If you’re feeling stressed, overwhelmed or caged in at home or work, maybe it’s time to take “the nature pill.” This isn’t an actual pill but a doctor’s recommendation for outdoor recreation to improve your mental and physical health.

Spending time outdoors has numerous benefits for your well-being, including:

• Increased life expectancy;
• Improved cardiovascular function;
• Reduced anxiety and depression;
• Better sleep.

You can get it all in one fell swoop by simply taking a trip outdoors. However, take the necessary precautions to keep yourself safe and healthy.

Managing risks in the outdoors

The health benefits of spending time in green spaces cannot be denied. Of course, there are risks associated with outdoor recreation; it’s essential to be aware of them.

Here are some basic risk management tips:

• Plan and prepare;
• Bring appropriate gear and clothing;
• Let friends or family know where you’ll be.

These three tips are a great starting point, but there’s much more to consider depending on the outdoor excursion you plan.

Tips for safe and healthy adventure

No matter what kind of outdoor activity you’re participating in, there are always steps you can take to protect your health. This is especially important if you have any health conditions or disabilities that could affect safety. Check with your doctor and ensure you have insurance coverage before starting your adventure.

Know your abilities

Outdoor recreation is a great way to challenge yourself physically and mentally. Pushing yourself to hike a longer trail or climb a higher peak can be incredibly rewarding. However, understanding your physical abilities and limitations is essential to safe outdoor recreation.

Overestimating your abilities can lead to severe accidents or injuries, putting you and others at risk. But underestimating your abilities and not challenging yourself can be a missed opportunity for personal growth and achievement.

• Be honest with yourself about your abilities and fitness level.
• Start with shorter, easier trails or activities and gradually increase the difficulty.
• Don’t be afraid to turn around or take breaks if you’re feeling tired or unwell.
• Always have a plan B in case conditions change or challenges arise.

For those with mobility conditions, consider booking a tour with an experienced guide, having a friend help carry any necessary gear or equipment, or taking advantage of outdoor recreation services designed for those with disabilities.

Research destinations before you go

Research your destination beforehand. Learning what to expect and finding recreation options within your abilities will help you stay safe, have fun and make the most of your time outdoors.

• Check out official websites and guidebooks for information on recreational opportunities in the area.
• Look for reviews from other outdoor enthusiasts.
• Consider the difficulty of trails, terrain and other factors that could impact your ability to participate.
• Identify access points and parking areas; plan your route ahead of time.

When researching outdoor recreation opportunities, consider accessibility. If you have a disability or mobility challenge, look for ADA-accessible destinations and trails. 

• Check out local parks and recreation websites and guides for information on accessible facilities and attractions.
• Look for trip reports from other people with similar needs to gain insight into their experiences.
• Call ahead, ask questions and make sure the destination is suitable for your needs.

Plan for the weather

Planning for the weather is essential for a safe and enjoyable outdoor recreation experience. Different weather conditions can occur depending on where you live or where you plan to visit.

Here are some weather safety tips:

1. Lightning: Check the local forecast and avoid areas prone to lightning strikes. If you’re caught outside during a thunderstorm, seek shelter in a sturdy building or a vehicle with a hard top.
2. Flash flooding: Avoid hiking or camping in areas with steep, narrow canyons or dry creek beds.
3. Heat: Plan your activities early in the morning or late in the evening when temperatures are cooler. Wear light-colored, moisture-wicking clothing, and bring plenty of water.
4. Air quality: Check air quality forecasts before heading out and avoid outdoor activities during periods of poor air quality. This is especially important for people with respiratory conditions.
5. Extreme temperatures: Whether it’s extremely hot or cold, dress appropriately and bring plenty of water or warm clothing as needed. If you’re hiking, take breaks and shelter from the sun or cold.
6. Ice and snow: Check for trail reports and ensure you have ice or snow equipment. If you plan to drive in snowy conditions, ensure your vehicle has snow tires, chains or other appropriate equipment.

For those with disabilities or health conditions, pay special attention to the weather and plan accordingly. Ensure you have any necessary medications and equipment, such as asthma inhalers or insulin, and consider using adaptive equipment like wheelchairs or walkers if needed.

Wear sun protection

Sunshine can be dangerous if you’re unprepared. Some preventive measures to take:

• Choose long-sleeved shirts, pants and wide-brimmed hats to shield your skin from direct rays.
• Use broad-spectrum sunscreen with an SPF of at least 30 that blocks UVA and UVB rays. Reapply every two hours and after swimming or sweating.
• Stay in the shade during the hottest times, typically between 10 a.m. and 4 p.m.
• Wear sunglasses with UVA and UVB protection to protect your eyes from sun damage.

For those with conditions that put them at higher risk of skin cancer, talk to your doctor about any special sunscreen products or precautions you should take.

UV damage is not always visible to the naked eye. Recognize and avoid hidden sun damage by having a yearly check-up with a dermatologist. They can check for warning signs that may not yet be visible and provide early treatment before skin cancer develops.

Keep your prescriptions updated and consider using prescription sunglasses to help protect your vision. Talk to your eye doctor about the best options.

Use bug protection

Besides being itchy and annoying, bug bites can lead to more serious diseases such as Lyme disease. Without proper protection, you risk being bitten and becoming infected.

The most common types of bug bites are:

• Tick;
• Fly bites;
• Mosquito;
• Bee or wasp stings.

To prevent any of these bug bites:

• Wear long-sleeved shirts, pants and socks when spending time outside.
• Cover exposed skin areas with an insect repellent containing DEET or other EPA-approved ingredients.
• Check yourself for ticks after being in tall grassy areas or wooded areas.
• Seek medical attention if you develop complications from a bite or sting.

For those with a higher risk of infection, talk to your doctor about any special bug-repellent products or medications to have on hand.

Respect the wildlife

Wild animals may look cute and harmless from a distance, but they can be unpredictable and potentially dangerous if provoked. When outdoors, do not disturb wildlife or approach them closely. If you come across wild animals, it’s best to leave them alone and give them space — for your safety and theirs.

For those with sensory sensitivities, be especially mindful of the presence of animals and give them extra space. Be aware that loud noises or sudden movements can startle animals, so move slowly and quietly. When teaching your children about animal safety, emphasize respect for wildlife and explain why it’s important not to touch or disturb them.

Go with someone more experienced

A little guidance can go a long way, especially if you or someone in your group is new to outdoor activities. Consider pairing up with an experienced friend or hiring a professional guide who can help make sure everyone stays safe and has an enjoyable experience. They can provide tips and show you the ropes on navigating different terrains, safely setting up a campsite and properly handling wildlife.

For those with conditions that put them at higher risk of injury or distress, having someone experienced can be critical in helping you prevent accidents or panic attacks.

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