6 Tips to Stay Safe When Exercising Alone

Staying active is one of the best things you can do for your health, especially as the years go by. While group classes or workout partners can be great, they’re not always practical or easy to coordinate. For a lot of people, exercising alone ends up being the most realistic option. If that’s you, it’s important to take a few extra precautions to make sure your solo workouts stay safe. Below are some simple, effective tips to help you look out for yourself while still getting all the benefits of regular exercise.

Be Aware of Your Surroundings

Most of us probably don’t give much thought to personal safety when we work out, except perhaps for the safe use of equipment, such as using a spotter when lifting weights. Yet, how often do we think about our surrounding environment when exercising alone? Here are some questions to ask yourself.

• Is there anyone around to help?
  
  
  • There may be situations when having someone else around is safer. Suppose you are using a treadmill and, unlikely as it seems, you misstep and fall. In most cases, you’d probably be okay despite a few bruises and wounded pride. But, what if you were hurt worse or even became unconscious? Having someone nearby who can help could make a significant difference in how quickly you receive critical medical attention.
    
    
• Is your exercise location secure?
  
  
  • With the growth of 24-hour do-it-yourself exercise facilities, such as Anytime Fitness, and fitness centers in apartment buildings and hotels, security can be a concern if the facility is unstaffed. If so, make sure access is limited to a personal key or fob, that the premises are under surveillance, and there is a way to summon help quickly.
    
    
• Can you see and hear?
  
  
  • Your primary “awareness” senses are sight and hearing, so exercising in well-lighted and lower sound volume spaces enhances safety. A classic example of a higher risk situation is walking along a busy street at night. In this case, extra precautions need to be taken to ensure you can see and be seen, as well as hear passing vehicles and passersby. Safety tips include wearing reflective materials, carrying a flashlight, walking on the sidewalk (if available), and walking opposite to the flow of traffic.

When it comes to hearing, exercise extreme caution when wearing headphones and earbuds. This applies at any time of day. Not being able to hear an approaching vehicle or person increases risk dramatically. Consider leaving your earbuds or headphones at home or using "open-ear” devices, which help keep you better aware of your surroundings.

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Bring A Fully Charged Phone

If you're exercising alone, it's always a good idea to bring a fully charged phone with you. That way, if anything happens, you can easily call for help. Most smartphones also come with GPS location services pre-installed, allowing your family and friends to track your location and easily find you in an emergency. Also, consider carrying the phone in a protective container that you can easily access. For example, in a wet environment, the device will stay dry. Also, suppose you fall and can’t access the phone because it's at the bottom of a hiking pack. Having the phone in a front pocket or on a lanyard around your neck will make it much easier to access in an emergency.

Wear a Fitness Tracker or Smartwatch

Many active people wear a fitness tracker or smartwatch with exercise apps to monitor their progress. However, many of these devices have built-in safety features. For example, fall detection will automatically call for help if you fall and are incapacitated. The devices often have GPS location and “backtrack” features that help you retrace your steps if you get lost. Some smartwatches also have phone capabilities, allowing you to make calls directly from the device.

Let Someone Know Where You Are Going to Be

If you plan to exercise alone, it is essential to inform someone of your location and expected return time. This way, if something happens and you don't come back at the expected time, someone will know to come looking for you.

Choose A Public Location

When exercising alone, it's smart to choose a public spot where other people are present. This way, others can come to your aid if you run into trouble. Also, having others around typically discourages those who might harm you or your valuables. Some good places to exercise alone might include:

• Your local park
• Gym/fitness center
• Public swimming pool
• A safe neighborhood street
• A public track or trail

In all cases, however, check out the location first to ensure it is as safe as it appears to be.

Know Your Limits and Choose Safe Exercises

When working out alone, it's essential to know your limits and choose safe exercises. Begin by consulting with your doctor to determine the types of exercise that are safe for you. If you have any chronic health conditions, there may be certain activities that you should avoid. Then, once you have the green light from your doctor, it's time to get moving!

There are a few things to keep in mind when choosing exercises:

• Consider low-impact exercises. High-impact activities, such as running or jumping, can put excessive stress on your joints and muscles. Swimming, walking, and biking are all excellent low-impact options.
  
  
• Don't push yourself too hard. You should feel challenged by your workout, but it shouldn't be so difficult that you injure yourself. Know your limits and listen to your body. If something doesn't feel right, stop and take a break.
  
  
• Pay attention to your form. Proper form is essential for all exercises, especially when lifting weights. Ensure you maintain good posture and focus on engaging the correct muscles. If you're unsure about how to perform an exercise correctly, ask a personal trainer or another fitness professional for guidance.
  
  
• Stay hydrated. Dehydration can cause dizziness or lightheadedness, which in turn increases the risk of falls. So, drink plenty of water before, during, and after your workout.
  
  
• Consider working with a personal trainer. A certified personal trainer can design a safe and effective workout program specifically for you. They can also help you with your form and offer motivation and support.
  
  
• If you want to work out at home, there are plenty of online resources that can help you get started, including videos and apps. Be sure to choose exercises that are suitable for your fitness level and any existing health conditions. Also, take note of the condition of your home exercise equipment. Poorly maintained equipment could malfunction unexpectedly, putting you at risk of injury.

If you enjoy exercising alone, keep up the good work, but be sure to follow the safety precautions noted above. If you follow these basic guidelines, you’ll not only get closer to your fitness goals but also stay safe in the process. When you enjoy what you’re doing and feel confident doing it, sticking with it becomes much easier—and the benefits follow.

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