Having healthy fun; hiking

Thisentryis part 2 of 5 in the series SERIES - Fun workouts

This post is part of a series

This week we’re going to be discussing ways to have fun while being active and healthy. Most people view their health as a chore, something to be done because they have to, not because they want to. Health is all about boring stuff that you just don’t want to spend time on, like working out or watching what you eat. This is a bad view of your health. Being active and healthy should be something you celebrate and enjoy. There are many ways in which a work out can be fun and interesting. In fact, we’re going to look at five different options for a fun workout this week. Here’s today’s option, hiking!

Hiking As An Exercise

Hiking can be physically intensive or it can be relatively mellow. It really depends on where you choose to hike. For example, here in the SF bay area I can choose to hike up a place called Mission Peak. This hike is very strenuous. It’s a 2400′ elevation change over 2.5 miles. It’s the equivalent of a very tough cardio workout, especially if I go walk relatively quickly. On the other hand, I can choose to walk along the bay on flat ground. This is not much more than a brisk walk and so my work out is not as intensive.

Hike intensity will also vary based on things like the weather, amount of weight you’re carrying and even the type of ground you’re walking on. It’s much easier to walk on flat ground with no weight on your back and in mild weather. Do the same hike when the sun is beating on your back, you’re carrying 2 gallons of water and the ground is badly broken up and you’ll find yourself spending more energy. Of course, the most important variable in how strenuous a hike will be, is you. You decide how fast you’re going to hike. This means you can slow down or speed up depending on your mood and health.

Overall, hiking can be a very good exercise for your legs and lower back. It’s relatively low impact compared to things like jogging but can have a negative effect on your feet if you walk really long distances. It’s a good cardio workout when you combine enough uphills into your hike and move fast enough to elevate your heart rate.

Hiking As A Social Activity

Just like dancing, hiking can be a social activity. This is why it’s better than simple workouts, because you can do this for fun, not just for physical exertion. Other than the occasional tough uphill slope, you’ll always be able to hold a conversation while hiking. You’ll also get to explore areas of your environment you’re never seen before. You’ll learn more about nature and wildlife and you’ll be able to do all that in the company of a friend. I used to hike alone just for the exercise but I’ve since found that hiking with a friend is much better. You don’t notice the miles going by and you get to share all those great things you see.

If you don’t have a friend who’s interested in hiking, go online. There are multiple hiking clubs in any location who are always looking to add new members. They’ll list weekly hikes which the club is doing and how difficult they are. If you’re new to hiking and feel out of shape, don’t worry. The hike organizer will usually be happy to pair you up with other people of the same physical level. Just ask ahead of time.

If you’re in an area without a lot of parks and open areas, don’t despair. Even in urban areas there are hike clubs. There are always people looking to take a walk, even if it’s just through a park or across a bridge.

What To Do

First, get some good hiking shoes. These are available at most stores for under $100. I would recommend breaking them in BEFORE going on your first hike. You really don’t want to spend your first hike with blisters on your feet. Second, make sure you have some kind of portable water container. This could be as simple as a water bottle or it could be one of those camelback pack you wear on your back. Either way, find a way to carry water and make sure you always have water with you when you hike. Finally, get some sunscreen. Sunburns are the major danger of hiking and you should take care to avoid them.

Now, find a place to hike. Look online at your local parks. Almost all parks have hiking trails. Park web sites will have trail maps as well as directions which you can print out for free. You can also frequent your local book or sporting good stores which should also have books on local hikes. Make sure you’re aware ahead of time of how tough your hike will be. Trail descriptions should include elevation changes, weather conditions and so on. All of these things will help you determine if you can do this hike or not. Google Earth has a good layer which describes hikes in detail along with pictures and trail maps.

Finally, find someone to go hiking with. I can’t emphasize this enough. You’ll have a lot more fun if you don’t go alone. Preferably, you’ll find someone at about the same physical shape as you. This way one of you is not straining while the other is holding back. Large groups are also fun but large group hikes can be too much for some people who just want to enjoy nature.

Finally, just keep going. Keep trying new trails. Look for new people to add to your list of potential hiking partners. Go to the same trails at different times of the year. It’s amazing how different the same hill can look during different seasons. Set up a weekly hike time before work or during the weekend and go every week. A one to two hour hike can be a great cardio workout that you can do every week without really thinking of it as exercise.

What You Need

Comfortable shoes, a water container and sun screen.

Things To Watch Out For

Snacks - Don’t get all those granola bars, bags of trail mix of power drinks. They’re just sugar. If you want a trail snack pack some fresh fruit or a few nuts. For longer hikes, add a healthy sandwich.

Dehydration - This is important especially if you’re hiking in the summer. Make sure to always have water with you and keep drinking it. A basic rule for me is a quart of water for every four or five miles I plan to hike. Add or subtract based on the weather and the amount of shade on the hike.

Wildlife - Most wildlife is more afraid of you than you are of it. However, this doesn’t mean you can just walk up to any animal and expect it to run away. Here in the bay area we have mountain lions, bobcats, rattlesnakes and coyotes in the hills. Yet with all that, the only animal I’ve ever had issues with are cows. Lesson learned? Don’t assume an animal is safe or unsafe just because they’re predator or prey. Respect all wildlife.

Sunburn - I talked about this above. Always carry and use sunscreen. Even if it’s cloudy.

Hiking Alone - If you’re new to hiking, don’t hike alone.

Short cuts - Stay on the trail. Never take a short cut. They’ll usually turn out to be more work and can get you lost. Plus trails are set up to minimize the impact on the wildlife. So stay on them.

Summary

Hiking can be the equivalent of a tough cardio workout or it can be more mellow. Either way, it’s a fun activity that can bring you closer to nature and can be enjoyed with one or many friends. It’s a relatively cheap activity that can be done almost anywhere. If you have a spare hour or two on the weekend, put on your shoes, get some water and slather on some sunscreen and go take a walk!

Series Navigation«Having healthy fun; dancingHaving fun while working out; biking»

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