It's time to reclaim the outdoors. Like your mother told you "Go outside and play."

Playing outside is not just for kids. In a world where adults, and children, are increasingly glued to computers, television and video games, active play becomes even more important.

Here's some possibilities to jump-start your thinking about leaving the electronic world behind and discovering the great outdoors. You might even find yourself getting some exercise.

Absorb the wonders of nature. Take a walk on a nature trail and engage all of your senses—listen to the birds, smell the flowers, feel the sun on your face, see the breeze move the leaves.

Or take a run—all it takes is a pair of shoes, some common sense and determination.

Plant a flower or vegetable garden (or both) and eat healthy all summer.

Learn something new. Ever thought of trying archery or kayaking or sailing? Many area stores rent the necessary equipment so you can take a trial run at something new.

Volunteer. Help clean up a park or along a river. Play doesn’t exclude being helpful.

Go to the beach, but don’t be a beach potato. Walk along the beach and play in the water, go for a swim, toss a beach ball.

Biker tips

Does anything remind you more of being a kid than riding a bicycle? So get on your bike and ride with your kids or grandkids—around the block or down a bike trail.

Biking is great for all ages. You don’t need to break any endurance or speed records to have a good time and benefit from the exercise. “The good news for both young and older riders is the number of calories burned is determined by distance, not speed,” says Mike Shaffer, UI Sports Medicine physical therapist and athletic trainer.

People safety

Be sure motorists can see you. Wear bright, fluorescent or neon clothing during the day and reflective clothing at night.

Don’t ride without a helmet. Ever. It doesn’t make any difference if you’re an adult or a child, a novice or a seasoned rider. Bicycles are more than a toy. They are associated with more childhood injuries than any other consumer product other than the car.

Be sure the helmet fits your head snugly. It should sit on top of your head with the front two-finger widths above your eyebrows. Don’t wear it tipped back. The strap should be fastened tight with room for only one finger inside the strap.

Bike safety

Is your bike ready? Are the tires properly inflated? Do your brakes work? Does your bicycle fit? Is it the right height? Are the seat and handlebars adjusted properly?

If you’re riding at night, the law requires a light on the bike. Be sure your bike is equipped with reflective tires and reflectors on the front and rear wheels of the bike.

Owies

Each year more than 75 million American adults and children ride bikes. And more than half a million of them visit an emergency room with riding-related injuries. If you or your children are injured while riding your bikes, you have several options:

• UI QuickCare has an office at Old Capitol Town Center-Downtown Iowa City, with extended hours available at UI Family Care—Southeast Iowa City, and UI Family Care—North Liberty.
  
• UI Hospitals and Clinics Emergency Treatment Center is open 24/7. It is the only Eastern Iowa hospital certified as a Level 1 Trauma Center with pediatric commitment. The pediatric emergency care is ranked fifth in the country by Parents magazine.