The scorching summer has passed, and the crisp autumn air makes it a great 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 the following protective measures:
Prevent catching a chill
Autumn mornings are cold. Wear a light jacket when heading out for outdoor activities, and adjust your clothing according to the temperature changes. Avoid taking off too many layers at once during exercise; wait until your body warms up before removing excess clothing. After exercising, never stay in cold wind wearing sweaty clothes to avoid catching a chill.
Prevent strains
In low temperatures, human muscles and ligaments reflexively cause blood vessels to constrict, increasing viscosity and reducing flexibility, which decreases joint mobility and the nervous system’s control over muscles. Without adequate warm-up exercises, this can lead to sprains in ligaments or muscles. The duration and content of a warm-up can vary from person to person, but generally, it should continue until your body feels warm.
Prevent overexertion
Autumn is a great season for exercise, but since the body's yin essence and yang energy are in a phase of contraction and internal nourishment, exercise should also follow this principle—avoid excessive intensity and heavy sweating to prevent depletion of yang energy. Choose light, gentle activities with moderate intensity. People who are physically weak should avoid hiking in the early morning or evening when temperatures are lower; hike slowly and adjust clothing when going up or down hills to adapt to the temperature. Patients with high blood pressure, coronary heart disease, and similar conditions should act within their limits to avoid any mishaps.
Equip with appropriate sports gear
Suitable sports gear not only makes us more comfortable and efficient but also helps prevent many accidents. The choice of gear should vary depending on the individual, environment, and purpose, taking into account the destination conditions and weather forecasts. Especially for long-distance or challenging activities, be well-prepared to avoid any mishaps.
Prevent autumn dryness
Autumn weather is dry and cooler, a season when liver energy tends to be either overly active or deficient, often causing symptoms such as sore throat, dry mouth, chapped lips, nosebleeds, and constipation. For those who exercise, it's important to eat foods that nourish yin, moisten lungs, and replenish fluids after workouts, such as pears, sesame, honey, and white fungus.
After exercising, drink plenty of water and eat soft, moisturizing foods like sugarcane, pears, apples, dairy, sesame, and fresh vegetables to maintain normal secretions of the upper respiratory tract mucosa and prevent sore throats. If you sweat excessively during exercise, add a small amount of salt to your water to maintain electrolyte balance and prevent muscle cramps. Drink in small amounts, frequently, and slowly. Additionally, for long-distance running, consume an appropriate amount of sugar water to prevent hypoglycemia and adverse reactions like dizziness, cold sweats, and weakness.
Pay attention to stretching and relaxation
Outdoor sports are often long in duration and high in intensity. After extended periods of activity, muscles can become fatigued, stiff, and lose elasticity, making recovery difficult in a short time. Stretching and relaxation can effectively address this issue, and methods such as hot baths and mental relaxation can also help relax both muscles and the mind.