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Exploring
Trails in South Dakota State Parks
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courtesy and safety |
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To make the
trails as enjoyable and safe as possible for you and others, please
observe the following guidelines:
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Please stay
on the trails. The trails are designed to prevent soil erosion and
damage to surrounding vegetation.
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Bicycles
must yield to pedestrians and everyone must yield to horses.
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Leave no
trace of your visit. Carry out your garbage and any you find.
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Tell other
where you are going and carry a first aid kit and water.
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Keep your
equipment in good condition and carry simple repair items and tools.
Lock valuables in the trunk of your vehicle.
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Use good
footwear, a hat and carry additional clothing for inclement weather.
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For your
pet's protection as well as the safety of other trail users and
wildlife, please keep your pet on a leash while on a trail.
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Cyclists are
encouraged to wear helmets. Always follow right-of-way procedures and
abide by all regulations.
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Start fires
only in existing fire grates.
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If caught in
a thunderstorm, find a low place to sit or crouch.
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Respect
private property adjacent to the park.
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Watch for
hazards. Avoid poison ivy (leaves of three, let it be), rattlesnakes,
areas with steep drop-offs, unstable rocks and "friendly" wild animals
as they may have rabies. Click here
to learn what to do f you encounter a mountain.
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Many trails
have poor or no cell phone coverage.
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Keep
children near adults.
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Health tips for
the trail |
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Information provided by the Office of
Health Promotion, SD Department of Health
The South Dakota Department of Health recommends 30 to
60 minutes of physical activity each day to enhance overall health.
Physical activity at a moderate level performed on most days of the week
can substantially reduce the risk of heart disease, developing colon
cancer, diabetes, and high blood pressure.
Regular Physical Activity
Improves strength and endurance.
Helps build and maintain healthy bones, muscles, and joints.
Helps control weight, develop lean muscle, and reduce body fat.
Reduces anxiety and stress and increases self-esteem.
May improve blood pressure and cholesterol levels.
In addition, young people say they like physical activity because it
is fun; they do it with friends; and it helps them learn skills, stay in
shape and look and feel better.
Tips to Avoid Injury
Listen to your body and rest when needed.
Use appropriate equipment and clothing for your activity.
Prior to your activity check all equipment for safety.
Take 5 minutes at the beginning and end of an activity to stretch
and properly warm up and cool down your muscles.
Start at an easy pace and work up to higher levels of activity.
Drink plenty of water before your activity and while you are being
active.
Drink Plenty of Water
Drink plenty of water before, during and after being active,
especially when it's hot or humid. If you're going to be active in the
heat for an hour, drink water at least 15 minutes before you go out and
every 15 minutes during your activity. Don't wait until you feel thirsty
to drink.
Proper Footwear
A major cause of foot pain is shoes that are too small or do not fit
properly. Make sure there is at least a half-inch between your longest
toe and the end of the shoe. Wearing shoes that have lost their ability
to support and cushion your feet is another problem. If the tread is
worn down or the inside lining of the shoe is torn the shoe has lost its
shock-absorbing ability and should be replaced.
Ensure Proper Nutrition
Eat three meals a day, and two nutritious snacks. Limit high sugar
and high fat foods such as candy and cookies. Try to include at least
five servings of fruits and vegetables per day, 2-3 servings of lean
meats and at least three servings low-fat dairy products to meet calcium
needs. Try to eat plenty of whole grains, and foods that are high in
fiber. Practice food safety by washing fruits and vegetables and not
eating undercooked meats and poultry.
Food Safety
Wash your hands! Bacteria thrive in warm, moist environments. Keep
foods cool and limit the time they are between 41-141 degrees F.
Wear Protective Gear and Helmet
- Before you buy a helmet make sure to measure the person’s head so
the correct size of helmet is purchased.
- The helmet should sit evenly between the ears and rest low on your
forehead.
- There should be a finger width above your eyebrow.
- Put foam pads inside the helmet so it feels comfortable but snug.
- A properly fitted helmet is as important as wearing one.
- The best investment against injury with a scooter, rollerblades
and skateboard is using appropriate protective gear, which cost a
minimal amount. Appropriate safety gear includes - knee and elbow
pads, athletic or close-toed shoes, and a helmet that meets Consumer
Product Safety Commission standards.
Stretching
Tips
- Always stretch within your limits.
- Relax while you stretch.
- Stretch with a steady pressure and hold the stretch for 20-30
seconds.
- Never bounce while stretching.
- Stretching should not be painful, if you feel pain you are over
stretching.
- Breathe while you stretch.
- When you have finished your physical activity, stretch again while
your muscles are warm and it will decrease muscle soreness.
First Aid Kit, What to Pack?
Bandaids of various sizes
Sterile gauze pads and roller bandages
Cleansing agent or soap
Non-latex gloves
Tweezers
Scissors
Sunscreen
Bug repellent
Prescription medications for your specific health concerns
Injury Management
for Sprains and Strains
Remember RICE
Rest: Stop what you are doing and let the injured area rest.
Ice: Put ice on your injury right away. Do this several times a
day for 15-20 minutes at a time. Swelling should disappear in a couple
of days.
Compression: Use a tight sock or wrap to help reduce swelling to
the injured area. Be careful not to wrap the area too tight.
Elevation: Raise the injured area higher than your heart. This
will help to keep the swelling to a minimum.
If you have any concerns about your injury you should contact your
physician.
Snacking for Energy
Bread, toast, bagels, bagel chips, whole-wheat
crackers. Spread on some peanut butter for protein.
Low-fat microwave popcorn
Cereal snack-mix or trail mix. Use spices such as
garlic or onion powder to liven up the mix, try adding dried fruit or
nuts.
Fresh fruits such as: berries, apples, bananas,
peaches, oranges, tangerines, or grapes.
Fresh vegetables such as: broccoli, carrots,
cucumbers, or radishes. Dip in low-fat ranch or cream cheese.
Pretzels, rice or popcorn cakes, unsweetened
cereal, or corn or flour tortillas with salsa.
Fruit and nut breads made with minimal sugar and
fat.
Low-fat commercial snacks such as vanilla wafers,
animal crackers, gingersnaps, graham crackers, or fig bars.
Sunburn - too much sun
Prevention
~ Stay out of the direct sun, especially between 10 a.m. and 2 p.m.
~ Use sunscreen that has an SPF of 15 or higher
~ Wear sunglasses with UV protection
Signs
~ Pain
~ Redness
~ Swelling of affected area
~ Blisters
Treatment
~ Take a cool bath or shower
~ Drink plenty of water
~ Stay in the shade
~ If the sunburn is severe and blisters contact your health care
provider
Heat Exhaustion/Dehydration
Prevention
~ Drink water every 15-20 minutes throughout the day. Stick with
water, avoid soft drinks, caffeine and drinks containing alcohol.
~ Wear a hat
~ Protect your skin from the sun
~ Minimize strenuous exercise during hot humid weather
Signs
~ Muscle cramps
~ Feeling tired
~ Change in mood
~ Dizziness
~ Nausea
Treatment
~ Move the person to a cool, shaded location
~ Cool them down with tepid water
~ Give cool fluids if conscious
~ If unconscious call 911 immediately
Hypothermia - when body temperature falls
below normal
Prevention
~ Dress in layers
~ Wear a hat
~ Cover exposed skin
Signs
~ Shivering
~ Loss of sensation
~ Dizziness
~ Memory loss
Treatment
~ Remove person from the cold
~ Remove any wet clothing
~ Slowly warm the person
~ Do not rub the affected area
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Copyright Ó 2006 State of
South Dakota |
