Go Take a Hike

Researcher: Johaubannah

By: Barbara Call Bourassa

Links to the site: http://www.poise.com/Learn/LifeAndHealth/WomensWellness/Fitness.aspx

Summer has officially arrived and, chances are, your neighborhood has come alive. Children are riding their bicycles, families are passing by with strollers, and couples are out on evening jogs. It’s the perfect “outside weather,” and if the thought of going to the gym makes you cringe, you’re not alone. But just because you don’t want to be cooped up inside, this is no reason to surrender your fitness goals. Why not take up hiking? Of all the season’s outdoor activities, hiking is one of the easiest for beginners to try, since all that’s really needed to get started is a good pair of boots. What’s more, hiking is ideal for the entire family, as long as you choose the appropriate trails.

“Hiking is a great replacement for a gym workout for several reasons,” says Seth Levy, a self-proclaimed gear expert and manager of the Western Public Lands Initiative for the American Hiking Society (AHS) in Silver Spring, Maryland. “For starters, it’s free, and for most Americans, it’s very accessible. It’s easier to stay engaged when the scenery is constantly changing,” he says. “And interacting with the natural environment has real benefits─it increases people’s balance, enhances feelings of well being, and boosts their ability to focus.”

In addition, when you’re walking on a trail (versus a treadmill or paved road, for instance), the surface varies, so your feet have to adapt to a constantly changing environment. “You get collateral physical benefits, and you may get stronger and avoid repetitive injuries,” he notes.

Getting Off the Ground
If you want to try hiking, where should you start? Which type of boots should you buy, and what about trekking poles? Levy suggests planning the hike before you buy any equipment and familiarizing yourself with general safety tips. These include planning ahead, being prepared, watching the weather, and packing food, water, and first-aid supplies. Levy also recommends following the “leave no trace” principle, which means staying on the trail, disposing of waste properly, looking but not taking, respecting wildlife, and being considerate of other visitors. (The AHS offers a variety of fact sheets for beginning hikers at www.americanhiking.org/news/fact.html).

Once you’re ready for your excursion, you’ll need proper boots, socks, and clothing. For short hikes, on simple to moderate terrains, Levy recommends buying the lowest, lightest shoe that offers support. “There’s a temptation to buy a big, heavy boot, but this type of footwear costs a lot, takes a lot of time to break in, and may cause blisters,” he notes. “Plus, every one pound you add to your boot is equivalent to an extra six pounds in your backpack. Expect to spend anywhere from $50 to $200 a pair.”

In addition, he recommends visiting the store around dinnertime in the middle of the week, when it will be deserted (meaning you’ll get plenty of attention from the salespeople), and your feet will be the right size. “Your feet are smallest in the morning, so the boots you buy at 10 a.m. may be too tight for your 4 p.m. hike.” Be sure to bring your own synthetic or wool socks with you (or buy a pair in the store), lace up the boots, and walk around in them. You should have plenty of room in the toes, but the heel should be snug. Cotton socks are a big no-no, as they retain moisture and encourage the growth of fungus. “Plus, the fibers in cotton socks bunch and wrinkle, which can cause hot spots (and blisters),” he says.

Levy also suggests wearing synthetic shorts and shirts while hiking, as these types of fabrics transport moisture, dry faster, and keep you warm if you’re wet. “Jeans are a poor choice,” he says. “They chafe, stick to your legs if they’re wet, and stay wet, which may make you cold.”

The Proper Poles
And what about trekking poles? Because they make you use the large muscles in the upper body, trekking poles can transform a hike into a complete cardiovascular workout. “You may even see muscles develop in new areas, like your triceps, biceps, and laterals,” Levy says. What’s more, they make it easier to walk up and down hills, ease the impact of hiking on your joints, and make you less likely to fall.

If you want to buy poles, expect to spend anywhere from $80 to $200. Avoid a smooth grip, and be sure to size the poles the right way: “When you’re standing, holding the poles, your elbow should be bent at a 90 degree angle,” he says.

For more information on the benefits of hiking, visit www.americanhiking.org