2Inspire Health & Fitness Magazine #38 - September 2022

Exercise is great for your body and mind. But there’s no question that if you’re doing it outdoors, sometimes extreme temps can derail your plan. Or, at the very least, inclement weather can make outdoor exercise seem like something you’d prefer to avoid.

If you’re lucky enough to have four seasons where you live, then exercising in the spring and fall are usually the most desirable and likely times to do it outdoors. Fifty to 80° temperatures seem like the ideal reason to get up, get out there, breathe the fresh air and get your body moving.

That said, staying fit yearround means exercising year-round. The Center for disease control and protection (CDC) maintains that we should exercise for a half an hour a day for 5 days a week, minimum. Of course, as much as we would like the fine print to read “in favorable weather only,” we know that to stay healthy we’ve got to keep up with exercise year-round.

So what’s wrong with indoor exercise? Well, nothing at all if it suits you. There are plenty of

opportunities to move your body indoors such as getting a gym membership and actually going, purchasing exercise equipment that will let you burn calories and get fit in your own home, or taking a class like Zumba or karate indoors.

However, exercising indoors also means breathing that recycled air from vents – air conditioned or heated air, depending on the time of year. A lot of us can feel pretty wiped out, huffing and puffing away on our cardio machines, inhaling air from the ceiling vents which may contain dust and mold particles as well as other potential irritants.

For that reason alone, outdoor exercise holds its appeal –and quite frankly once you get into it, there is nothing quite like it.

Another reason many people prefer to exercise outdoors: the sense of peace and freedom. Being at the gym, working out in the company of other, fitness-minded folks can be fun. So can hopping on the elliptical or doing a zoom from the comfort of your basement or rec room at home. But if outdoor exercise feels

like a great escape and needed alone time for you, then by all means keep it up even in those extreme weather seasons.

Tips for Exercising Outdoors Year-Round and in All Weather

Have you decided that exercising outdoors in nature is going to be a year-round pastime for you? This is a great goal to have, for a few reasons. It’s nice to get outside and breathe the fresh air. Getting a break from people can be good for your mental health. And being in nature is a great way to slow down, increase mindfulness and soothe your nervous system.

But how will you stay true to your commitment to outdoor exercise when the weather does wacky things? This will take some extra effort, but lots of people do it and are all the healthier and happier for it.

Plan ahead. Committing to an exercise routine means making room in your life. If you know that you like to exercise at a certain park or field that’s a certain distance away from your home or work, then scheduling factors in.

Be prepared. Example, your favorite park to walk, run or play sports in is 4 minutes from your work but fifteen minutes from home. Packing a back of workout clothes, a healthy snack, running shoes and hydration will ensure that you head straight to your outdoor exercise destination after work if that works best with your daily schedule.

Pivot as needed. Sometimes the weather derails our plan. So do those mini emergencies, like one of your kids texting in that they need a ride home at the exact time when you planned to be out exercising.

Have a backup plan. If Plan A comes undone, you’ll still have Plan B. So maybe you were asked to stay late at work which means you missed your time slot

for taking a run through the neighborhood. Now it’s dark. You don’t like running in the dark, but you’re committed to a workout - so exercise video and free weight at home it is.

Be safety-minded. Exercising outdoors requires taking extra safety precautions. A fanny pack can keep your keys on your person so you don’t end up having to hold them while jogging or accidentally having them fall out of your jacket pocket.

It’s also a smart idea to avoid desolate areas like the park, if you’re running after hours. Proper running shoes factor in, as does dressing for the weather.

Dress for comfort and function. Choose active wear that’s snug fitting,

wicks away perspiration, and has some give so you can move freely. Microfiber works well for this purpose. Choose running shoes that offer good arch support and that will cushion impact as you run.

Seven, choose your seasonal sport or activity. You’re not limited to running outdoors if that bores you. Many people hit the paths at the park to walk, ride bikes, skateboard and rollerblade. You can also do yoga, shoot some hoops, play soccer or baseball with your kids, hoola hoop, or do any number of outdoor sports to keep things interesting.

Make the Most of Your Outdoor Exercise Plan Year-Round

Plan the length of your exercise routine based on what the weather is doing. Running long distances for hours on end is great if the outdoor temperature remains mild. But in extreme weather, or in very cold or hot conditions, you’ll want to shorten the amount of time you spend exercising outside.

Exercising in extreme heat poses risk of dehydration,

heat exhaustion, sun stroke, and sunburn.

Protect yourself by taking the necessary precautions. Bring a supply of cool water and refill as necessary. Apply sunscreen before heading out. Refuel with potassium-rich fruits such as a banana, after a run.

If you’re out in very hot weather, give yourself a cool-down every 20 minutes or so. Sip water, wring a wet cloth out over your head or even douse yourself with the garden hose.

What about exercising when it’s extremely cold?

If you’re heading out for a walk or run, take care to protect yourself and limit your running time to 30 minutes at most. Also keep in mind that if you sweat but then hang around in damp clothing while being exposed to cold weather, you’re bound to catch a chill and that can lower your resistance to colds and flu germs. So bring a change of clean, dry clothing.

General tips for exercising outdoors:

Dress appropriately. They always say that people who run and exercise

outdoors should layer up, and that makes the most sense. You can utilize materials that will wick away excess perspiration for the layer of clothing closest to the body. Then add layers for comfort and warmth. If it gets too hot, strip down a layer or two. If you get cold, head back to your vehicle and grab your jacket or outer layer of clothing to add extra insulation.

Adjust your route. Sometimes if it’s raining or snowing you’ll want to avoid those high and low spots where water can gather or where it may be slippery and you are likely to lose your balance. Plan your run according to what type of terrain you expect to encounter.

Stay close to civilization. Extreme seasonal weather brings an increased chance of finding yourself in a dangerous situation. Anything can happen.

That’s why it makes sense to run where people are.

Choose a spot where others go to exercise, such as a park or fitness trail. Or if it’s night time, run through a well-lit neighborhood where people are likely to be coming and going. This

way, if anything goes wrong, you can flag someone down.

Adjust your schedule to accommodate the weather. If temperatures are expected to climb into the 90s, head out early for your morning jog to beat the heat. Or, exercise outdoors after 6:00 p.m. when the sun is lower in the sky.

If it’s freezing, target the noon to 2:00 p.m. hours as the time of day to get out there and move your body in the sunshine. You’d be surprised at how much of a difference being in the sun makes when you’re outdoors on a cold, wintry day.

Outdoor Exercise in the Fall: Safety Tips

Fall is a great time of year to exercise outdoors. If you live in a four-season climate, you’re likely to get a mix of different types of weather. In autumn, you might be walking, running, biking or blading in any type of conditions – from a 75° sunny day to 32° with light snow. Fall is changeable but that doesn’t make it any less enjoyable as far as getting some fresh air and outdoor activity. So what

should you do if you plan to exercise in the fall?

One, when it comes to weather, known before you go. Most people check the weather report in the morning when dressing for their work or getting the kids ready for school. This is a good time to pack your fitness bag or set aside some clothes that you can take along with you when you head out for a walk, run, skate or bike ride.

Keep up with laundering your workout clothes. Sometimes at the end of a busy day, we get tired and procrastinate laundry. But with fall being so changeable it makes good sense to get in the habit of throwing in a load of clothing including exercise wear, before ending the night.

You just never know what the weather is going to do. A sudden drop in temperature or rain clouds rolling in can cause us to make excuses and skip that jog, hike or bike ride because “we have nothing to wear” that matches the weather.

Things like sports bras, microfiber activewear tops, leggings, snug-fitting

leggings, yoga pants, sweatshirts, zip-up fleeces, outerwear and cotton socks should be accessible to grab and go on a fall afternoon or two take along with you in case you need to layer up or layer down.

Protect your ears. Sometimes exercising in the fall can bring wind chill. Your ears can get cold or even begin to feel a little numb. Not only does a snug-fitting cap retain body heat but you can keep your ears toasty. You can also try a head wrap pulled over the ears for protection from the cold.

Upgrade your sneaks. Athletic shoes are important. For starters, a good quality pair of sneakers will cushion the impact of a weightbearing sport, like jogging. But in terms of weather, autumn brings dampness, downed leaves and slippery spots, like moss that’s formed on the sidewalk of a tree-lined neighborhood. This is why you need a pair of athletic shoes with good traction. Be mindful of the terrain. Exercising outdoors is great as long as you’re working with mother nature. We mentioned slippery patches. In

the fall, if you’re hiking mountainous terrain, you might encounter rocky, moss-covered ground, icy patches and slippery wet spots. Be cautious and use common sense. If it’s a rainy or damp day, or if it has rained recently, it may not be the best time to hit the hiking trail especially if you have balance and coordination challenges.

Running in the fall can be more challenging in neighborhoods where there are a lot of trees. Trees drop leaves and bring shade which means things stay damp longer and moss grows. This makes it more difficult if you’re a runner. Even if you’re just walking, you’ll want to pick a neighborhood or exercise path where everything is smoothly paved.

Figure out finger protection. Gloves will keep your hands warm, and microfiber can be a good fabric in the fall when it’s bound to be a little chilly but not extremely so. If you’re using your phone and want fingers free so that you can control your playlist a little better, pick up a pair of fingerless gloves to insulate those digits.

D O W N L O A D T O D A Y o n A m a z o n

It’s always a good idea to stretch your muscles before you exercise. Stretching serves as a warmup and gets the blood flowing. You can prevent muscle cramps if you stretch before you do cardio, weightlifting or weight bearing activities.

This is especially important if you’re running in inclement weather such as if it’s cold or raining. You are more likely to feel stiff, tense up and get a cramp if your body feels cold before starting out with exercise outdoors.

Stretching prior to a run is also really good for your joints. If you do stretches such as yoga, you will realign your body before beginning your run or outdoor workout. In your body, everything is connected to everything else.

So if for example the alignment of your hips is off, this is going to throw off the balance of weight on your knees. You might end up putting too much pressure on one knee or stressing the joints on one side of your body. A good prior to and after vigorous exercise can prevent this from happening.

What stretches should you do before you run?

The downward dog stretch from yoga is a good warm up for your hamstrings and calf muscles. It will also align your hips to prevent injury as stated.

To do the downward facing dog stretch, get into a position as though you’re about to do a push-up but instead of doing the pushup, bring your backside towards the ceiling so that you have placed your body in a V-shape and are supporting yourself with your hands and feet.

Breathe into this stretch and focus on various body parts as you inhale and exhale slowly for several counts. Focus on the sensations in your calves, then shift your attention to how your hips feel as you continue to breathe while pointing your tailbone toward the ceiling. Keep breathing as you become mindful of your hands and wrists supporting the weight of your body. You can remain fluid in this pose and shift around slightly.

From here you can ease into what is known as the runner pose. This where

you are still maintaining a position of palms to the floor supporting your body, backside still pointing towards the ceiling, but now you are bending each knee forward why you keep the other leg while you keep the opposite leg straight out behind you to feel an extra deep stretch in that extended leg from the gluteus to the hamstring to the calf muscle. Keep your body fluid as you breathe through this stretch, shifting your weight around a bit for maximum effectiveness. Once you feel like your calf and surrounding muscles are warmed up, switch legs. You can switch back and forth between one leg and the other for a deep stretch until you feel like everything is nice and loose and warm.

Another good classic runner stretch is the seated straddle. Sit on the floor with your legs splayed out to the sides. Flex your feet to stretch the calf muscles and hamstrings. Breathe through this, slowly leaning your torso forward as you keep your sit bones grounded into the floor to anchor your body.

Continue to lean forward,

placing your hands out in front of you inching your fingers forward along the floor, then slowly reverse it backing up into your original straddle position and continuing to flex your leg muscles while stabilizing your core. Keep taking long, deep breaths through this stretch.

From the straddle, move into seated forward fold which will bring your legs from the sides into an out-front position while you are still remaining seated. Your ankles should be aligned with your hips and your hands at your sides, you can press them into the floor slightly to stabilize. Sit tall and gently press your ankles into the floor while breathing, feeling the stretch in the backs of your legs from your gluteus to your hamstrings.

Take a deep breath and swoop your arms from the sides to an overhead position, feeling the stretch in your spine and inhaling deeply as you pull your core muscles in. Lean forward at the waist and reach your hands out to your toes while flexing them. Continue to breathe deep breaths for several counts through this stretch.

Deepen this stretch by pulling one leg at a time in as you keep the other leg extended out as in the prior stretch position. You are basically talking in your foot so that it presses against the opposite leg at the knee. Grab hold of the foot that belongs to the extended leg and grip your arch to increase the flex. Breathe through this stretch for several counts taking slow and mindful inhales and exhales. Shift your attention to different sections of your leg, first focus your mind on how your flexed arch of your foot is feeling.

Then as you continue to stretch, turn your attention to the sensations of your calf stretching. Finally, visualize your hamstrings lengthening as you continue breathing through this pose.

When finished, remain in this position but then ease your torso back to a regular seated position with your legs still out in front of you. Sit tall and breathe. Cross the right leg over the left and twist your body towards the right side so that your left knee comes into contact with or crosses your right elbow. Breathe deeply and move your body at a slow and

steady pace. Do not push. Feel the stretch in your hip and at your waist. Breathe through this for several counts. Then slowly return your torso to the forwardfacing position with legs still out in front of you.

Now cross the right ankle over the left knee and slowly rotate your torso to the left side of your body again with right elbow crossing over the left knee. Again, breathe through this for several counts. When finished, return torso to center.

Another great stretch to warm you up before heading out to exercise in the elements is the chair pose. This is where you are standing upright with feet planted on the floor hip width apart. Raise your arms up overhead and lean forward slightly. Let your heels take the weight of your body as you bend at the knees as though you are about to sit in a chair, but don’t sit all the way in the chair. Instead lift your toes up and increase the stretch in the back of your legs and buttocks by shifting your weight to the heels.

Your arms should stay overhead, they do not have to be straight but

raising them will help you stay balanced and isolate your core muscles. This one is more challenging especially if you are not used to stretching. Do your best, it’s a great warm-up and you can breathe through a few counts.

Finally, return to a standing position, raise Your arms high up in the air and take a deep breath while you stretch your fingers toward the ceiling. Your feet should be planted firmly into the floor, hip width apart. Take a few good breaths and then do a swan dive swoop into standing forward fold. Feet remain hips distance apart but now you are bent at the waist stretching your fingers out to touch your toes or get as close as possible.

People who are used to doing this pose and feel very limber can take it a step further by placing hands on the outside of both legs and pressing them into the floor for a much deeper stretch of the hamstrings and calves.

Do not concern yourself if you are not flexible enough to reach past your toes let alone stabilize with your hands pressed into

the floor. If you continue to do this stretch daily or at least prior to running or exercising, you will find that you become more flexible over time and are able to reach farther with each session.

Lunges. Lunges are really good for stretching the legs prior to doing cardio exercise. Stand up with feet planted firmly on the floor, hips width apart. Place hands on hips. Step one leg backward. Bend the front leg at the knee to support you. Your weight will shift to one hip as you stretch the opposite leg out behind you. Try to press the heel of that leg into the floor. If you are new at this stretch, then just do what you can. Breathe slowly while holding the pose through several counts. Again, the knee of the front leg should be bent slightly. After several breath counts, return the extended leg to the forward position, then with hands remaining on hips, switch legs and repeat.

Stretch the quads. This is a simple classic stretch from your gym class days in school. Stand with feet hip width apart. Hands are at your sides. Posture is erect.

Bend your right knee so that your right angle is now behind you touching the right butt cheek. Grab the right ankle with your right hand and balance on your left foot. Breathe slowly and mindfully through this stretch while focusing on the sensations in your right thigh muscle. Hold the pose for several breath counts, then switch and do the same on the left side.

You may find that it is easier to hold your balance on one side then it is the other. If you hop around a bit, it is okay. You can also maintain your balance by doing the stretch close to a wall and placing your opposing hand on that wall to steady yourself. Move slowly and calmly, breathing deeply.

These stretches can be done prior to engaging in cardio exercise, and again after your workout. You can do some of them or all of them. Stretching helps you with balance and coordination, prevents muscle injury, increases your flexibility, and releases stress from the body. Adding a stretching session before and after your high impact workout is a great thing to do for your body.

Dual Field

Nursing: How Amber Fessette’s Passions Intertwine With Her Work

This month, we spoke with Amber Fessette about mental health, passions and fitting fitness into a packed schedule. Amber Fessette is a psychiatric nurse practitioner, an aesthetic nurse practitioner, a medical spa medical director and a certified personal trainer.

Amber Fessette: No, there’s always something new going on. On the psychiatric side, I work from home using telemedicine to see my patients. I am also a medical director for multiple medical spas and a master injector at one of them.

At the medical spas, I’m on my feet all day, running around injecting clients and making sure things are running smoothly. I like the combination of these jobs because they’re very different.

Dennis: What does your career’s timeline look like?

Amber: It took a while to figure out if I wanted to go into nursing. I’m so happy I did! I’m very passionate about it, and I love everything that I’m doing. Originally, I went in for psychiatric nursing, which is kind of rare for nursing.

I come from a background

of trauma, and I have family members that struggle with mental health, so psychiatric care hits home to me. Plus, I was always interested in studying how the brain works and why people are the way they are.

I became a registered nurse first, then earned my Bachelor of Science in nursing, and then I went on to my master’s at nurse practitioner school.

By that point I was into fitness. I work out with a trainer, and I’ve always loved going to the gym. I used to run halfmarathons and marathons when I was younger. My love for fitness translated into a love for health.

I became a certified injector for skincare, such as Botox, filler, plateletrich plasma (or PRP), and things like that. It was unexpected, but I fell in love with it. It’s an art and a science from a professional level, being able to do all of those injections, and it’s a fun atmosphere.

Now that I’m a nurse practitioner, I work part time injecting patients for about 15 to 20 hours a week, and I work part

time from home seeing psychiatric patients for about 20 hours a week.

Since I’ve been out of school, I dove back into the psychiatric field a little more, and my current focus is developing those skills as a provider.

Dennis: Mental health is important for overall health. As a society, we are getting better at talking about it. How fulfilling is a career in this field? How does good mental health help you throughout the week?

Amber: The discussion around mental health has gotten a lot better, but unfortunately, there is still a pretty big stigma out there.

I think stress is underrated. We’re just beginning to

Dennis Postema: As a psychiatric nurse practitioner, an aesthetic nurse practitioner, and a certified personal trainer, you don’t ever have a boring day, do you?

Never feel bad about going old school! Amber shares some advice on writing things down pen-and-paper style and keeping track of daily wins:

Writing things down and crossing off what you finish gives a dopamine hit, like, “Hey, I did it.” You feel like you accomplished something more when you write down that you did it.

When you’re really busy, some days it’s like, “OK, I did everything I wanted to do,” but there are so many other days when you have two or three things you didn’t get to that are going to carry over to the following day, and so on. You have to give yourself the wins for everything you accomplished that day.

Don’t get too caught up in what you didn’t get done. If you’re a busy person, you are bound to have things at the end of the day that you just didn’t get around to doing. Everyone is “go, go, go” these days. A lot of people feel like they’re juggling five different things, between family, kids, work and everything else, so it can be overwhelming.

touch the surface on how stress affects the body mentally and physically. It’s important to have quality of life.

Ask yourself: Do you like your job? Are you going to work and doing something that you like to do? Is there a good balance in your life?

That’s one reason I love fitness: it’s my number one de-stressor. It helps me clear my mind and makes me feel happier, on top of the physical benefits.

I think that’s underrated too. Unfortunately, food has become less healthy in the USA, and people are spending more time sitting down and less time being active.

While medication is necessary for some patients’ mental health, I try therapy with my clients. I ask them what their daily habits are and what’s going on in their life, to determine whether it’s relationships, work or health issues causing them extra stress.

I try to get the whole picture, which is holistic one rather than, “You have an issue, so let’s treat it with medication.”

Dennis: What does a day look like in the life of Amber?

Amber: On Mondays and Tuesdays, I see psychiatric patients for 10 hours from home. I answer workrelated messages between patients, whether it’s for the medical spas or telemedicine clients. I’m on a few different message boards with coworkers, so I’m still pretty busy between patients.

I love to make posts on social media, but I’m incredibly busy, so I have to remind myself to post.

I use an old-school planner and write everything down. I’ve gotten better about using my phone and computer for reminders, but my planner keeps me organized. I would forget half of the stuff I need to do if I didn’t write it down. Patients and clients are at the top of my to-do list.

During the latter half of the week, I split my time between seeing mental health patients in the morning from home and going to the medical spas on Wednesday and Thursday afternoons. On Friday, I’m injecting and directing at the medical spas all day.

Amber: Since my work hours are more consistent, I have a pretty good workout routine. Ideally, I would work out six days a week, but I aim for at least four days a week. It really depends on how busy I am. If I can’t work out one day, I tell myself, “It’s fine, I needed a little bit more sleep last night.” I don’t beat myself up over it.

The first few weeks when you start working out are a struggle if you haven’t worked out in a while. After doing it for long enough, I came to enjoy it. It’s my “me” time, especially in the mornings.

I do a combination of workouts. I love hot yoga, so I try to do that once a week. I like to go to the gym and lift weights. If I’m really short on time, I put on my running shoes and go for a quick jog, then move on with my day.

the last few years. When I was a little younger, I tended to work out in the evening, but now I’m the opposite: I love getting up early and getting it done. Sometimes if I work out during the evening, it gets me pumped and I take longer to wind down.

“Sleeping in” for me nowadays is 7 a.m. Waking up early makes me feel ahead of schedule, as opposed to waking up at, say, 10 a.m. Some people are night owls, and that’s fine, but waking up late makes me feel like I’m behind in the day. Plus, I’m so busy during the day that it’s easier for me to get my workout done first thing in the morning.

it’s a great start.

Dennis: What does your diet look like, and how do you mix that into everyday life?

Amber: When I was in nurse practitioner school, it was so hectic and hard to keep track of. Now that I’m working with a consistent schedule, my diet has gotten a lot better, but overall it depends on the day. I am an intuitive eater, and I pay more attention to portion size than what I eat.

Sometimes I’ll fast in the morning if I’m not feeling hungry for breakfast. Other times I’ll have a breakfast sandwich, but not with a lot of bread. Other times I’ll have a smoothie.

For lunch, I tend to make salads with chicken or some other protein.

Dinner is across the board—sometimes my boyfriend and I go out to eat, sometimes we’ll cook something at home.

Amber: Probably within

If you can win in the morning, then you’ve won most of the day already, so

When I was younger, I snacked when I was bored. I’m rarely bored anymore, and I’m happier, so that habit has died down for me.

Dennis: How many times a week do you try to work out, on average?

Dennis: When did you figure out that mornings are ideal for your workouts?

Dennis: Your work revolves around making people feel better. Was that an intentional part of your career choices?

Amber: No, I’ve never heard it framed that way before. Now that you mention it, you’re right, that is the case. I just love helping other people and making them feel good. Like I said, I come from a traumatic childhood.

I struggled with trauma and depression, and I have close loved ones that still struggle to this day.

I think a lot of people lack confidence. We all have

one little thing that others probably don’t notice when they look at us, but to us it’s a big insecurity. In the aesthetics field, clients come in to fix those things.

I love to give back. At the end of the day, helping others is fulfilling and makes me happy. People say you have to have a lot of patience for the mental health field, which is true, but it doesn’t feel that way to me—I naturally enjoy it.

Dennis: Are there any other passions you want to share with us today?

Amber: Social media is a

big topic in mental health. I always worry about our youth with social media because of filters and other dangers. Social media can be used for good and for bad.

As adults, we can look at a photo and think, “OK, this is a filter and I don’t actually look like this,” right? I worry about children having the correct expectations about how they actually look without filters. There are a lot of things like that in child psychology, in particular.

Outside of work, I’m passionate about traveling. It’s expensive, but it’s my favorite hobby. Seeing new places, experiencing other cultures and eating different foods is very interesting to me.

When I’m working, I’m enthralled by it, but I try to take vacations at least quarterly, whether it’s spending time with family back home or traveling to a new place.

To learn more about Amber Fessette, check her out on Instagram @Nurse_ Glamber and @Amber. Fessette, or on TikTok at AmberFessette.

Best Tips for Running in the Rain

Do people run in the rain?

Sure, they do. You know you’re getting serious about the sport when the rain is coming down but you’re thinking you want to get out there anyway, weather be damned.

In fact, running in the rain can be one of the best ways to offload stress. It’s like pounding out your frustration on the pavement while taking a cleansing shower.

It’s definitely more fun to get caught in a summer downpour while jogging than it is to be hit with cold November rain or

winter sleet. But even so, hard core runners will tell you that running in the rain is exhilarating no matter what the season.

Some tips for running in the rain:

Dress in layers. Your inner layers can be moisturewicking clothing that will prevent sweat from building up. Yes, you will sweat even if it’s raining, and you don’t want that kind of dampness lingering on your body. It’s a great way to catch a chill and lower your body’s resistance to cold and flu germs.

Wear shoes with good traction. Runners will have to replace their sneakers more often than people who just buy sneakers to use a few times a year. Believe it or not, running shoes really do experience wear and tear just like the tires on your car. So you’ll want to replace yours when you start to see the tread marks smoothing out, or if you’ve begun slipping on smooth surfaces.

Bring a dry change of clothes. You might think this is unnecessary, especially if you plan to drive a few miles to

the exercise path and then drive home after your walk or run. Keep in mind though, there’s always the possibility that you will end up getting detained, or something could go wrong such as malfunction of your vehicle, accident, or something unexpected.

Because you never know what may happen, it’s definitely a smart idea to bring an extra change of clothes. Store them in a big inside your vehicle, along with a towel in case you end up soaked.

Don’t forget extra socks and shoes. Nothing like finishing a wet and rainy run, stripping away those soaked socks and then finding out that you’re now going to have to put your damp feet into clean, dry shoes.

Protect your phone and hair earbuds or headphones if you listen to music while running. One way to do this although it is not as fun, is to just leave your phone in your car and forgo music while you exercise in the rain.

However, if you have access to waterproof headphones and can put

your phone in a plastic bag while you run, you’ll have the enjoyment of running in the rain.

Watch out for flooded spots. Exercising outdoors in the lowlands where big puddles and even small lakes are likely to accumulate can leave you with waterlogged sneakers when you accidentally plunge a foot into a puddle. At the very least, dodging deep puddles will interrupt your running flow.

Avoid being out during lightning storms. Running in the rain is fine, but it’s a different story if there’s thunder and lightning. Summer is the time of year when you’re more likely to get caught in a lightning storm. Or, if you live in a warm climate then you’re likely to get hit by electrical storms more often.

It’s really not safe to expose yourself during a thunderstorm. If you happen to hear thunder rumbling in the distance while you’re out getting some exercise, try to time the distance of the storm clouds. You’ll want to take cover as soon as possible and get somewhere safe like an enclosed structure

such as a house, store or other protected, enclosed structure.

Your car is one of the safest places in a thunderstorm because it’s wrapped in a rubber gasket. This grounds your vehicle to stop the flow of electricity from lightning strikes.

Another good thing to do if you’re out running or exercising in the rain is to take smaller laps. If you’re unsure of what the weather is going to do but you want to go outside and exercise anyway, and you’d like to get a certain number of miles in, instead of making them straight miles, you can basically run-in small circles.

So let’s say you’re jogging your own neighborhood. Circle the block and come back. Check the precipitation status, then repeat, for as long as the weather holds out. You’ll be covering the same distance but over fewer miles. If it starts to come down, you won’t have far to make it home in time for the downpour or thunderstorm.

How Does Being Fit Help You Fight Illness?

Here’s a benefit of regular exercise that you may not have thought about. If you are a person who would like to start moving more as a way to burn calories, reach your ideal healthy body weight, shed fat and be your fittest, know that there’s an even bigger reason to exercise frequently. A fit and in shape person is better able to fight illness. How so?

You have probably had the misfortune of contracting the flu and maybe getting a touch or even a bad bout of bronchitis while sick. For a person

who is out of shape, this aftermath of illness with difficulty breathing, can linger on to keep you coughing and wheezing well past what you would consider a typical recovery time. People who do regular cardio exercise will find that their lungs are able to bounce back more quickly. Also, exercising in the fresh air after being sick is a really good way to get your cardiovascular system fired up to speed healing.

Did you know that you can train your lungs for better performance just like any

other part of your body? Taking mindful breaths is a great way to do that, as is cardio exercise. It is true that if you are feeling weak and lethargic post illness, you won’t want to overexert yourself as your body may need to conserve its energy for continued healing. However, as soon as you can muster up the effort to take yourself outside for some light exercise in the fresh air, the better off you will be and the quicker you can clear congestion from your lungs and return lung function back to normal.

Do you love being outdoors but hate the allergies that go along with it? Many seasonal allergy sufferers find it challenging to keep up with their outdoor exercise program such as running and other cardio like biking, skating, or doing sports, when it’s difficult to breathe.

Especially for people with allergies, it’s important to maintain healthy lung function. If you are doing regular cardio, then your respiratory organs are likely to be in better shape than someone living the couch potato life.

What are some things you can do when allergies rear their ugly head and slow you down as a runner or other person engaging in fitness activities outdoors?

Find a good antihistamine that you can take in the daytime which won’t make you drowsy, such as Claritin or its generic version, loratadine. You can find these over-thecounter antihistamines at your grocery store in the pharmacy aisle or at your neighborhood drug store. Loratadine is very effective at blocking allergy symptoms and fighting that feeling of fatigue

and brain fog that allergy sufferers know so well.

Increase your intake of vitamin c. Vitamin C is a natural antihistamine which means it will take your body out of fight mode if your immune system has perceived and invader and has launched another allergy attack with all the annoying symptoms and fatigue that go along with it.

Try a saline spray or irrigate your nasal passages with a saline solution. A neti pot does a nice job of clearing allergens such as dust, pollen, pet dander and mold spores from your nasal cavity. These are the allergens that result in respiratory distress such as sneezing, runny nose, itchy eyes, and wheezing. It’s a simple thing but believe it or not, irrigating your sinuses with saline is very effective. It also may prevent you from catching a cold by wiping out viruses that take up residence in your nostrils which is a very useful thing.

Decrease your intake of sugar and balance your gut flora. Here is a lesserknown tip for people who have allergies and don’t want their symptoms

interfering with exercise they enjoy outdoors. The less sugar you eat, and the more gut friendly foods you ingest, the less likely you are to experience allergy symptoms and be susceptible to illness or complications from things like the common cold.

This happens because when we eat too much sugar, yeast grows in the digestive tract and throws off the balance of good bacteria. We are less able to break down the healthy food that we eat. The undigested food remains in our stomach causing digestive upset and creating an environment where the yeast, as well as other pathogens continue to thrive. Poor digestion results in inflammation of the body and an increase in allergy symptoms. You may notice that your ears are more likely to become blocked and seasonal allergies become more severe if you have been eating a lot of crap foods that throw off your gut balance.

Fixing the microbiome of your gut will help you digest better and prime your immune system. Doing this will also bring a flatter stomach which is definitely something

desirable for the fitness minded.

If you continue to have severe allergies despite making these healthy changes but you would like to still enjoy cardio exercise in the fresh air, there are some other things you can do.

Talk with your doctor. Tell him or her your symptoms, including trouble breathing if that is a problem for you. You may discover that you are an asthma sufferer and be prescribed medications or given an inhaler to help open up your lungs.

Avoid exercising outside on days when the pollen count is very high. Pollen causes allergy symptoms even for people who don’t generally have allergies.

Avoid exercising outdoors during the fall if you are sensitive to mold. Fall is a moldy time of year when the leaves fall and there

tends to be some rain. Exercise outdoors after a rain. It’s also a time if you live in a rural area when farmers are cutting down their fields of corn, wheat, and other grains. This puts a lot of particles in the air and increases mold spore count. Your best bet in this case is to exercise after a rain when the air has been freshened and the sun has

function. To do this, get a good vacuum with a HEPA filter that will remove most particles from the carpets, floors and the air of your home including pet dander.

Vacuum frequently. If you have rugs, you are more likely to be suffering from allergies especially if you are dust allergic. If you would normally vacuum once a week, try for two times a week or even more if you have pets.

returned to dry up any remaining mold spores.

Improve the air quality of your home. Yes, we are discussing outdoor exercise for people who suffer with allergies but it’s also cumulative. If you can give your body a break from allergens while living and sleeping in your home, you can improve immune system

Get an air filter. It’s good to run your air filter at night when you sleep to give your body a break from breathing in particles that may increase your sensitivity and cause allergy symptoms. Getting this needed rest at night May lessen the severity of your allergies during the daytime. You can return your immune system to a good level of function and enjoy running outdoors without a lot of symptoms.

Safety Tips for Runners

Running for health and fitness is great. Even more so if you’re taking the necessary precautions to keep yourself safe when you head outside to run. Whether you’re taking the running path at the park, doing laps in the neighborhood, or braving the city streets on foot, safety should always be priority one for runners.

Choose safe neighborhoods to run in.

For those who run longer distances, being farther away from home means you want to map out the route.

Choose familiar, safe neighborhoods where you won’t have to worry about a crime element. Heavy traffic and crowds

increase the likelihood of an accident happening.

Pick an area where you’ll pass by a few people, but not too many. This way, you’ll have space to run in and if something should go wrong, you’ll be able to summon help quickly.

Try to run in daylight hours, especially if you’re female. Yes, a night run can

be enticing, in the quiet, lamp-lit streets. But it’s always a little safer in the daytime.

If you do happen to run at night, take precautions. Keep your phone on you in case of emergency. Some women carry a little vial of pepper spray just to be safe. Hopefully, you’ll never need it.

Don’t overexert. If you feel lightheaded or lose your breath while running,

don’t over-exert. Give yourself a few moments to catch your breath while walking, then resume your former pace.

Even if you have to start and stop six, eight or 12 times, it’s better than pushing yourself to a dangerous point.

Keep your keys close at hand and save the longdistance jaunts for the daylight hours. If for any reason you need to return

to your car quickly, get in it and drive away, you’ll be able to do that.

Bundle up, or peel away layers - depending on what the weather is up to. You can stash your extra clothing in the car, to wear or remove as needed.

Stay hydrated. If you’re hot, running a long distance, or feel thirsty before, during or after your outdoor run, water is very important.