Kenneth Gardner

I now see many more persons exercising early in the mornings or late in the evenings when darkness is falling.

We need to increase our awareness of the environment in which we are exercising. As we walk or jog in the dark, it is important to make ourselves visible by wearing light-coloured, reflective clothing. This will help motorists to recognise us more easily and avoid accidents or injuries; do not assume that the motorist can see you.

We also need to avoid walking or jogging alone, especially in secluded places with poor visibility. It is safer to stay with other joggers. We should also try to avoid busy streets that may have high levels of pollution from motor vehicle exhaust. Also, it is not a good idea to use your headphone while you are walking or jogging. You need to be alert and aware of what is happening around you.

Swimming

Many of us are likely to go to the beach, river or some recreation spot where water activity is a possibility during the Christmas season. It is not a good idea to consume alcohol and participate in aquatic activities. The use of alcohol plays a major role in many of the accidents and injuries associated with aquatic activities. Such activities can be very enjoyable and they also provide a good exercise work out. It is even better when we develop adequate water survival skills so that we can be more comfortable in the water. When children are involved, we should never allow them to go unsupervised. We should avoid swimming alone in places that are unsupervised and unfamiliar. We should also avoid swimming for an unusually long time. Avoid things such as chewing and eating while you are swimming. Diving into any body of water before checking the depth is unwise.

Lifting heavy objects

During this festive season many novelty activities will be done for recreational purposes. These activities may involve a variety of unfamiliar equipment and we need to make sure that they are safe. By developing the skills required for the activities, we will enjoy them more, work harder and guard against possible hazards.

If you are involved in activities that require heavy objects do not try to lift beyond your strength regardless of how easy it may seem to your exercise partner. Do not be embarrassed to ask for help if you can't manage. Make sure you have a firm footing with your feet placed comfortably apart; keep your trunk upright and bend at your hip, knees and ankles when lifting heavy objects. It is also good to lift objects slowly and keep them close to your body.

One of the cardinal rules for safe and enjoyable exercising is to warm up before the activity, especially if it is intense, and cool down gradually at the end. If you get involved in playing games it is best to be guided by the rules and practise good sportsmanship. These tips will make the experience better and certainly make the season one of good cheer.

Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education: email: yourhealth@gleanerjm.com.

Avoid exercising alone, especially in secluded places. - Contributed