Hiking for the Health of It Health Article

Ask five different people why they hike, and you'll get five different answers. Some like the physical challenge. Other people may enjoy the whisper of a running stream, or a mountaintop view that seems to go on forever. For people in hiking clubs, it's a way to get exercise and be social. Whatever the reason, most hikers agree, once you take up walking in the woods, you'll never turn back.

You've already started

If you can walk, you can hike, says the American Hiking Society (AHS). And like walking, hiking is an aerobic exercise. So along with taking in the sights, you'll improve your health. Getting regular aerobic exercise can help you prevent heart disease, ease stress and depression, decrease high blood pressure and cholesterol levels, and lose weight.

Most people don't live close enough to the woods to hike every day, so you'll probably need to do something else for regular exercise. You'll enjoy your hikes more if you stay in good overall shape. It will also help you avoid injury.

The best way to stay fit for hiking is by walking or jogging, although any aerobic exercise will help. Doing at least 30 minutes of aerobic exercise most, if not all, days of the week, will get you in great shape for most hikes.

How long, how far

Most people think of hiking as a strenuous activity. It can be, but depending on where and how far you go, going on a hike can be as easy as walking in the park. The AHS recommends matching the hike to your fitness level by planning for both distance and terrain. For a beginning hike, you should plan to go only a mile or two. If you plan to hike in a hilly area, start with hikes that have an elevation gain of less than 1,000 feet. Most guidebooks give an estimated time that it will take to complete a hike, based on how long it takes the average hiker.

The best way to learn about the outdoors is to hike with someone who already has the skills to avoid situations you're not ready for, the AHS says. There are many hiking organizations that arrange group hikes led by experienced outdoors people. Be sure the hike you choose matches your interests and fitness level, because you'll have to stick to the group's itinerary and pace.

Gearing up

Good equipment will make hiking an activity you'll want to continue. But you don't need to max out your credit card before hitting the trail. Here are the basics you need for most hikes:

• Water, water and more water. As with any strenuous activity, be sure to drink plenty and drink often. To avoid dehydration, drink at least a quart of water every two hours— more if the weather is hot and humid.

• Food for fuel. You need energy to hike, so you need to eat regularly. On shorter hikes, carry a couple of granola bars or some trail mix with nuts and raisins. For longer hikes, be sure to bring a sandwich and a piece of fruit for lunch, along with extra granola bars or trail mix.

• From the soles up. You can wear athletic or walking shoes on short, flat hikes. But if you hike often, you should invest in sturdy boots. Look for boots that fit comfortably and have a lug sole, good ankle support, and water-resistant uppers.

• Socks are important, too. Wear one pair of heavy wool or synthetic socks over a pair of thin nylon socks. The heavy socks provide padding and warmth, and the light socks keep your feet dry and blister-free. For proper fit, be sure to wear your hiking socks when you try on boots.

• Layer upon layer. You will need several clothing layers that you can mix and match as the weather changes. Rule number one when it comes to hiking clothes: no cotton. If you get wet, cotton will stay wet and pull heat out of your body. Look for clothing made from polypropylene, which wicks perspiration away from your skin to help keep you warm and dry. For warm layers, fleece and wool are the best choices. For a summer hike, you'll want lightweight pants, a shirt, a hat with a brim, sunscreen, insect repellent, and sunglasses. Bring along a wind- and waterproof jacket. (If your jacket isn't waterproof, a poncho is an inexpensive option.) If you are expecting cooler weather, bring warm gloves, a wool or fleece sweater, and a hat.

• Always plan for unexpected weather and bring more clothing than you think you will need. Hypothermia can occur when your body temperature dips dangerously low. If you're unprotected in a storm, hypothermia can happen quickly—even on a summer day.

• The pack on your back. You will need a daypack to carry your gear. For comfort, choose a pack with padded shoulder straps and a waist belt.

Have a safe trip

When it comes to safety, common sense is the key, the AHS says. If you run into trouble in the woods, you can't rely on outside help to arrive quickly, if at all. Being prepared can help you avoid problems and feel confident that you can handle most any situation that comes up. Be sure to follow these safety tips:

• Leave word where you're going and when you'll return. Always stick to your planned hike. Many trails have a register at the beginning of the trail where you can sign in and out.

• Know what time the sun sets. It gets dark faster in the woods, so plan to finish your hike well before sunset.

• Learn about possible hazards in the area, such as snowfields, flash floods, or lightning.

• Stay on the trail. This keeps you from getting lost and will help preserve fragile plant life.

• Learn about any dangerous wildlife living in the area. For example, you need to know how to avoid bears if you are in bear country.

• Bring with you everything you may need, and carry out all trash.

• Hike with someone. Beginning hikers should not hike alone.

Hiking can help you stay fit, relieve the tensions of day-to-day life, and offer exciting challenges. All you need are a few essentials, a dose of common sense, and a trail map and compass. Walk this way, the adventure awaits.

Look for a trail near you

Wherever you live, there are clubs that can help you get started. Give these a try.

• The American Hiking Society can help you find hikers near you. Check out its Web site at http://www.americanhiking.org.

• The Appalachian Mountain Club is America's oldest conservation and recreation group. Look at its Web site at http://www.outdoors.org.

• Look in the government pages of your local telephone book under National Park Service, National Forest Service, or Park and Recreation or Natural Resources department. You can also get hiking information at local camping stores and outfitters.

A hiker's 10 essentials

If you are planning anything more than a short hike, you should bring these 10 items in your pack:

1. Water

2. Extra food

3. Trail map

4. Compass or GPS

5. Extra clothing

6. Flashlight or headlamp and extra batteries, or a diode flashlight that does not require batteries and is charged by winding, squeezing, or shaking

7. Waterproof matches

8. Pocket knife

9. First aid kit

10. A whistle or a signal mirror, cell phone (if service will be available), or walkie-talkie

Tips for parents of little hikers

When you hike with children, be sure to keep this in mind: It's the outdoor experience—not the distance—that matters. Little kids in particular like the close-up views: neat little pebbles, leaves, sticks, streams, newts, mushrooms, you name it.

If you're hiking with an infant or a toddler on your back, be aware of your clearance. You don't want to bump the child into overhanging branches or other obstacles. Tie on your child's hat, so it doesn't fall off and get lost. It's also handy to carry a small mirror to check on your youngster from time to time. When hiking with older children, let them bring a friend along on the hike. The children can motivate and entertain each other.

Chose warm, dry days for your children's first hikes, and select short and interesting trails. Bring extra food and drinks to keep little hikers fully fueled. Carry rain gear and extra dry clothes, and have plastic bags handy for diapers, trash, and wet items. (Older children can carry their own daypack.) And remember, always stick together.