Ever since the Covid-19 lockdowns came into effect, I no longer enjoy working out indoors in an air-conditioned setting.
I’m blessed to live in my parents’ home, which has a huge garden with all kinds of therapeutic plants, flowers and trees; in addition, there is also a neighbourhood park and a number of running/walking tracks within walking distance from our house.
The air, slightly polluted as it may be, still feels pleasant and soothing, especially when there is a breeze on hot, humid days like what we’re currently experiencing.
Regular readers of this column might know that I’m not a morning person so my workouts are all tailored according to the time I’m most energetic and productive i.e. in the evening or at night.
What has changed are the essential, functional items I carry with me.
As I sail into my sunset years, my little arm pouch now contains more things so I’m prepared for any eventuality.
Besides dressing appropriately in bright-coloured clothing and footwear (please lace up your shoes), here are some handy items you can easily stash in your pouch and cart along for an outdoor workout.
> Water bottle:
Hydration during exercise is critical.
Drinking room-temperature water is best as it is absorbed more quickly and effectively by the body.
However, on really hot days and longer workouts, I freeze water in a bottle (sometimes I add oral rehydration salts) and bring it along.
In our climate, by the time I’m ready for a sip, the melted water has cooled and is not cold. 
> Hydration candies: If you suffer from dry mouth while exercising, these specially formulated candies can help activate your salivary glands and add some moisture to your mouth.
Besides giving you a boost (from the sugar), they replenish essential minerals like sodium, potassium and magnesium lost during exercise.
Stick to small portions and pop one only when necessary to avoid a sugar crash.
When paired with water, they encourage better fluid absorption.
> Identification card (MyKad) and cash:
Always keep a photocopy of your MyKad and/or driving licence, as there have been numerous cases of joggers and walkers collapsing without any identification on them, making it difficult for passersby to call their loved ones.
To prevent the copy from getting wet, I keep it in a plastic card holder, along with folded cash for emergencies.
Be sure to write down a few emergency contact numbers on a paper and insert it in the same holder.
> Tissue/toilet paper, oils and wipes:
You’ll never know when nature calls so bring these along.
Minyak angin is a must for minor ailments like insect bites and muscle aches.
I also carry a 5ml bottle of peppermint oil, which acts as an energy booster and enables easier breathing.
Last weekend, my walking buddy had sudden tummy cramps and the oils came in handy to alleviate his pain while we hunted for the nearest toilet.
Also, add a few individually wrapped alcohol wipes to sanitise your hands when soap is unavailable.
> Mobile phone:
I personally don’t carry this as it can be a distraction and takes up additional weight and pouch space.
The places I go to and the routes I walk are pretty well-populated so help is quickly accessible.
I live in hope that good samaritans are always out there!
If you’re using your mobile to monitor your workout results, feel free to carry it along.
I prefer to use a fitness tracker (watch) as I want to focus completely on my workout.
The choice is yours as some people feel safer and want to remain contactable while they are running or walking.
> Snacks:
Should you run out of energy halfway through your workout, a granola bar or some nuts come in handy.
Once I was caught in a heavy downpour for over two hours, and since there was no way I could run home, I took refuge in a shaded area.
As the minutes turned to hours, my stomach started to protest and out came the snacks.
All of the above may sound like many items, but you can easily fit them in a waist pouch.
Depending on the time of day and length of your workout, do consider putting on sunscreen and a hat.
Preparation is the best way to guarantee peace of mind.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
