Participating in sports is a great way to get in shape. Exercise not only improves cardiovascular fitness, it burns calories, elevates your mood and can help suppress your appetite naturally. Unfortunately, many sports are dependent on seasons and leagues that may not always fit into your time schedule. It is easy to stop exercising when you do not have regular practices and motivation from a coach or instructor. Some sports are high risk for injuries as well, injuries that force you to stop exercising for varying periods of time.
Many outdoor sports are safer than you think; they cater to individuals or groups instead of relying on teams or coaches. Also, San Diegans are fortunate to be able to participate in outdoor sports yearround so there is no excuse not to work out.
Rock Climbing
It is difficult for most people to imagine themselves hanging hundreds of feet off the ground from a rock face with nothing more than gloves and a rope to keep them safe.
Yet climbing can be very safe. Indoor rock climbing, sport climbing and bouldering are low-risk sports.
The fastest growing type of climbing is bouldering, says Greg Davis, an employee at Nomad Ventures, an outdoors retail store. “All you need is a pair of shoes, a chalk bag, and a crash pad.”
In bouldering, climbers will scale ten-foot rocks instead of mountains. The crash pad is there to catch them if they fall.
“It’s very safe,” says Davis. He also says it is the fastest way to improve one’s skill because of the enormous technical difficulty.
In the rare case that someone does fall, whether in bouldering or mountain climbing, broken ankles or “popped tendons” are usually the worst injuries a person will endure, says Davis. These injuries might require only a month to heal completely and will not lead to problems later in life.
Hiking and Kayaking
Other outdoor sports like kayaking and hiking can cause shoulder or knee problems. To remedy this, kayaking enthusiasts can use a kayak with a pedal system for the legs, like a Hobie Mirage Outback, which gives the shoulders and back a break. Hikers can use trekking poles to take the pressure off their knees. Davis’ 55-year-old mother is an avid hiker. He credits trekking poles for her good knees.
Dr. J.L. Walwick of Walwick Chiropractic Group says that hiking is excellent exercise. The terrain is varying so you’re body is constantly adapting to the terrain.
“I like hiking as an exercise for people, but every sport comes with inherent risk,” says Walwick. Some examples of common injuries from hiking involve slipping and falling on dirt or gravel.
Walwick advises, “You have to cater, or adapt, your hiking to your fitness level.” He recommends that new hikers start with more level trails and work up to harder trails. Also, he says, wear proper shoes that are supportive and keep the ankle and foot in the proper alignment to lessen the stress on the knee. Stretch and warm up before every hike, as well as stretch and cool down afterward.
Davis says that outdoor sports like mountain climbing are appealing because of the adventure. It isn’t always safe but “It’s possible to climb for 30 years and not have an incident.” Davis credits proper research, training, and the right equipment to keeping climbers safe.
“You can get as risky as you want,” he says, adding that in extreme cases climbers will leave their ropes at home.
At Nomad Ventures they cater to climbers who stay local at Dixon Lake or clubs in San Marcos, as well as climbers that travel to Yosemite or the Sierras.
Cycling
For someone looking to get in shape, or just save money on gas, cycling may seem like an excellent choice. According to Walwick, cycling is a no-impact sport.
“Studies have shown that the lack of stress on the skeleton [from cycling] can actually lead to bone density loss.” He says that it is very important to cross train with activities that provide some stress, such as swimming and walking.
Even so, cycling is practical, enjoyable, and good cardiovascular exercise. Extreme cycling can take this common hobby to a new level of thrill. But even without going off road or engaging in BMX competitions, cycling can be dangerous.
Nathan King of Hidden Valley Bicycles says that although he recommends people wear appropriate gear, he is familiar with reasons why people do not.
“It’s strap-on confidence,” he says, adding that some people feel wearing gear makes them less careful. Pads are often thought of as bulky. Knee pads, for example, inhibit leg control, but it is something people get used to. For the most part, King says that the pads used today are “lightweight so they’re just like another piece of clothing.”
Getting cyclists to wear the gear is still difficult.
“Helmets aren’t cool,” says Brian Itzaina, a Hidden Valley Bicycle employee, “unless you have a special one with super bright colors and foam in it.” He says these helmets cost upwards of $50 and parents are usually unwilling to pay that much.
“Parents don’t even like spending $25 for a helmet,” says King. Adults are reluctant to part with the money for good-quality protective gear for themselves too.
Sam Spreder, co-owner of Hidden Valley Bicycles, recommends that people replace their helmets after two years, even if it hasn’t been used, because the foam hardens. Also, he says to always have your bike inspected after a crash, ride with the flow of traffic, and get a safety pamphlet from a police station.
Whatever your sport of choice, consistency is key to both improving your skill and staying in shape.
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