Hospital, which is strong in popularity of outdoor exercise at night"Be more aware of safety accidents such as falls"
Jul 17, 2024
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According to the survey on sports safety accidents (2000), running and cycling enjoyed by ordinary sportsmen outside were mainly conducted from 6 p.m. to 9 p.m. Likewise, they are most often injured at this time of the year. 46.1% of injuries sustained during running activities and 40.4% of injuries during cycling occurred during this time. Due to the nature of the night, it is easy to slip and fall over obstacles if you run at a high speed without good visibility. Especially in summer, frequent rain, such as monsoon rains and showers, increases the risk of the exercise environment, so you should be more careful.
Kim Yoo-geun, head of the orthopedic clinic at Bupyeong Himchan Hospital, said, `There are cases where people fall over obstacles such as puddles, stones, and branches because they cannot properly look at the floor in dark environments while running or riding a bicycle at night. There are relatively minor injuries that twist ankles or wrists to the extent of bruising, but people or obstacles are hard to see, so we should be careful because fractures or dislocations often occur due to collisions.'
▶ Beware of uneven roads and obstacles
Night exercise is effective in relieving stress accumulated throughout the day and improving indigestion, headache, low back pain, constipation, diarrhea, and insomnia. Aerobic exercise, such as running and cycling, improves cardiopulmonary function and reduces the risk of cardio-cerebrovascular disease. It also improves lung function and blood circulation, improving the overall health of the body. In particular, night exercise is good for people suffering from chronic diseases such as diabetes and high blood pressure because it effectively drops blood sugar. After exercise, a lot of melatonin is secreted, which helps you sleep well and has antioxidant properties, which help strengthen immunity and prevent aging.
Despite these advantages, it is easy to be exposed to safety accidents because it is difficult to secure visibility due to the nature of night exercise. Due to dark vision while running, it is easy to get injured by spraining an ankle or tripping over an obstacle due to a lack of proper inspection of the uneven floor. In addition, collisions may occur due to difficulty in securing visibility while riding a bicycle at a high speed, which may lead to major injuries such as fractures or concussions. There are many cases of colliding with driving cars or bicycles while exercising while wearing dark-colored sportswear and earphones at night on the side of a general road.
▶ Pay attention to securing the view and avoid it when it rains
Especially in summer, it is an environment where there is a lot of rain such as monsoon rain and local heavy rain, so you should pay more attention to night exercise. Among those who run regularly, they also prefer to run on a rainy day called 'Woojungrun'. It is cool, so there are many reasons for exercising on a rainy day, such as not to break the exercise routine, and to taste freedom and achievement. When it rains, the view becomes blurred and the floor becomes slippery. Since the inside of the shoes is wet, it is easy to lose balance while running because the feet slip in the shoes even if you wear sneakers with good grip. You can also develop hypothermia while exercising wet in the rain. In fact, participants who ran in the rain complained of hypothermia at a recent trail running competition, and the competition was suspended.
In order to enjoy night exercise more safely, it is recommended to wear bright clothes with high visibility and choose a well-paved road with light. If you have to exercise in a dark environment, wear a head lantern or a band with good light reflectivity to secure your vision. In preparation for sudden rain, sportswear wears special materials such as polyester, which dries faster even if wet rather than cotton.
You should refrain from outdoor exercise as much as possible if there is a rain forecast or if it suddenly rains during exercise. Also, when you run after it rains, you have to run slower than usual because you can slip when kicking on the ground. In addition, be careful not to get caught in water holes caused by rain or obstacles swept away by rainwater. In particular, it should be avoided because it is very dangerous if you slip while being careless in the moment. There is a risk of accidents due to sliding on the side of the road, and it is better not to go to slopes that are easy to slip on.
Kim Yoo-geun, head of the orthopedic surgery hospital at Bupyeong Himchan Hospital, said, `It is recommended to do low-intensity exercises such as walking, jogging, and bare-handed gymnastics for 40 to 50 minutes at night.'"Night exercise should be avoided because energy imbalance can occur in people with active physical activity, and people with insomnia can also experience sleep disturbance due to the activation of the sympathetic nervous system, which can worsen insomnia." In particular, middle and high school students who are in the midst of growing up advised that adequate sleep is more important than excessive exercise at night when growth hormone secretion is active.
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bellho@sportschosun.com
