Safety practices for exercising in the dark

Safety tips for exercising in the darkWhether you’re taking the dog out for a walk or just getting out for a run yourself it can be hard this time of year to get outside when it’s light out. If you don’t have time during daylight hours to get out, stretch your limbs and fill your lungs, make sure you follow these safety practices when exercising in the dark:

  • Plan your route and tell someone where you are going and when you should be back. Avoid poorly lit and overgrown streets and trails.
  • When planning your route make sure to note where there are open businesses that you can stop at in case of emergency.
  • Don’t be predictable. Make sure you change up your route!
  • Bust out the neon! Wear bright and reflective clothing so drivers can see you.
  • Leave the tunes at home. Be aware of your surroundings don’t wear earbuds or headphones.
  • Bring a cell phone and identification. Or at a minimum, have ID and emergency medical information on a tag or on a card.
  • Rely on inner sparkle–don’t wear jewelry or carry money.
  • Use a headlamp, flashlight or clip-on bike light so drivers can see you.
  • Take pepper spray and a whistle in case you do encounter someone or something threatening.
  • Don’t run alone. Taking the dogs out for a run means we’re all getting exercise. If you don’t have a canine friend to accompany you, see if a friend is up for being an exercise buddy.

If you must, make friends with a treadmill for a couple of months. I know, it’s not the same as getting outside, but if it keeps your exercise routine on track, it’s helping your physical and mental health. I struggle with this, as it can seem boring sometimes, but if I don’t have a run buddy on a particular day, a gym treadmill is the next best thing. Skipping a workout never feels good.

In health,

Amy

Amy Ramsey is manager of TMC Employee Wellness Engagement, a mom, a Boston marathon runner, hiker and all around fitness guru.

 

Take a hike Tucson – 5 of our favorite trails

Hiking in Tucson with TMC's employee FEAT groupAmy Ramsey, TMC’s employee wellness and engagement manager shares some favorite Tucson hikes.

Tucson is known for its outdoor activities, and hiking is one of the top things to do in and around our breathtaking city. Below is a list of our Top 5 places to hike in Tucson.

Sanctuary Cove: If you’re in search of some solitude, it’s worth finding! Our employee group used this location on Tucson’s west side to host outdoor yoga and labyrinth walking after our hike.

Santa Catalina Mountains: Visiting the sky island to the north is a must on your list of to-dos in Tucson. TMC has hosted a number of hikes beginning at Marshal Gulch, a beautifully wooded picnic area near Summerhaven and Mount Lemmon.

Pima Canyon: Gorgeous city and canyon views on this trail, with an easy-to-reach trailhead.

Sabino Canyon: Take the tram road up and choose which way you’ll go back. For a real challenge, try Blackette’s Ridge-one of the best views from the top!

Romero Pools: Located in Oro Valley’s Catalina State Park, it’s just one of the awesome trails available, and a favorite for TMC’s hiking group.

*Bonus! Tumamoc Hill: We just couldn’t leave this one off the list. A challenging yet doable paved hike on the west side of town, Tumamoc is one of our employees’ favorites. It offers great views of downtown at the top. While you’re there, make your way over to “A” Mountain, which is just next door!

Please visit hiking in Tucson for more detailed info on all the hiking adventures that your new city has to offer.

Improving 1 percent every day: TMC employees find their momentum

Michele S Human Resources.jpgTucson Medical Center made a commitment to its employees’ health four years ago: With the opening of new surgical suites in the tower, the previous operating room space was converted into an employee gym.

TMC employees embrace healthy lifestyles in many ways, but nearly 900 employees and their family members are part of the gym, which is open 24/7 and offers weight training, group fitness and personal training.

To mark the fourth birthday of the Optimal Results Fitness and Wellness Center, TMC asked nine employees to help us celebrate the personal health achievement of employees. Their photos will be shared over the coming weeks on social media and will be displayed in the gym.

“Perfection isn’t the goal,” said Amy Ramsey, manager of employee wellness. “It’s about being realistic and being consistent. The key is taking small steps to get incrementally better every day.”

Employees were asked to be part of the campaign based on their visibility in Jeffrey H Food Services.jpgwellness activities, their ability to inspire others and their ability to serve as role models across TMC, Ramsey said.

Michele Stewart, who works in Human Resources, said exercise gives her balance. “Also, diabetes runs in my family, so I’m literally fighting for my life, every day. As long as I’m here, I want my quality of life to be the best possible.”

Jeffrey Hirschfield, from Food and Nutrition Services, remembers far too well the impacts of poor nutritional choices and a lack of exercise. “I felt sickly all the time, I had zero energy to do anything and I hated the way I looked.”

“I train now to look good, feel good and make sure I can continue to do fun and active things even when I reach old age.”

 


Tucson Medical Center | 5301 E. Grant Road | Tucson, Arizona 85712 | (520) 327-5461