Exercising when the nights draw in: here's what you can do
Do you want to keep exercising outdoors in the winter but only have time in the early morning or late evening? This challenge explains what you can do to stay safe.
It's important to keep getting plenty of exercise out in the fresh air even during the winter. This boosts your immune system and builds up your resistance to infections, and also reduces your stress levels and helps you to relax. Unfortunately at this time of year it's usually dark before and after work, but that doesn't mean that you can't keep jogging, cycling or walking.
Make sure you can be seen
When exercising outdoors in the dark, not only is it important for you to be able to see well yourself, but it's also vital that others can spot you before it's too late. That's why you should wear light-coloured clothing and have reflective elements on your arms and legs. Hi-vis exercise jackets are even better. If you are jogging or walking, you should also wear a head or chest lamp to make sure you can be seen from far away and to help you better spot any uneven surfaces.
For cyclists, front and rear lights and reflectors are mandatory. Almost all commercial bicycle lights meet the legal requirements. But there is a big difference between cycling along a well-lit street during rush hour and navigating rural paths in the dark. The best thing to do is to get advice from a bicycle shop.
Choose busy areas and keep your mobile phone with you
Many people, particularly women, often feel uneasy on dark routes where there is no-one around. Exercising in busy, well-lit areas is safer. You should always have your mobile phone with you so that you can call someone if you get into an unpleasant situation or suffer an accident. Whenever possible, you should let someone close to you know where you are going and when you expect to be back.
Switch off the music
Music can help motivate you and boost your performance, but you should avoid listening to it when exercising outdoors in the dark to make sure that you can notice other joggers, cyclists or cars as quickly as possible. You could come across someone who isn't very visible, and who you only hear at the last second.
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