Regular physical activity in conjunction with a balanced diet is essential to achieve a healthier life. In this quest for well-being, anything goes to keep your body moving and avoid a sedentary lifestyle until you venture outside the gym for outdoor activities. But it is important to remember that this action requires some care, especially now.
For those who are trying to include physical exercises in the routine or even for those already familiar with the practice, counting on public roads and parks can be motivating. Despite the increasingly dynamic and modern environment of the gyms, there are some advantages that only the outdoors can provide, such as the experience of running freely over long distances and observing the contrast between nature and the city, a sensation that no treadmill provides.
The choice to practice outdoors gains more incentive when considering the current context. All prevention is necessary to avoid viral contagion, which explains the need to avoid closed environments and the shared use of equipment.
Considering all these factors, the practice of outdoor sports is an alternative, but those who think that there are no risks involved in this choice are mistaken.
To make this time safer and more comfortable, here are tips to guide you
Respect Your Body’s Limits
One piece of advice that must be taken into account during and after a pandemic is to respect the rhythm of your body by subjecting it to more exhausting practices such as running and cycling, especially away from home. After all, nobody wants to be sick, compromise their performance and motivation, or suffer injuries in the medium and long term.
For those just starting, it’s essential to recognize the signs of fatigue and slow down whenever necessary. Observe your breathing, go to where you feel comfortable and, if possible, count on the support of a professional trained in physical education.
Choose The Best Time
During the hottest season of the year, another necessary detail that should be included in your planning when playing outdoor sports is the time.
Finding a break in the day to exercise can be difficult, as we increasingly occupy our routine and strive to maintain productivity in our professional and personal lives. But it is worth the effort.
Plan to exercise at strategic times, avoiding periods when the incidence of ultraviolet rays is lower: before 10 am and after 4 pm.
Remember To Protect Your Skin
Even taking to the streets at the right time to avoid the most intense sunlight, it is still essential to take care of the skin protection, not only by the effects of the sun but also by pollution.
The intense sun in direct contact with the skin can cause damage such as burns, premature aging, and even skin cancer. It is clear why the use of sunscreen is more than necessary; it is a mandatory item. Make sure you use it correctly:
- Look for a product that suits your skin type.
- Opt for a filter with a solar factor of at least 30 SPF.
- Apply it about 30 minutes before exposure, and remember to reapply every two hours.
Ensure The Necessary Nutrition
Regardless of your goal with exercise, never leave home to exercise without eating before. Before going for a walk, run, cycle or practice any sport on the street, eat protein foods such as meat and some vegetables. These foods act in the body as a reserve of energy, replenishing amino acids and helping in muscle recovery.
And those who think that it is necessary to avoid carbohydrates for this purpose are mistaken; the exact opposite is recommended. It is also necessary to eat foods rich in complex carbohydrates and low in fat, such as brown rice, sweet potatoes, etc.
Everything will depend on the period of the day in which the activity will be carried out. The secret is not to overdo it to avoid the bloated feeling, which can greatly disrupt your performance during training.
It is important to emphasize that each body and each sport requires a specific diet before and after the practice, so always look for the accompaniment of a nutrition professional to set up your personalized diet plan.