Safe Outdoor Exercise in Bad Weather

Exercising outdoors can be a refreshing change from indoor workouts, offering fresh air, varied terrain, and the beauty of nature. However, the weather in late summer, especially in places like Central Oregon, can be unpredictable. One day might bring clear skies and sunshine, while the next could bring thunderstorms or smoky air from wildfires. Understanding how to stay safe when exercising in these variable conditions is crucial for maintaining both fitness and health. This article will explore how to exercise safely in bad weather, focusing on air quality, heat illness, and thunderstorms.

Air Quality

Understanding Air Quality Index (AQI)

The Air Quality Index (AQI) is a useful tool for gauging the safety of outdoor air. The AQI measures pollutants such as ground-level ozone, particulate matter, carbon monoxide, sulfur dioxide, and nitrogen dioxide. An AQI value between 0 and 50 is considered good, while values above 100 can be unhealthy, especially for sensitive groups.

Tips for Exercising in Poor Air Quality

1. Check the AQI: Always check the AQI before heading out. Useful apps such as Oregon Air or AirNow provide localized information about the current AQI.
2. Avoid High-Traffic Areas: These areas tend to have higher pollution levels. Opt for parks or trails away from busy roads.
3. Time Your Workout: Air quality is usually better in the early morning or late evening. Avoid peak traffic times.
4. Listen to Your Body: If you experience coughing, shortness of breath, or other symptoms, stop exercising and seek indoor air.

Heat Illness

Recognizing Heat Illness

Heat illness includes conditions such as heat cramps, heat exhaustion, and heat stroke. Symptoms range from heavy sweating and muscle cramps to dizziness, confusion, and loss of consciousness.

Tips for Exercising in Heat

1. Stay Hydrated: Drink plenty of water before, during, and after exercise. Avoid caffeine and alcohol, which can dehydrate you.
2. Dress Appropriately: Wear light-colored, loose-fitting clothing. Use sunscreen to protect your skin.
3. Acclimate Gradually: If you’re not used to exercising in the heat, start with shorter workouts and gradually increase your duration and intensity.
4. Take Breaks: Listen to your body and take breaks as needed. Find shade or cool areas to rest.

Thunderstorms

Understanding the Dangers

Thunderstorms bring the risk of lightning, high winds, and heavy rain, all of which can be dangerous. Lightning is particularly hazardous, as it can strike even miles away from the storm’s center.

Tips for Exercising During Thunderstorms

1. Check the Weather Forecast: Avoid outdoor exercise if thunderstorms are predicted. Weather apps can provide real-time updates and alerts.
2. Seek Shelter: If you hear thunder or see lightning, seek shelter immediately in a sturdy building or car. Avoid open fields, tall trees, and bodies of water.
3. Wait It Out: Wait at least 30 minutes after the last clap of thunder before resuming outdoor activities.
4. Know the Signs: Be aware of the signs of an approaching storm, such as darkening skies and increasing wind.

General Tips for Bad Weather

1. Have a Backup Plan: If the weather is too severe for outdoor exercise, have an indoor alternative ready, such as a home workout or gym session.
2. Wear Appropriate Gear: Waterproof and windproof clothing can help protect you from the elements. Proper footwear with good traction can prevent slips and falls.
3. Stay Visible: In low visibility conditions, such as fog or heavy rain, wear bright or reflective clothing to ensure you’re seen by others.

Exercising outdoors in bad weather requires extra precautions, but it can still be safe and enjoyable with the right preparations. By understanding the risks and following these tips, you can maintain your fitness routine while protecting your health.

Written by: Stuart Schmidt, MS, ATC, CSCS Program Manager/Head Athletic Trainer for The Center Foundation in Bend, OR. Learn more about Stuart HERE.