibility.

6. Inform Someone of Your Plans: Always let someone know your exercise route, particularly if you prefer working out alone. In case of an injury, this ensures help can find you quickly. If fallen or injured, attempt to move towards safety using improvised crutches if needed.

7. Recognize When to See a Doctor: Mild soreness after exercise is normal, but persistent pain that lasts over a few days or exceeds a 3 out of 10 on the pain scale warrants medical attention. Pain lasting longer than two weeks may indicate overuse or injury requiring professional assessment.

For additional guidance, the National Institute on Aging provides comprehensive safety tips for outdoor exercise. Remember, listening to your body and preparing properly can help you enjoy the health benefits of outdoor fitness safely.

Source: https://medicalxpress.com/news/2025-06-doctor-outdoor-injury.html