People young and old enjoy hiking—and what’s not to love? There are lots of bonuses to being outside: smells and sounds of nature, nice views and fresh air. Oh, and we can’t forget that hiking is also good for you! It’s terrific cardio exercise that can:
- Improve your blood sugar and blood pressure levels.
- Strengthen your quadriceps, glutes, hamstrings and lower leg and hip muscles.
- Enhance your balance.
- Lift up your mood.
- Decrease your heart disease risk.
- Build up bone density.
- Develop a stronger core.
- Assist with weight management.
If you’re a beginner, don’t rush out to hike the longest trail. Begin with a nice short hike on nearby trails that’s on even ground.
Bump Up the Hike
Now that those even trails seem like child’s play to you, a good way to get more from your hikes are to use these exercise-enhancing ideas:
- Go for the hills! You may not realize it, but your heart rate will rise on even the slightest hill. The best part is you’ll burn 30%-40% more calories when you walk up just a 5%-10% grade.
- Add some weight. If you really want a good workout, pack some excess weight in your day pack—water bottles are always a good choice. You’ll be developing stronger muscles in your lower back; likewise, you can increase your caloric burn by 10%-15% if you carry a 10-15 pound day pack.
- Grab a couple of poles. Dig those poles into the trail and push forward. Doing so will give your muscles in your upper body a tougher, stronger cardio workout.
- Stay in a routine. There are going to be days when you just won’t be able to hike a trail. On those days, what you can do is carry a weighted backpack and go for a power walk on a paved hilly road. This will ensure that you’re maintaining a good fitness level and keeping those hiking skills sharp.
- Step it up. Really work those muscles by walking over uneven ground! It’ll help improve your stability and balance.
Two Tips for Safe Hiking
Always gather information before you head out. Listen to the weather; pack and dress appropriately; you might want to revise your plan if storms are likely to be in the area. Become familiar with the trail map and only hike the trails and paths that are marked.
Go with a friend. It’s always a good idea not to hike by yourself—particularly if you’re on isolated or unknown trails. Going hiking with your pal not only provides company, but he/she can help you if you get injured or be your human compass.
So what do you say—are you ready? Okay then, let’s go hiking!
Teri
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