Lesson 3: Other Factors to Consider in Your Walking Program
Safety and Weather
Safety Considerations
When you walk outside, there are circumstances when you will have to take certain precautions.
The most obvious consideration is traffic. It is best not to assume that a car will see you. Walk on the side of the road facing oncoming traffic. If possible, walk on sidewalks, especially on narrow or busy streets. It is also a good idea to wear brightly colored clothing to make you more visible. If you like to walk at dawn, dusk or night, invest in a reflective vest. They are inexpensive and well worth it. You may also purchase reflective tape to put on your shoes. These items can usually be found in large chain sporting stores, but if not, you can find them in running or bicycling shops.
Slippery roads can be a hazard in traffic, but also a risk in and of themselves if roads and sidewalks are icy. Under such conditions, it may be best to head indoors for your walk.
Dogs can be another concern when walking through neighborhoods. Most dogs will not give you any trouble. But how do you know? The rule of thumb for dealing with dogs is 1) Stop where you are, but don't show any fear and 2)Tell the dog in a firm voice to go home. If the dog comes towards you in a menacing way, it is important to get some object between you and the dog. If you are not walking with a stick, you can use your water bottle or your fanny pack.
Finally, crime is a potential problem in certain areas. A full treatment of this subject is beyond the scope of this course. However, it is good to be aware of your surroundings and, if you have any concerns, enroll in a self-defense class. Also, it can be helpful to have a walking partner because two people are less likely to be a target.
Weather
As mentioned in the section on clothing, walking is an activity that can be done outside during any season if you are properly dressed. There are, however, some days when you would be best off walking indoors.
Probably the most important time to stay indoors is if the air quality is forecasted to be poor, especially for children, elderly people or anyone with heart or lung disease. The Environment Protection Agency (EPA) uses a measure called the Air Quality Index (AQI) which measures 5 types of pollutants in the air to forecast the level of pollution on a daily basis. Information about air quality can be found at Air Quality Information.
Another time when you may want to stay inside is when the temperatures are soaring, especially if humidity is also high. High humidity makes it more difficult for the body to cool itself because your perspiration does not evaporate like it does in drier weather. If you do choose to walk on very hot days, try to go early in the morning or in the late afternoon or evening. Also be aware of signs of heat distress. A more thorough discussion of heat related problems can be found at Signs of Heat Illness .
