Moving up the Mountain

It seems Europeans have known forever that hiking, especially in mountainous areas, is a great activity for keeping weight under control and preventing heart disease.

Hiking is really just walking outside. Trekking is a growing vacation trend consisting of multi-day hikes in rugged territory. Hiking is easy to do and relatively inexpensive. All you really need are good shoes, sneakers or boots, comfy socks that prevent blisters, comfortable clothing, preferably layers, and possibly a walking stick or poles for balance. And, if possible, friends to join you. The level of exercise depends on the terrain, the speed at which one hikes, and whether the hiker is carrying anything like a large backpack. Hikes can last several days or less than an hour.

The American Heart Association says that it's best to walk vigorously 30-60 minutes a day 3 or 4 times a week. But even less vigorous hiking can be beneficial, especially if going uphill. The more intense the incline, the more energy that is expended, and the more calories burned. Also, for multi-day hikes, carrying a backpack increases intensity, and can result in calories burned of over 1,000 a day.

But, excluding the whole calorie and weight loss benefits of hiking, there are several more benefits. Hiking helps decrease hypertension or high blood pressure, control diabetes, decrease bad cholesterol levels, improve bone density, relieve back pain and reduce arthritis. Hiking boosts seratonin, which increases overall positive thinking. Being outside, breathing fresh air and communing with Mother Nature also effects healthy mental function.

Of course, there are tips to make your hiking adventure more enjoyable and safe. A little preventive homework can help avoid a lot of trouble. Make sure your socks and shoes reduce blistering. There is nothing worse than being a few miles from the trail head with a blister on your foot. Carry water and snacks, such as granola bars or trail mix. Water is crucial to staying hydrated, and you can't always depend on clean, fresh water on your path. Take along a first aid kit as well. Be aware of wildlife and stay on the path. Also, stay away from unfamiliar plants as many may be dangerous or poisonous. If hiking in mountainous areas where there are lots of streams and rocky areas, use walking sticks to help with balance. Don't forget to check weather conditions before leaving home. I can't tell you how many times I've been grateful that we started a hike early, so that we finished before the storm clouds rolled in.

Hiking is a great family activity and can be done by people of all ages. It allows parents and grandparents to teach kids about the environment, and to spend time with them. Overall, it's a great, cost-effective exercise. So, hit the trail!