Use the buddy system.
Do you live in a place where it is tough to exercise? Maybe you live in a high-rise in the middle of a busy city. Or maybe you can’t afford to go to a gym and there are no parks nearby. Maybe your parents won’t let you go outside at night by yourself, and that’s the only free time you have for exercise.
Living near so-called green spaces – parks, playing fields, woodlands – can boost health. Recent studies have shown that green spaces not only help you get out and exercise, but that just being around nature makes you feel good, reducing blood pressure and stress levels. Many urban planners, in places such in New York City, which can be a concrete jungle, are pushing for a 10-minute rule – to make sure that every city dweller has access to a park within a 10-minute walk.
But despite the benefits that greenery can bring to communities, there has been a decline in park services for many neighborhoods. Some parks are littered with drug paraphernalia and threatened by gang activity. And maybe your neighborhood is like this. So how can you find a safe place to exercise?
The first rule of thumb is that no matter where you live – urban, suburban, or country – you should follow safety rules. Make it a habit to use the buddy system: only go out with a workout buddy or adult, or, at least make sure your parents or guardian know your exact route and when to expect you to return. If you have a cell phone, make sure you take it with you and keep it on.
Always dress for safety. In the nighttime, if you’re going for a walk or a jog, this means wearing reflective clothing and staying on sidewalks or paths. Stick to busy, well-lit places where you can be easily seen, and avoid any bad neighborhoods, alleyways, or any place where you are alone – and that goes for guys and girls. For girls in particular, don’t wear attention-getting clothing (like low-cut or really tight shirts) – daytime or night.
It’s also a good idea to leave bling at home; expensive jewelry makes you a target. And although music might help get you motivated or keep you from getting bored, beware of tuning out the sounds around you – you should make sure you can hear oncoming cars or beeping horns. Keep your head up, and stay alert.
It goes without saying that you should not accept rides, gifts, or money from people you don’t know. Also beware of unattended dogs and even rabid animals. You might want to consider carrying a cell phone, of course, as well as personal safety alarms – these are gadgets that trigger a loud noise or light when you hit a button to call for help; you can also buy pepper spray for self-defense. Make sure you always carry some form of identification, and enough money to make a phone call or take a taxi home.
If you have to run on the road, always go against the traffic, so you can see the vehicles coming toward you and get out of the way if something happens. If you feel a car is trying to follow you, head toward the closest public building or residence and memorize the license plate of the car; report the incident to the police if necessary.
Vary your routine and don’t follow the same route over and over. If your neighborhood is completely unsafe, perhaps you can go to the local YMCA or Boys and Girls Club to work out; organize a group of kids who can take the subway or bus to a safer area; or figure out carpools to a park. Remember that even at the gym or health club, you need to store your personal belongings in a safe place. Store and lock up your wallet, keys, and phone in lockers (and use a lock), and if you’re old enough to drive, be cautious in empty parking lots and near unlocked cars.
Phew! All of this might sound like a tall order; it almost sounds easier to chill out at home than venture out into the scary world. But if you regularly practice caution, you’ll find it’s worth getting fresh air and exercise, and safety will become second nature. So go for it – just be careful.
This article has been reviewed by BodiMojo expert Karin Pfeiffer.
Protection:
Helmets, mouth guards, and eye wear are important safety wear for many sports. Be sure you wear the necessary equipment to avoid injuries.
