Body, mind and mood
Hiking works especially well in conjunction with other types of fitness, so you can still visit the gym for some weights, go cycling on the weekend and continue whatever it is you currently do to maintain good health. Aside from being excellent exercise, hiking is equally beneficial to your mental health, as fresh air, wide open spaces, scenic views and getting close to nature on a regular basis do wonders for the mood. We’re confident that incorporating a hike into your regime will liberate and inspire in equal measure.
Easy to maintain
Our suggestion is to take a brisk two-mile hike over level terrain, as this will give you the recommended thirty minutes of moderate-intensity exercise required to keep you strong, healthy and limber. However, walking at a more leisurely pace will still present benefits for your health both now and in the long-term. This is also an effective method for losing weight when combined with a balanced and nutritious diet. For example, if you weigh about 14 stone and hike at a comfortable pace of 2mph for one hour, you can burn over 300 calories.
Good for the blood
As with other physical activity, hiking can improve your cholesterol levels. The resultant high-density lipoprotein (HDL) or "good" cholesterol increase in your blood helps clear "bad" cholesterol that has built up along the walls of your blood vessels, reducing the risk of heart disease. It also opens up the arteries, which lowers blood pressure and takes stress off your heart.
Fight cancer on foot
Walking and hiking in the sunshine will increase the levels of vitamin D in your body, which have been shown to prevent many types of cancer. However, please remember to use sunblock, as damage to your skin will negate any positive effects and pose new risks.
A walk on the wild side
There’s something about hiking that makes you feel adventurous and fuels a can-do attitude. Still, don’t let this sense of invincibility affect your judgement: make sure to stay safe, watch where you’re going, avoid risks and stay on course. If you don’t take precautions and play it safe, you could face anything from back strain to accidents and injury.
Be prepared
The following equipment and actions will make your hike safe, productive, fun and efficient:
- A comfortable pair of well-fitting hiking shoes to prevent blisters and sprains.
- A set of trekking poles for especially steep or rocky trails.
- For longer treks, take a backpack with basic first aid kit, fresh water, nutritious snacks and anything else you think you might need.
- Make sure that your mobile phone is fully charged before setting off.
- Are you up to the challenge? Only do as much as you feel capable of doing, and remember that the return journey is just as far.
- Don’t be afraid to ask for directions if you need them.
How Physio Med can help
Our skilled and helpful physiotherapists are here to help you get the most from hiking, walking and all other forms of fitness. Contact Physio Med for professional advice and customised tips on how to stay fit, healthy and happy.
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