Here are some tips to help maximize the health benefits of hiking while minimizing the risks.
- Use trekking poles. Trekking poles minimize the risk of falls and twisted ankles while helping to reduce impact on your leg joints. They also extend the workout to your upper body.
- Hydrate adequately. Besides helping you avoid dehydration, drinking plenty of water helps your muscles rid themselves of waste and maximize the benefit of your workout.Also, carrying plenty of water increases the resistance in the beginning of the hike and gradually reduces that load as you drink the water. You might also consider a sports drink to replace electrolytes lost in sweat.
- Maximize your backpack with snacks and safety and first aid supplies. Carrying the extra weight will enhance your workout as long as your backpack fits you and is adjusted properly. Check your backpack fit with a qualified outfitter to avoid back problems associated with a poorly fitting backpack.A basic safety kit that includes a space blanket, waterproof matches, an LED flashlight, a knife and a short length of rope can help you avoid health problems relating to exposure to cold should you be forced to inadvertently spend the night outdoors.A first aid kit that includes a cold pack, bandages, Benadryl, and ace bandage and a pain reliever can help you if you should be injured, thereby minimizing damage.
- Maximize your snacks. For snacks on the trail, choose high protein supplement bars or trail mix that is light on sugar and heavy on nuts and dried fruit. The more proteins and omega 3 fatty acids you consume and the more starches and sugars you avoid, the more you train your body to burn fat and build muscle.
- Place each footstep mindfully. As you’re stepping on and over those rocks and roots, think about where you are putting your feet. When climbing a rocky trail up a mountain, you can choose to reach higher with your leading foot and take bigger vertical steps to maximize the workout for your buttocks and thighs.By closely observing where you place your feet you can minimize your risk of losing your footing on slippery rocks or mud. As nature forces you to change the angle of your foot and the weight distribution over the area of your sole, you maximize your workout by utilizing all your leg muscles.
Use these simple methods to maximize the benefits of your good time out hiking in nature while minimizing the associated risks.
And have fun!
Some of the happiest days in my life have been spent hiking in the mountains of Southern California. I even wrote a hub about hiking in the San Bernardino Mountains awhile back.
If one can combine fun with exercise, the exercise is so much more productive in strengthening a person’s well being.
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