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Published on: 17-Feb-2022

Many of us prefer the simplicity of exercising alone, but there are more risks involved with going solo than when having a buddy sweating by your side. Wherever you work out, be sure to follow our tips to stay safe when exercising alone.

Exercising Outdoors Alone

Fresh air, gorgeous scenery, and ample opportunities to change your routine make outdoor exercising a top choice for many of us. Exercising outdoors typically requires little to no fancy equipment or planning besides lacing up a pair of sneakers. However, to ensure you are as safe as possible, follow these guidelines every time you exercise alone outdoors:

·  Tell someone your plans, stick to the route, and ensure that someone knows your estimated return time

·  Change your routine – don’t strictly adhere to a time, place, or route to ensure no one can map your movements

·  Download an app like ROAD iD or StaySafe – these can track your location when running and send messages to your contacts regarding your whereabouts and offer numerous other safety features

·  Always carry your phone and some form of ID

·  Bring some money, whether it’s to buy a bottle of water or catch a ride home if you twist your ankle

·  Keep your music low enough that you can hear things around you

·  Wear appropriate clothing and reflective gear if visibility is low

·  Know your limits and trust your instincts 

Exercising Alone At Home

Home workout options flourished during the pandemic and resulted in many of us finding it more convenient than going to the gym or facing another run in the rain. A simple search on YouTube shows channels spanning rehab exercises for shoulder pain to safe postpartum workouts. Regardless of the number of times you’ve worked out at home, be sure to tick each of these safety precautions:

·  Clear your area and give yourself more space than you think is necessary

·  Wear appropriate footwear to avoid slips or injuries

·  Always set aside time to warm up and cool down

·  Make sure your phone is within reach

Exercising Alone As a Senior

A study found that seniors prefer to exercise alone, particularly when the alternative was to exercise with considerably older or younger people. While seniors should heed the same safety precautions as their younger counterparts, it is worth noting additional precautions, even if it is simply to keep family worries at bay.

·  Speak to your doctor before starting a new exercise routine

·  Listen to your body, and don’t push beyond your limits

·  Spend additional time warming up

·  Install a Lifeline Medical Alert System

Exercising Alone At the Gym

Though it is unlikely that you would ever be entirely alone at the gym, safety precautions are still needed for anyone working out on their own. Here are our top suggestions to stay safe when you hit the gym:

·  Notice those around you and keep tabs on anyone suspicious

·  Don’t stick to a strict schedule; be unpredictable to anyone that could be noting your routine

·  Lock up your valuables and unplug your headphones

·  Don’t work out late at night or park in a well-lit area that is within sight of others

Whether breaking a sweat in the comfort of your living room, at the gym, or in the great outdoors, it is essential to prioritize your safety and well-being every time you exercise.


The post How to Stay Safe When Working Out appeared first on Sports Medicine Weekly.