Hiking is a recommended option for mental and physical health – 05/31/2023 – Equilíbrio

Hiking has become a fad. For Alyson Chun, outdoor guide and assistant director of adventure sports at Stanford, playing the sport offers freedom and perspective. She says it helped her reconnect with “the greatness of the world” whenever she felt bogged down in everyday life.

But for those who don’t spend a lot of time outdoors, a midday hike can seem daunting. What happens if you run out of cell signal? How to avoid getting lost or injured? And do you really need special hiking shoes?

To help you, we asked the experts for help.

The benefits of walking in nature

Hiking offers all the cardiovascular benefits of easy walking, but the uneven terrain strengthens leg and core muscles, which in turn improves balance and stability, says Alicia Filley, a Houston-based physical therapist who helps train clients. for outdoor excursions. It also generally burns more calories than just walking.

These benefits multiply as trails increase in altitude. If you’re looking to build upper-body strength, says Filley, you can use a weighted backpack and trekking poles.

Spending time in nature and having awe-inspiring experiences can also lower stress and anxiety. A small 2015 study showed that people who walked in nature for 90 minutes were less likely to ruminate negatively about themselves — a risk factor for depression — than those who walked in an urban environment.

The pace of the hike also makes it an ideal form of group fitness, points out Wesley Trimble, spokesperson for the American Hiking Society. Trimble, who has a mild form of cerebral palsy, hiked the 4,240km Pacific Crest Trail (USA) in 2014.

If you’re exploring a new trail or region, try finding a local hiking club to learn the lay of the land.

training for a trail

If you’re relatively active, you’re probably already training just by going for walks. “It can be as simple as leaving the house and walking for 40 minutes to an hour to build strength and endurance,” says Lee Welton, a personal trainer in Idaho Falls, Idaho.

To train for steeper terrain, walk uphill, change the treadmill to an incline, or climb stairs. Welton also recommends simple leg conditioning exercises before and between hikes, including calf raises, toe curls, squats, and single leg exercises.

Find the right trails

Choosing the right trail can mean the difference between an enjoyable workout and hard work.

When choosing a trail, look at its average elevation gain per kilometer and use the maps and profile tool to see if the climbs are gradual or steeper. “There could be a short, steep section of the trail, and the rest of it could be pretty easy or moderate,” says Welton.

A good starting trail can have between 18 and 56 m of elevation gain per km, he adds. “Any gain above 93 m per km is considered difficult.”

If you’re trying something stronger, look for a trail with multiple back routes in case you need to scale back your plan. Read up on trail length and terrain to estimate how long it will take (or use an online calculator). Remember to add rest stops and consider how the weather can play a role.

Choose the right equipment

The key to a relaxed hike is to be as prepared as possible for the unknown, whether it’s a sudden downpour or a sprained ankle. Every hiker should carry the ten essentials, which include: food and drink, first aid supplies, map, compass and rain gear – all inside a supportive backpack with thick shoulder straps and belt.

But the most essential gear is footwear, says Trimble, because “your feet are literally your foundation.” You don’t need to invest in special trail shoes, but rather something that offers stability, protection, and traction, especially if the trail is rocky, steep, or muddy.

“Good walking shoes and walking poles provide extra stability,” Filley points out.

Stay safe

Hiking comes with some risks, but a few simple precautions can help ensure you get back safely. If you’re a novice, go with a friend or a local group until you’re more experienced, advises Trimble.

Tell at least one person where you’ll be and confirm later, says Chun. Leave a note on the car’s dashboard with your route so that if you’re not back by sundown, authorities will know where to find you.

don’t try too hard

“Slow down, enjoy the scenery, listen to the birds,” says Welton. “Just be present in nature.”

Translated by Luiz Roberto M. Gonçalves