The scorching summer has passed, and with the crisp and refreshing autumn air, it's the perfect season for outdoor activities. When you pack your gear, bring your camera, gather a group of good friends, meet at the entrance, and head out together to enjoy the beautiful autumn scenery and get some exercise, don’t forget to take proper protective measures.
Prevent Getting Chilled
In the cool mornings of autumn, temperatures are low. It’s advisable to wear a light long-sleeved jacket for outdoor activities, and adjust your clothing according to the changing temperature. Avoid taking off too many layers of clothing all at once during exercise; wait until your body warms up before removing excess layers. After exercising, never stay in cold wind wearing sweaty clothes to avoid catching a chill.
Prevent Muscle Strains
In lower temperatures, human muscles and ligaments reflexively cause blood vessels to constrict, increasing viscosity and reducing flexibility. Joint mobility decreases, and the nervous system’s control over muscles weakens. Without adequate warm-up exercises, this can lead to sprains in joints and ligaments or muscle strains. The duration and content of warm-ups may vary from person to person, but generally, it’s best to warm up until your body feels warm.
Avoid Overexertion
Autumn is a great season for exercise, but since the body's yin and yang energy is in a phase of contraction and internal nourishment, physical activity should follow this principle—avoid excessive intensity and excessive sweating to prevent depletion of yang energy. Choose light, gentle, and low-intensity activities. For those who are physically weaker, avoid hiking in the cooler early mornings and evenings, and ascend slowly. Adjust clothing when going up or down the mountain to adapt to the temperature. People with conditions like high blood pressure or coronary heart disease should act within their limits to prevent any unexpected issues.
Use Proper Sports Equipment
Proper sports equipment not only makes activities easier and more comfortable but also helps prevent many accidents. The choice of equipment should vary based on the individual, environment, and purpose, and take into account the destination and weather conditions. Especially for long-distance or challenging activities, be well-prepared to ensure you’re ready for anything.
Guard Against Autumn Dryness
Autumn weather is dry and cool, a season when liver energy tends to be either overly exuberant or deficient. This can lead to symptoms such as sore throat, dry mouth, chapped lips, nosebleeds, and constipation. For those who exercise, it's important to consume foods that nourish yin, moisten lungs, and replenish fluids after workouts, such as pears, sesame seeds, honey, and white fungus.
After exercising, drink plenty of water and eat soft, moisturizing foods like sugarcane, pears, apples, dairy products, sesame seeds, and fresh vegetables to maintain normal secretion of upper respiratory tract mucosa and prevent sore throat. If you sweat excessively during exercise, add a small amount of salt to your water to maintain electrolyte balance, prevent muscle cramps, and take small sips frequently. Additionally, for long-distance running, drinking some sugar water can help prevent hypoglycemia, which could cause dizziness, cold sweats, or weakness.
Pay Attention to Stretching and Relaxation
Outdoor sports often involve long durations and high intensity. After extended periods of physical activity, muscles can become fatigued, stiff, and lose elasticity, making recovery difficult in a short time. Stretching and relaxation exercises can effectively address this issue. Other methods such as hot showers and mental relaxation can also help relax both muscles and the mind.