Your walking routine is protected.

Address vision, hearing, physical and logistical issues before heading out the door.

Image: Thinkstock

Now that spring is here, you is likely to be getting back to walking outside. But don’t take your walking routine calmly. Although walking is a straightforward and effective exercise, it could actually put you in danger for falls and other injuries. As a result, physical and environmental hazards can turn a walk outside right into a trip to the hospital, which may sabotage your good intentions to remain healthy. Consider the next risks and fixes before you begin walking.

Risk: Maneuver and stability issues

Reasons: back, hip, knee, ankle, or foot pain; muscle weakness; Imbalances from neurological conditions resembling Parkinson’s disease; Dizziness from internal ear conditions; vision problems; or a mixture thereof.

Danger: All of the above problems could cause falls, especially on uneven floors or ground. Falls may end up in fractures and everlasting disability.

Risk: Hearing impairment.

Reasons: Age-related hearing loss, tumors, abnormal bone growth, earwax build-up, or damage to nerve cells from exposure to loud noises.

Danger: Hearing loss from any cause will prevent you from detecting necessary sounds on city and neighborhood streets, resembling oncoming traffic, bicycles, warning sirens, alarms, or intruders. This increases your risk of injury.

Danger: Distraction from electronics

Reasons: Looking down at a health tracker, texting, wearing headphones.

Danger: Distractions can prevent you from seeing or hearing potential dangers. “No matter where you are, being aware of your surroundings is essential to staying safe. If you’re less aware of auditory cues, you’ll rely more on visual cues, and vice versa,” says Dr. Rauch.

Correct: When listening to music, just use one earbud or put your headphones on to depart one ear open, so you may still hear the noise in your walking environment. If you need to look down, like at a smartphone, stop walking for a moment, then start again whenever you’re done. If you spend greater than a minute looking down, take a moment to note your surroundings.

Risk: Weakness

Reason: Walking alone or with no option to call for help.

Danger: If you fall or have a heart attack while walking alone, the final result might be even worse for those who are unable to call for help. Also, living alone could make you a goal for attackers who prey on older adults.

Correct: Walk a well-recognized route with a friend, or not less than walk where there are other people around. Carry a cellular phone or alert button to contact emergency responders. “You never want to find yourself sick and unable to make it home, or worse, have no way to contact emergency services,” says Huber-Andersen.

Move of the Month: Flour Pretzels After your walk, do that to stretch the hips, buttocks, and outer thighs. Lie in your back together with your right knee bent and feet flat on the ground. Rest your left ankle on top of your right knee. Your left knee should point toward the wall. Grasp the back of your right thigh with each hands. Keep your shoulders down and back, resting them against the ground. Slowly lift your right foot off the ground until you are feeling a stretch in your left hip and buttocks. hold on Return to starting position. Repeat together with your left knee bent, and your right ankle covering your left knee.