How Hiking Helps Anxiety And Depression

Anxiety and depression are incredibly common ailments of 21^st Century humans. But while there are a number of different treatments for these illnesses (and you should always discuss your symptoms with your doctor and seek the treatment he or she recommends), too many people overlook one of the best: hiking. Hiking is often very effective for easing anxiety and depression, and it is a treatment option that is accessible to the vast majority of people. In fact, there are a number of reasons hiking is such an excellent way to feel better, which we’ll outline below.

Exercise Promotes Brain Health

Hiking is a fantastic form of exercise that provides a variety of benefits for your body. It’ll help you lose weight while simultaneously strengthening your muscles. And if you keep at it for long enough, it’ll likely help lower your blood pressure and reduce your chances of suffering from strokes, diabetes or heart disease. But while these benefits are all clearly valuable, exercise also helps to promote a healthy brain too. If your hikes are strenuous enough to elevate your heart rate and cause you to sweat a bit, they’ll likely help increase the size of your hippocampus – the portion of the brain associated with verbal memory and learning.

Exercise also causes the body to release growth factors – chemicals that help encourage blood vessel development in the brain and support the production of healthy brain cells. And don’t worry, you needn’t hike for very long to start enjoying improved brain health; research shows that even a 20-minute hike can improve the way your brain processes information.

Hiking Is Easy to Do And Affordable

Unlike so many other treatments for anxiety and depression, hiking is available to just about everyone, regardless of your location or tax bracket. Most Americans probably live within a short drive of at least one hiking trail or national park, even if it is nothing more than a 1-mile loop around the local park. You may have to do a bit of digging to find longer, more challenging or more scenic trails, but you’ll still likely find multiple options within driving distance.

Additionally, hiking rarely costs much – if anything – at all. Some trails require you to pay for parking or for entry to the park, but even these typically offer “frequent use” passes, which will allow you to enjoy the park or trails for very little money. You may also have to purchase a water bottle and a pair of hiking boots, but with a bit of effort, you can likely find these things at very affordable prices.

Hiking Helps You to Disconnect from Day-to-Day Life

Chances are, you are constantly barraged by stimuli from the moment you wake up until the moment your head hits the pillow. Your phone, TV and radio constantly buzz with messages, information and entertainment, and you probably don’t have much time to quietly reflect on your thoughts. But to get away from all of this, all you need to do is strap on your hiking boots and hit the trail. In contrast to our neighborhoods, homes and offices, wilderness areas are generally quiet and peaceful. This helps you to shed some of the stress caused by daily life. Disconnecting from your day-to-day life in this way can be very restorative and help reduce your anxiety and depression. Obviously, you should still bring your phone along with you for safety’s sake, but maybe you should turn off the ringer for a while – at least until you get back to your car.

Hiking Provides Perspective

Often, anxiety and depression cause people to lose sight of the big picture. Instead of enjoying life, people struggling with depression or anxiety become stuck focusing on the small challenges, failures and disappointments that happen on a daily basis. But hiking in natural settings can help you bust out of this rut and gain a bit of perspective.

If, for example, you find yourself overwhelmed by a big work project coming up, you may find that a hike through your local mountains or a hike in Virginia will help you remember that the project is just a tiny part of your life, and that there is a big beautiful world out there waiting for you to enjoy it.

Hiking Helps You to Build Resilience and Self-Confidence

If you hike for long enough, you’ll surely experience a tough day on the trail. Your feet may blister, you may get lost, or you may find that the trail you chose was a bit too strenuous. But chances are, you’ll find some way to tough out the hike, and overcome these challenges. This will help build resilience and boost your self-confidence in profound ways. In truth, any challenge you face and overcome will help in both of these respects, but doing so in the natural world often provides the most profound results.

Just be sure that you don’t take this concept too far. It’s always good to challenge yourself and set increasingly difficult goals as you progress, but you must keep safety in mind. Always keep a cell phone on you so you can contact help if you need it and let someone know when you’ll be returning.

You Only Compete Against Yourself: There’s No Pressure to Perform

Many people understand the health benefits that exercise provides, but they aren’t interested in engaging in an implicitly or explicitly competitive pursuit, such as joining the local softball league or gym. This is certainly understandable – especially when you are already feeling depressed or anxious.

But hiking is a fantastic exercise, that lacks the competitive aspects that many of these other types of exercise feature. You are only competing against yourself and – to a lesser extent – Mother Nature. You get to celebrate those times you hike a bit further or complete a loop a bit faster; and yet your tough days, when you don’t perform quite as well, will remain your secret. Additionally, it doesn’t matter if you go out and hike 1 mile a week or 50 miles a week – the only person you have to impress while you’re hiking is yourself.

Hiking Relieves Stress

Stress is often a contributing factor to anxiety and depression, so anything you can do to help relieve stress should help you feel a bit better. Hiking definitely fits this bill, as it not only provides great exercise (which helps to relieve stress too), but it takes place in gorgeous natural settings.

Scientists have even found that spending time in nature – even simply looking at nature – helps relieve stress and recharge your mind, body and soul. In fact, looking at a natural setting helps reduce pain and accelerate the healing process. And if you hike with a friend or loved one, you’ll often find this helps alleviate your stress even more thoroughly.

As you can see, hiking provides myriad benefits to those battling with anxiety or depression. So, find your closest trail and start trekking with your hiking poles. Don’t forget to discuss your anxiety and depression with your doctor (and make sure you are healthy enough to begin hiking if you aren’t normally active), but you’ll likely find that regular hikes are exactly what the doctor ordered.

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Best Camping In New York

New York is a huge city with tons of variety, so there is no shortage of remarkable places to get your blood pumping and take some fantastic views. It is hard to say exactly why hiking and camping is a popular pastime in New York. It could be accessibility since there are hundreds of major trails and countless marked and unmarked offshoots. If you have been stuck indoors, here are great places around New York to get out and hike.

1. Timp Trail

I began on the Timp and then connected to Dunderberg to go around Dunderberg Mountain. The Hudson view is pretty. Timp trail also has a spot on the other side of the mountain that gives you nice views of Bear Mountains. The trail is not crowded at all. A proper footing is recommended not only because of the rocky trails but 300 yards of steep descend on a man-made bed of rocks.

2. Breakneck Ridge Trail

Super fun hike! Breakneck Ridge Trail is a beautiful place for a challenging climb. The first 30 minutes to an hour are a climb. This hiking place, like hikes in Vermont, is not for the beginners. I never felt overtaxed but my friends struggled at times. I would advise you to bring along your dog if she is fearless. Once on the top, I was amazed by the stunning views. It isn’t super crowded and in my opinion, it provides the best views of all the Hudson Highlands.

3. Mount Beacon

I was really amazed how peaceful and secluded Mount Beacon was. I rate Mount Beacon as moderate to challenging since there are many different routes you can take such as extensions, steep shortcuts, service road and more. Depending on how you hike, hiking boots or sneakers are appropriate. I was glad I had sneakers. Mount Beacon is full of alternate routes, shortcuts, beautiful reservoir and ruins from its days as a ski resort. It has two main trails; red and yellow. The loop trail, yellow to red is approximately 6 miles long. However, for an intense short hike, take the red trail there and back.

4. Harriman

I was surprised by the number of hiking trails Harriman had. It has more than forty marked hiking trails with over 225 miles in total. It also has another 57 unmarked trails and woods road. Some of the Amazing trails are; Appalachian Trail, Long Path, Pine Meadow Trail, Red Cross Trail, Seven Hills Trail and White Bar Trail. Harriman has some steep hills, but the views are worth it. It is a beautiful area with lots of open space to view the distant rolling hills.

5. Thacker Park and Indian Ladder Trail

Thacker Park and Indian Ladder Trail is located near Voorheesville, NY and is suitable for all skill levels. One of my favorite places ever was the Indian Ladder Trail. This trail winds around some breathtaking rock formations which play with my imaginations. Though not far from Albany, hiking the Indian trail actually helped me feel closer to nature. The trail is decent and had a bunch of people on it but not packed. I will admit that there are some cool escarpments up there and efficient cave systems. Carry more equipment and better light for an amazing hike.

6. North Pole Resorts

I was surprised by the number of different camping options available at North Pole Resorts. They have two sections of property; the 100 Acre woods and the Resort Section. Both sections have full access to amenities and facilities. I have gone to this campground a couple of times, and I enjoyed the trout fishing in the Ausable River and the numerous hiking trails. The facilities are sparkling clean including the washrooms while the staff is very friendly.

7. Niagara Falls/Grand Island KOA

I can say that Niagara Falls is one of New York’s and America’s most beloved treasures. It is nearby Buffalo, and all its attractions are also close-by. Rent banana bikes and boats from the grounds or take part in some of the visitor programmings that feature pancake breakfast, live entertainment and other activities. I would recommend you take a trip outside the nearby city of Lockport, home to a section of the Erie Canal. Here you will find underground boat rides during the warmer months. I was thrilled on the camping amenities they provided such as free wifi, mini golfing, a library, volleyball, basketball and swimming with lifeguards on duty.

8. Alger Island

Island camping at its finest is found on Alger Island. It is located on Fourth Lake in the Fulton Chain of Lakes. I was utterly amazed at the campground’s ability to combine proximity to local activities with island remoteness for a truly unique camping experience. I enjoyed fishing for the lake trout, brook trout, rainbow trout and landlocked Atlantic salmon. The park features a picnic area and hiking trails. A few minutes’ drive leads to shopping and sightseeing attractions in the nearby hamlet of Old Forge. Some of the amenities offered in the campground include canoeing, fishing, picnicking, sail boating, power boating, jet-skiing, and more.

9. Cranberry Lake Campground

Very nice camping. I would take my kids to enjoy the awesome scenery. I was amused by the campground’s ability to provide some of the best ways to relax outside the Cranberry Lake State Park such as camping, swimming, picnicking and hiking. Most of the Park’s campsites have trees between them thus offering privacy from adjacent sites. Each site has a picnic table and a fireplace with water spigots located nearby. The campground is hidden from tourist attractions, but the isolation is worth it. The isolation is a piece of nature that feels like it is for you.

10. Mount Marcy Trail

I say this is a very challenging hike, but the most amazing scenery and views. It is a nice gradual climb most of the way. I cruised up the Mt. and took my time on my down. This trail is like a dry’ creek bed. I say dry because it is anything but dry. I highly recommend waterproof hiking boots to navigate the wet boulders and rocks. Without them, your hike would be miserable. So do yourself a favor by bringing along some nice boots and poles.

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6 Ways To Get The Best Workout of Your Life While Hiking!

Modern workout machines, like treadmills, offer flat and predictable workout surfaces. Although you can adjust the incline slightly, it does not offer a consistent challenge. In fact, most people fail to see expected results after months of using their treadmill. Hiking engages the entire body as it requires the use of hamstrings, glutes, quadriceps, abdominals, calves, thighs and lower back, as you navigate the terrain as well as whatever obstacles you may encounter. Every log you climb over during a hike will challenge you in a treadmill never can.

Apart from facilitating calorie burning, outdoors also offers other health benefits. For instance, exposure to sunlight supplies the body with Vitamin D, which reduces the risk of cancer, osteoporosis and Alzheimer’s. Spending enough time outdoors also aids in resetting circadian rhythms, which helps cure insomnia and other sleep-related conditions. It has also been shown that outdoor activities help to improve attention span.

Great Ways to Burn Even More Calories While Hiking

Hiking appeals to most people as it requires no special skills. In fact, it is easy to get started, although it does get much more intense if you’re willing to push yourself and tackle those advanced routes. However, to get maximum hiking benefits, you have to remember some simple tips. Here are some simple tweaks that I normally use to speed up weight loss during hiking. They are scientific techniques that offer great muscle-toning benefits for every workout. I used most of these techniques to jumpstart a lagging metabolism and ensure that I continue burning extra calories throughout the day.

1. Engage your hands 

Bend your arms and vigorously pump them to help you move faster and burn more calories. Engaging the hands ensures that the hand’s muscles are sucking enough oxygen out of the bloodstream, which ensures that the cardiovascular system is using enough energy. Apart from building your muscles, this technique helps to maximize calorie burning.

2. Take advantage of weather changes during hiking:

Although you can safely hike year round, it is important to embrace weather changes during your hike. Scientific research has shown that you can boost your calorie burning by hiking in cold weather. Even hiking when its a windy day helps to boost calorie burning by 5%.

3. Set realistic goals and work toward achieving them.

I normally choose areas where I rest, and areas where I speed up. Use different markers such as stop signs and park benches to signal adjustments in tempo. The use of fitness trackers, such as a Fitbit, is a very important tool in evaluating your progress as it records detailed data on your physical activities for the day. Whenever I look over the improvements I’ve made, I get motivated to stick to the routine. My long-term weight loss plan is what has kept me interested in spending more time outside. Start planning your hike and set achievable goals, and you will burn more calories.

4. Hike on unpaved terrain:

Hiking trails and sandy paths require more energy compared to paved routes. While hiking I like to roll through from heel to toe, and when I get to ball on my foot, I push off as if I’m wiping off my sole. Outdoors workouts on unpaved terrain has helped me work out my calf, glute muscles, and hamstrings.

5. Walk in the right posture:

While walking, ensure that your shoulders are pulled back and relaxed, keeping your chest up and your spine in line. Ensuring that your body is well aligned ensures that your butt and back muscles can work more powerfully.

6. Use trekking poles:

Although I began hiking on a budget with just a good pair of shoes and a bottle of water to keep me hydrated, I later learned that it is necessary to get a pair of hiking poles to improve my performance. Trekking poles are essential in ensuring that energy usage is distributed throughout the body, while improving endurance, and giving my arms an extra workout.

Final Thoughts:

Hiking is an effective full-body workout technique. If in the beginning, you don’t have the stamina required to run, adopt hiking to burn calories. Research has shown that hiking can burn more calories than traditional workout methods, such as jogging, or running on a treadmill. With a good trail, like hiking trails in Virginia, you will definitely achieve weight loss.

 

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Do You Want To Rock Climb Like A Pro? 8 Bits of Info You’ve Got To Read!

Going On A One-Night Camping Trip? Try This Menu!

Breakfast, lunch, and dinner always taste 10 times better outdoors. Is it the increase of oxygen? Is it your mind and body waking up? Is it the inspiration from the natural majesties around you? Who knows….it just works! For campers or Nordic walkers who want to get away for a quick 24-hr. camping trip it’s a great idea to prepare and pack food that will keep energy levels high and brains alert without requiring too much preparation and cooking time. Also, remember that a cooler and a camping stove (small or large) are recommended for the preparation of easy and delicious outdoor-inspired menus. Here are a few ideas that will keep your food preparation time fast but will still treat your taste buds right!

Breakfast Quesadillas: Hearty, Energizing and Yummy!

Breakfast quesadillas are a great option for “breaking that overnight fast” because they provide the nutrition necessary for a day in the outdoors (proteins, calcium, various vitamins etc.) and still provide that “hearty” and yet comforting feeling that people crave in the morning hours. Start preparing your quesadillas before leaving on your trip. Shred your choice of cheese and then place it in a ziplock bag. Chop your choice of veggies and bag them separately. If you want bacon and eggs they can certainly add a nice breakfast twist to your regular quesadilla. Bag the bacon and eggs separately as well (in their raw forms leaving the eggs in their original carton if possible) and then place as many tortillas as you will need in a separate zip lock bag. If you are a vegan then add a can of black beans or other desirable legumes to “the mix” along with a can opener and your preferred vegan cheese (also shredded or sliced).

These various plastic bags (as well as the can of black beans, etc.) can be placed in a paper bag along with preferred condiments and/or garnishes (i.e, sour cream, Greek yogurt, guacamole, etc.). Also include juice, coffee, milk, or your choice of a breakfast beverage. On the paper bag, write “Breakfast” for easy identification. Make sure to keep the paper bag in your fridge until right before you leave and then transfer it to the cooler. Since you’ll be eating the quesadillas in the morning all food items should still be cold/fresh in your cooler once you get up and are ready to eat!

On-site Preparation: Remove the bacon (or the beans) from its bag and get it cooking on your camping stove. A few minutes later start your eggs. If you like, add your veggies to the eggs. Butter up a small area of your cooking pan (or use vegan cooking spray instead) and then place one of the tortillas on the buttered portion of the stove. Add a layer of cheese to the tortilla, then the eggs and veggies as well as the bacon (or beans). Another layer of cheese on top of these ingredients and another tortilla will crown your growing pile of quesadilla glory! Lightly butter the top tortilla and wait for the lower layer of cheese to finish melting (on low-to-medium or medium heat is best) and then carefully flip the quesadilla. Once cooked, cut the quesadilla into fourths and serve with sour cream, Greek yogurt, guacamole and/or salsa.

Lunch Noodles: Refreshing, Light, and Flavorful!

If you plan to have an active day you may not always have time to stop for lunch. When this is the case make sure to pack plenty of your favorite camping snacks. Energy bars (with ingredients you can recognize), as well as dried fruits and nuts, are always recommended. For a 24-hr. camping trip hearty fresh fruit such as apples and/or plums can also be enjoyed. Just pull it out of the cooler and into your hiking bag for fresh eating later on.

If you do have time to quickly prepare lunch at your campsite then consider a light noodle salad. Pack udon or soba noodles beforehand. Udon noodles can actually be purchased fresh and kept cold in your cooler or taken dry and cooked on site on your camping stove. Soba noodles will need to be purchased in their dry form. Also pack olive oil spray, sesame oil spray, chopped veggies in a ziplock bag, your favorite Asian-style dressing and raisins (if desired) into another paper bag and label that bag “Lunch.” Keep the bag in your fridge until it too can be transferred to your cooler right before departure.

On-site Preparation: When you’re ready for lunch to unwrap the noodles and begin to cook them as instructed on the package. While preparing the noodles, begin to sauté veggies (with an olive oil spray) that you have chopped prior to arriving on site. After the noodles are cooked to your desired level of softness, toss the noodles in a light sesame oil (may also come in a spray) and add the veggies. To finish off your salad, add your favorite Asian-style dressing and raisins if desired.

Dinner Pizza: Delicious, Warm, and Comforting!

If you’re an avid camper and have been for some time you’ve probably heard of the dutch oven pizza. Don’t worry! You don’t have to cart around a heavy dutch oven to bite into a delicious “oven baked” pizza. Try the following instead:

While still at home, and preferably a few days before your camping trip, purchase your favorite pizza dough (or make it) and then roll it out flat. Spread pizza sauce and your favorite toppings on the dough and begin to roll the dough from one of its longest sides to the other. Slice a few thin lines horizontally across the top of the pizza roll so that steam can be released as the pizza cooks. Also, add your favorite pizza spices to the top of the pizza roll. Cover the pizza in foil and then in a paper bag labeled “Dinner” and then freeze. When you’re ready, place the pizza in your cooler and head for the campsite.

On-site Preparation: When you’re ready to cook the pizza, remove it from the paper bag and place the entire foil-covered “loaf” over a low heat (first for 5 minutes turning frequently) and then for 20-30 minutes over a higher heat (also turning frequently). Make sure that you check the pizza during the last 10 minutes of cooking (often) so that you can make sure it has been cooked the way you like it! You and your fellow campers will love this crowd pleaser!

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What To Do If You Sprain Your Ankle While Hiking

Contrary to what most people believe, sprained ankles aren’t one of those things that just happen. Not only can they be effectively treated when they happen, but with a little forethought, and some preparation, they can be prevented. I know, since, over the past 40 years, I have taken or led countless hundreds of hikes across the country, and although I have had many sore feet, I have never had a sprained ankle on the trail.

Preventing A Sprain

Sprained ankles and other foot injuries are common in hiking. But you can dramatically decrease your chances of a sprain by taking some precautions.

Strengthen Your Muscles

Taking a hike, even a short one, is something that should be prepared for. Work up to your participation on a hike by gradually building up your distance over a period of weeks. You should also do a little cross training in order to build stronger muscles.

Wear Protective Shoes

Wearing the right shoes are a critical part in safe hiking. Without wearing good shoes, you are almost inviting an injury. Make sure that your shoes provide support from the toe all the way to the heel. If your arches are stiff or high, be sure to wear higher and softer cushions there. And as much as some people dislike them, wear boots that have a good ankle support.

Replace Worn Shoes

Those old favorites might have taken you over countless trails, but if your hiking boot soles are worn down, replace them. If you do buy new shoes, however, make sure you break them in enough before your big hike. Otherwise, you will get blisters.

Be Careful Where You Step

It might be obvious to say this, but uneven surfaces are plentiful whenever you walk in the wilds. Despite this, you can avoid injuries by simply being careful about where you step in rocky terrain or loose gravel. And one thing that is overlooked by many hikers is a good set of trekking poles. Trekking poles not only give you support for every step you take, but they help you to keep your balance when things get rough. Perhaps best of all, however, especially if you are looking to burn calories, trekking poles increases the amount of work your upper body does, burning more energy all the way.

Prevent recurring injuries. As much as most of us try, some injuries persist in rearing their ugly heads. Whenever you decide that you want to begin pursuing a sport such as hiking, try to learn better what your body likes and doesn’t like. And when there’s something such as hiking that causes your body to rebel, prepare for it. This might include lots of stretching exercises prior to beginning, using tape, or wrapping with plastic wrap. Whatever time and effort you put into this prior to beginning will pay back big dividends in not only injuries prevented, but many miles of relaxing hiking.

Listen to your body. If at any time during a hike you experience pain, stop or modify what you are doing. Remember that pain is your body telling you to stop what you are doing or do it differently. Everybody has heard the old saying that pain is weakness leaving the body, and to a certain extent it’s true, but it’s also true that you should heed the lessons your body is trying to teach you. Ignoring pain and stiffness can also make an injury much worse.

Taking To The Trail

It’s hard to admit this, especially since I have put in so many miles on trails all over the United States and Canada, especially on national parks, but despite all of your preparations, accidents happen. And these accidents can include a wide variety of injuries. These occur most often when hikers are not careful or they are fooling around, but they do happen. It’s in these cases that the best prevention is to know how to deal with an injury when it happens. Below are some tips on how to do that.

Know what you are dealing with. Besides sprains, feet can fall victim to many problems on the trail. Unfortunately, unless you are familiar with those problems, you might not know exactly what you are dealing with until you reach medical help. Until then, all you can really do is to immobilize the injury enough so that you can get back to civilization. Most often, this entails wrapping the injury so that it is supported.

Remember RICE

If you really are out in the middle of nowhere with medical help unavailable, remember RICE. This means Rest, Ice, Compression, and Elevation. If you think the injury is minor and you have the time, just quit for the afternoon for a rest. Add ice if you have it, or cold/cool water from a stream or other source is great. Wrap the injury with some kind of cloth, and elevate it. Only do this for your journey back. Once your home safely, then let your swollen foot be. I know this is counterintuitive, but the swelling is your blood cells going to the injured area to heal it! You want to let it go through its natural progression to lessen the recovery process.

Get Medical Attention

If a sprain or other foot injury is causing you to limp or experience swelling, you should get to medical help as soon as possible. In these case, make sure the injury is wrapped and stay off of it as much as possible, relying on your trekking poles for support, much like a crutch. After you have gotten to medical help, depending on the extent of the injury, further treatment might be called for. This might mean more extensive immobilization such as a cast or a wrap. In extreme cases, an injury might require surgery.

Hiking is a sport that practically anyone can enjoy, and not only that, but it will take you to new and exciting places you never thought you would experience. All of this, however, depends on how safely you do it. I can testify that when it is done safely, hiking is a sport that can pay handsome dividends in the things you get to experience and enjoy your whole life. Even better yet, hiking is something that is easy and can be done very safely for many years, long after the ability to take part in other forms of exercise has passed.

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What Gear Do I Need For Hiking?

Hikers, in general, are an eclectic lot. If you asked 15 different hikers what kind of hiking gear you need for a comfortable day hike, chances are that you will get 15 different answers. Of course, some of these answers will have a few items in common. You know, things like don’t go hiking in your flip-flops. So preferably, the first piece of gear you will need will be good old-fashioned hiking shoes. Others will tell you that all you need is your mind and natural instinct for survival. These are the kind of hikers who believe the universe provides and that you can fashion yourself a knife using a very pointy stick.
Others will tell you to carry everything! Sleeping bags, tents, bug repellent and if possible, you should have a 911 response team shadowing you. These are the cautious kind of hikers. Maybe they have been through some kind of wilderness in their life and as such are all too aware of how badly things can go in the blink of an eye.

Trekking Norms

Personally, I fall under the ‘SANE’ kind of hiker. I believe there are some essentials that you need to have with you when you go hiking but you do not need to bring every possession you have. In fact, a great deal of the world falls under this category; the kind that knows you do not have to haul the whole world with you when going on a hiking day. But that does not mean that you should be unprepared. Hiking is not your regular couch potato’s cup of tea. Aside from your fitness and health, there are several other hiking essentials that you need. Here is a quick list of what you should always bring with you.

Proper Footwear

Depending on the kind of hike you have in mind, there are different options to choose from as far as footwear is concerned. If you are just going to hike across town; in which case you will only be roughing the concrete jungle, then you may just need a pair of good quality sandals.

If you are going to be wading through water, then you may want to carry a pair of open-toed river shoes. These allow you to get a good foot grip on slippery riverbed rocks. But if you feel as if these open-toed river shoes look a little silly, then you can decide to go the natural way and walk barefoot for the distance. However, if you are going to go up a few hills, through a few trees and maybe run into a deer or two on your way up there, then you should consider carrying a sturdy pair of good quality hiking boots. These boots should have proper ankle support and comfortable soles. You will not believe how easy it is to hut your ankle when roughing it through rocks. Ankle support is crucial.

Walking Poles or Trekking Poles

Hiking poles are a highly essential piece of hiking gear. For the experienced, there simply is no trekking without a proper hiking pole. Not only do they help propel you forward, but they also reduce the impact the hike has on your feet, legs and ankles. Additionally, they come in great handy when you have to swat away those pesky backcountry nuisances like spider webs and thorny bushes.

Bug Repellent

Bug repellant is essential for your safety and comfort. With the Zika virus going around, you do not want to end on the menu for your local bug community. One of the main reasons as to why people go hiking is so that they can have a good time sojourning with nature and, more often than not, so they can brag to and torture their friends who just aren’t outdoorsy enough. Bring bug repellent. It is essential. You should also use a hammock mosquito net if you are going to be sleeping outside. 

Water

The scary truth is that you can survive about 3 weeks without food but only 3 days without water. Being that you are most likely just going for a day hike in your local neighborhood woods, you might not have to worry about this, but that does not mean that you should not carry water. Pack as much as you can without making the load too heavy for yourself.
People who go on longer hikes carry purifiers, iodine piles and a life-straw. This is mostly because you might need to find a local water source and drink from it. But that is not something on which you should fully rely. You might not be able to find a clean water source and as such will have to ration whatever it is you brought with you.

A Map

I know, this might sound rather rudimentary seeing as GPS, various SPOT locator devices and Google Maps exist. But unless you are hiking within the city, you might stumble upon sections of the wilderness that have no service. You might even lose your GPS. What then will you do? The ability to read a map is a skill that you might never need, but will be exceptionally thankful should it ever be called into action. Learn how to correctly read a map and bring one with you when you go hiking. It’s just safer that way. Plus, it doesn’t really significantly add to your load.

Hiking Extras

Although many of the items in this list may not be considered absolutely crucial for a day hike, if you are going on a weekend hike or something that falls within that kind of duration, you might consider bringing them along. These extras include:

• First aid kit
• Duct tape
• Lighter
• Carabiner
• Bandana
• Moleskin
• Headlamp
• Toilet paper
• Pocket knife

Other than tangible gear, there are some other essential that you will need to bring with you. These include an instinct for survival (I know, turns out those guys weren’t wrong); you need the time; you need to know when to turn back and you need to have at least basic fitness. Hiking is fun; a great way to enjoy the beautiful outdoors with friends and family. But, even for something as enjoyable as this, you need to be prepared when going on a hike.

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What Do I Need To Hike?

I don’t think there is anything else in the world that can give you the same adrenaline rush and fun experience that hiking does. I am sure that outdoor lovers will agree with me here. Whether it is on a rocky mountain or along a bushy nature trail, you are sure to have the time of your life stretching your legs and exploring nature’s wonders. In spite of this fact, hiking can be an absolute nightmare. This usually happens when you as the hiker go unprepared for what the wilderness has in store for you. It is for this very reason I decided to share the top twelve items which in my opinion are vital your hike. These will not only make things easier for you as you hike but could also keep you alive and safe in case of emergencies.

Hiking Checklist

Below are the twelve things you need to ensure your comfort, safety and survival as you go hiking. The twelve are all available in camping supply stores and general stores and are absolutely affordable. They are:

1. Proper Hiking Clothes

Whenever you are dressing up for a hike, there are two important things to consider. The first is your comfort. Trust me you do not want to be climbing a hill or walking through the woods with the wrong shoes or ill-fitting clothes. Therefore, make sure that you get well-padded hiking shoes and clothes that fit; preferably cotton. The second thing to consider is your body temperature. Whether you are hiking under the hot sun or in snowy weather you must always have a warm jacket, gloves, a scarf and a hat with you. This is because no matter where you are, from evening throughout the night the cold is brutal. The warm clothes will help insulate you and keep you from freezing to death while on you expedition.

2. Hiking Poles

Hiking poles, also known as trekking poles or walking sticks, can and will make hiking a whole lot easier for you. This applies mainly when you are hiking along rough and uneven terrain. Having poles to help support you and carry your weight helps by adding stability and reducing the amount of energy that you need while trekking. The type of trekking pole depends greatly on where you are hiking. If it is on snow-laden ground they should have a design that keeps them and you from sinking too deep into the snow. Those for hard ground should have ridges surfaces to increase grip especially on rock surfaces. An alternative would be Nordic walking poles as they provide stability and balance support.

3. Well-Equipped First Aid Kit

Accidents and injuries are all too common during hiking. It can be minor injuries like scraping your knee on a rock or a small cut from a thorn. These are easy to handle as all you need to do is clean and dress the wound. However, the injuries could be a whole lot more serious with examples including joint dislocations, bone fractures and burns. For this reason, it is important to ensure that the kit is well stocked with enough equipment to handle even the most serious of injuries and incidents during the hike.

4. Source of Fire

Every hiker knows that a campfire is their number one friend in the wilderness. You can use it to cook, illuminate, protect and so many other things. It is therefore very important to have a source of fire with you especially if you think there is the chance of the hike turning into an overnight affair. The must-have tools here include matches or lighters, gasoline and fire starters. It would also be a great idea for you to learn how to start a fire using naturally available resources like wood, rocks and sun beams.

5. Source of Light

Light sources can be in form of flashlights, torches, lamps (oil or electric), or fire. They are important to you as a hiker when you are going through dark places like caves or heavy canopied forests. They also come in very handy at night to light the way and scare off wild animals in the hiking trail. For the torches and flashlights, make sure that you have extra batteries for them. If you can get your hands of a solar-powered source of light then you my friend have the greatest advantage as you can charge it during the day and use it at night.

6. Lots of Water

All the walking, climbing and running is sure to take its toll on your body’s water reservoirs through sweating. This puts you at risk of getting dehydrated which could quickly lead to more serious states including unconsciousness. To avoid this, make sure you carry as much water as you possibly can. If it you find that the extra language might weigh you down, consider investing in a portable water purification system. This way, you can work with the water you find in the wilderness to complement what you have carried for yourself.

7. Energy Rich Food

The best examples of energy-rich camping food include bananas, oranges and mangoes. These are simple sugar foods that release energy quickly to give you the much needed energy boost. Also carry complex sugar foods which take long to release energy but have a longer sustained boost effect than the fruit. These include things like pastries and meat. Avoid junk food which will just waste your space and energy without adding any actual nutritional value to you during your hike.

8. Emergency Shelter

Sometimes due to unforeseen circumstances you might find that your simple one day hike turned into an overnight event. In such a situation, having emergency shelter will make your life a whole lot easier. These include tents, sleeping bags and bivy blankets. It would also help if you learnt to use the resources around you like wood and leaves to set up temporary shelter.

9. Knives

Pen knives, hunting knives, curving knives; you name it. These are by far the most important tools for a hiker especially where there is camping involved. A good knife will help you get food, prepare it, build fires, protect yourself and so much more that is needed for survival in the wilderness. This is what lands it its spot on my must-have list.

10. A Map and Compass

You need to know where you are going or you will find yourself completely lost especially when you are hiking on unmarked trails. This is why maps and compasses are so important. It is also important to know how to use them and things like sun position to tell your location. If available, GPRS locators work just as well if not better than the map and compass ensuring that you are on the right track.

11. Sun Protection Gear

Finally, sunscreen, sunglasses, caps and anything that can protect you from the sun should be with you on every hiking trip. The sun can and will dry you like a raisin increasing risk of dehydration. This is why you need caps and other covers. Sunscreen protects you from sunburns while sunglasses protect your eyes from strain due to the direct glare of the sun.

12. Mosquito Repellant

Mosquitos can be quite a menace to hikers both at night and during the day. Ointment repellants keeps the bugs away which ensures that you can hike or sleep without being bugged; pun intended. The repellant also protects you from getting infections transmitted through the mosquitoes. It is therefore a must-have in your backpack if you are planning on going hiking.

Bottom Line About What You Need For Hiking

I believe that the list above completely covers the most essential items for the best hiking experience. It is, however, important not only to get these items but also to learn how to use them. Imagine getting injured but having no idea what to do with the equipment in the First Aid kit. It would be a total waste. Therefore, make sure that you take time before the hike to familiarize yourself with all of them. Bottom line, whether you are a first-time hiker or a trekking veteran, it is important that at all times you should have access to the ten items above.

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Easy Tips For Taming Your Allergies While Hiking

Hiking is one of the most popular ways of enjoying the natural world, but for those with allergies, it’s a bit of a mixed bag. On the one hand, you get to enjoy the sights and sounds Mother Nature provides and get away from the hustle and bustle of everyday life. Hiking also allows you to get a bit of exercise gives you the chance to breathe in the fresh outdoor air. But on the other hand, that fresh air is often full of pollen that can cause your allergies to flare up. And as you are undoubtedly already aware, hiking with a runny nose and itchy, watering eyes is never very fun. Fortunately, there are a number of tricks you can employ to help reduce your allergy symptoms and enjoy a great day on the trail.

Avoid Heading Outdoors During Days With High Pollen Counts

The amount of pollen in the air obviously varies from season to season, but it also varies from one day to the next. So, if you simply check the pollen count ahead of time, you can avoid going out when the air is full of allergy-triggering pollen, and instead take advantages of those days when the pollen count is relatively low. There are a number of online resources that provide information about the pollen counts in your area, but the American Academy of Allergy, Asthma & Immunology is an excellent resource, as is the Allergy Forecast Map, which is maintained by Pollen.com.

Stick to Trails That Climb Above the Tree Line

If you have access to high-altitude trails in your area, you may be able to avoid pollen by simply climbing high enough. This works because trees (and to a lesser extent, herbaceous plants) cannot grow at elevations in which the temperature or precipitation are too low. Pollen is heavier than air, so most of it will travel down mountain slopes, leaving the upper elevations relatively pollen-free.

The exact height of the tree line varies from one mountain to the next, depending on the latitude and overall climate of the region. For example, near the equator, trees may grow up to 4,000 meters above sea level. On the other hand, mountains in temperate areas may become unable to support trees at 1,000 meters or less.

Try to Camp Upwind of Forests and Flower-Filled Fields

Another way to avoid most of the pollen being produced by the local trees and plants is to simply stay upwind of forests (or fields that are blooming). The vast majority of the pollen released by the trees will travel in the direction of the prevailing winds, thereby preventing you, your tent and the rest of your belongings from becoming coated in pollen.

This isn’t practical in all areas, as some places experience highly variable winds, which can change direction without notice. So, do your best to pick a campsite that features consistent winds. If you need help doing so, just try to look for areas in which all of the trees lean in a single direction.

If You Must Camp Downwind of Forests, Try to Set Your Campsite Near a Lake

If you aren’t able to select a campsite upwind of forests or fields full of blooming flowers, you may be able to get a bit of relief by camping near a lake or river. By doing so, you’ll essentially be using the water to collect the pollen, thereby preventing it from blowing into your camp.

When pollen is blown over dry land, some of it falls to the ground, where it will sit until another gust of wind comes along and raises it up into the air column again. But, when pollen is blown across a lake or river, the pollen that drops on the water’s surface gets wet. The water will hold on to the pollen until it sinks or washes up on the shore somewhere.

You can use this same principle when hiking – just pick streamside or lakeside trails whenever you have the chance to do so.

Avoid Irritants As Much As Possible

Remember that pollen isn’t the only thing that can trigger your allergies. Dust, dander, smoke and plenty of other contaminants can leave you sniffling and sneezing. So, be sure that you avoid these types of triggers too.

For example, if one of your camping or hiking partners brings a dog along for the trip, you may want to keep your distance and prevent the dog from entering your tent. Similarly, try to stay away from smokers while hanging out at the trailhead and always do your best to keep dust and debris out of your tent.

In fact, it’s a good idea to avoid most of these irritants anyway. Even if you aren’t allergic to them, they’ll also make your nose, throat, and lungs miserable, which will make your allergies even more debilitating.

Take Advantage Of The Rain

Rain will temporarily lower the amount of pollen in the air, as it’ll wet everything down and wash a lot of the pollen off the trees. This will keep the pollen from entering your nose, and it’ll prevent your skin, clothing, daypack and dry bag from being coated in pollen too.

Obviously, you can’t plan a whole trip based around potential showers, but you can take advantage of any rains that occur. For one, you can continue to hike in all but the heaviest downpours if you have adequate rain gear (although you should never hike when storms include lightning). Hiking in the rain is actually a pretty fun experience – particularly during the summer when it offers a temporary reprieve from the high temperatures.

But, if you’d rather hunker down in camp while it rains, just be ready to pack up and hit the trail as soon as the rain stops. This will give you at least an hour or two to hike before the air becomes saturated with pollen again.

Learn To Identify The Allergens That Cause You Problems

Even if you have very serious allergies, chances are that you are only allergic to a few different types of pollen. So, do your best to identify the tree, grass or plant species that cause you the most problems. For example, you may determine that you are allergic to the pollen from birch and oak trees. This means you could simply monitor the local pollen count, consult the data from previous years, and try to schedule your hike for those times with birch and oak pollen levels are at their lowest.

You can identify the specific pollen that gives you problems in one of two primary ways. The easiest way is to simply visit your doctor or immunologist and request a sensitivity test. This will also help you determine other things that may trigger your allergies, such as insects, dust or smoke.

Alternatively, you can just monitor your symptoms over time and document the relative severity of your symptoms. Then, you can compare the results with historical pollen count data. After doing so, you may notice that your worst symptoms occur when ragweed, for example, is blooming.

Regularly Rid Your Body And Clothes Of Pollen

If you’ve ever noticed that your allergies seem to flare up at night, it is likely because you are dragging pollen back into your tent with you. Once in the confined space, even a little bit of pollen can send you into a sneezing fit.

Most of this pollen enters your tent by hitchhiking on your clothes and gear. To avoid this problem, only bring essential items into the tent with you and try to remove as much of your clothing as you can before heading inside. It may even be advantageous to bring along separate sleeping clothes, which you keep inside the tent at all times.

Use Antihistamines

While most of the tips and tricks discussed above will help you avoid serious allergy problems on the trail, they may not be enough for those who are particularly sensitive to pollen. Fortunately, there are a number of antihistamines that can provide additional relief when you’re hiking during pollen season.

Benadryl (Diphenhydramine) is the go-to choice for many people, and many hikers and campers keep a couple of these tablets in their first-aid kit anyway. However, Benadryl and other “first-generation” antihistamines cause drowsiness, which isn’t an ideal side effect for someone trying to hike over rough terrain with a heavy pack.

Accordingly, some people prefer taking Claritin (Loratadine) and other “second-generation” antihistamines, as they won’t make you sleepy. Just talk to your doctor about the best allergy medication for your needs and be sure to let him or her know that you’ll be using them while hiking.

Above All Else: Develop an Allergy Plan

Proper preparation will help you keep your allergy problems to a minimum, so be sure to sit down with your map and gear list before heading out on your next hike. Then, try to employ as many of the previously mentioned tips as you can.

This means noting the dominant vegetation through which you’ll be trekking, trying to select routes at national parks that take advantage of lakes and rivers and be sure to bring along plenty of antihistamines too. You won’t be able to leverage every one of the techniques described above, but that’s rarely necessary anyway.

None of these tricks is likely to completely eliminate your allergy problems in isolation, but if you employ two or three of them, you’ll likely enjoy a largely symptom-free hike. So, be sure to experiment with the different approaches recommended above. With a bit of luck and some trial and error, you’ll surely be able to tackle the outdoors the way you want to.

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Seasonal Considerations For Hikers And Campers

Part of the reason it is so fun to spend time in the great outdoors is that every trip into the wilderness is different. You may witness deer feeding on trailside vegetation one day, spot a row of recently bloomed wildflowers the next, and observe a recently fallen tree the day after. The forest (or field, desert, swamp or any other habitat you may visit) is constantly changing, and each trip will yield new and interesting sights, sounds and smells. But while some of these changes occur randomly, others are related to natural seasonal cycles. It behooves hikers and campers to familiarize themselves with some of the obvious (and not-so-obvious) changes that occur as the calendar advances. This will not only help keep you safe, but it’ll also help you maximize your time in the great outdoors too.

Winter Hiking Considerations

Winter is undoubtedly the best time for those seeking solitude to head outdoors – you’ll share the trail with relatively few hikers and campers during the coldest months of the year. There are obviously exceptions, but most wildlands outside of the sunbelt are pretty empty during the winter.

But there’s a reason that relatively few people take to the trails during the winter: It’s cold. The frigid temperatures of December, January and February certainly pose challenges. Frostbite and hypothermia are common threats on winter trips, and it is hard to get warm while you’re living outdoors for an extended period of time. It can also be extremely challenging to traverse icy or snowy terrain (although good trekking poles can help), and it’s often harder to do simple things because your fingers are constantly cold.

However, there are a few really neat benefits the winter provides. You’ll have to decide if they outweigh the challenges posed by the cold temperatures, but every outdoor enthusiast should give winter camping a try at some point. For example, you can see much farther into the forest in the winter. Most of the deciduous trees will have shed their leaves, which opens up sightlines and vistas that are obscured for most of the year. In some cases, this may mean that a campsite that doesn’t provide much of a view throughout the warm portions of the year will suddenly afford beautiful views of the surrounding lands.

Additionally, you won’t have to battle many biting bugs, such as tick bites, during the winter. Most mosquitoes, ticks, spiders and other creepy critters die off or hibernate during the winter, so you won’t spend the evening slapping at bugs and checking your body for ticks. Additionally, most dangerous snakes spend the winter snoozing underground, so you aren’t likely to step on one sunning on the trail.

Spring Hiking Considerations

Spring may be one of the most beautiful and exciting times to explore the great outdoors. The new leaves on the trees and deciduous shrubs make the entire world look green, wildflowers provide color everywhere you look, and bird songs will usually form the soundtrack for your trip.

And best of all, you get to enjoy all of these things before many of the warm-weather problems present themselves. In fact, the early spring presents a number of the same benefits that winter does.

If you hit the trail early enough, you won’t have to contend with many bugs, and most of the poison ivy (and poison oak) leaves won’t have blossomed yet, which will reduce your chances of suffering an itchy rash. However, all of these threats will become factors by the middle of spring (depending on the local climate), so it is often wise to schedule spring camping trips as early as possible.

Spring can present a pretty significant challenge though, as the entire landscape will be covered in pollen. This can make allergy sufferers miserable and force them to spend much of the trip hiding inside their tent while taking antihistamines. But there are a few ways to limit the problems caused by pollen, and we discuss several of them here.

Trails and campsites occasionally become crowded during the spring, but the earlier you venture out, the smaller the crowds will be. However, you’ll need to be prepared for a wide variety of temperatures during spring camping trips, as the difference between the nighttime lows and daytime highs will be particularly exaggerated. Cold snaps are also a perpetual possibility in the early days of spring. These can be dangerous if you aren’t prepared for the cold weather and icy terrain, so it is important to make sure you still have all of your cold-weather gear anytime you hit the trail in the early spring.

Summer Hiking Considerations

Because most kids are out of school during the summer and many adults schedule their vacations for this portion of the year, summer is usually the most crowded time of year for most popular trails, national parks and campsites. This isn’t necessarily a problem for all outdoor enthusiasts, but those who prize peace and quiet may want to head to particularly remote locations during the summer.

Summer presents campers with all of the standard warm-weather challenges. Snakes, bugs, poison ivy and other familiar threats will be at full strength, afternoon thunderstorms are often common, and high temperatures will often persist through most of the day and night.

Those trekking in high mountains or northern latitudes may not experience uncomfortably warm temperatures, but campers and hikers in most places will suffer through daytime temperatures that climb into the high 80s, if not further. This’ll make you sweat throughout the day, and it can increase the likelihood of blisters, rashes and friction burns from clothing or backpack straps.

You can partially mitigate these factors by wearing appropriate clothing and changing your socks immediately, anytime they become damp. But there are still times in which you’ll be unable to escape the heat very easily, which can stoke tempers and fray nerves. You’ll just have to do your best to stay cool, and obviously, make sure you remain hydrated.

On the plus side, summer is the best time of year to enjoy most types of aquatic recreation, including everything from kayaking to fishing to swimming. In fact, the warmest days of summer are often the only times it is fun to go swimming in cold-water streams.

And while you’ll always need to keep food safety in mind while hiking or camping (especially if you are using perishable, fresh foods), it is wise to remember that food will spoil more quickly during the summer than any other time of year. Be sure that you keep hot foods hot and discard the remainder in an appropriate way to avoid attracting bugs. Eat everything you can (enlist the help of your companions if need be), but you can throw the last spoon’s worth or so in the fire.

Fall Hiking Considerations

A lot of people enjoy hiking during the fall, but the season is largely underappreciated among campers. That’s a shame, as there are a number of great reasons to pitch a tent during the season, including the amazingly gorgeous red, gold and orange colors of the canopy.

But while the changing leaves are certainly enough reason to get out and spend some time in the forest during the fall, the season offers a number of other benefits too.

For example, the fall is a great time to view wildlife. Most of the mammal and bird populations will be at or near their peak, and many of the adults will be accompanied by their young. Squirrels, jays and other animals will be busy collecting acorns, while bears will amble about looking for tasty berries, bugs and trash.

The temperatures during the fall – at least the early portions thereof – are usually pretty comfortable too and don’t require an outdoor blanket to sleep. The days often continue to get warm enough for you to wear shorts, and the nights aren’t usually perfectly suitable for sitting around the campfire. Additionally, fall, in many parts of the country, is the driest of all the seasons. This will allow you to enjoy hiking and camping without having to worry about rain ruining your good time.

Of course, fall does present its share of challenges too. The increased contact with wildlife will also include bugs and snakes, whose populations will also be nearing their peak during this time of year. Additionally, a few common allergens tend to bloom in the fall when the humidity drops, which can make allergy sufferers miserable.

On balance, the fall is clearly one of the best times to enjoy the outdoors, so make sure you get outdoors the next time it rolls around. As you can see, each season presents unique opportunities as well as challenges. Just try to incorporate the tips provided above and prepare for the difficulties described, this will let you make the most of the opportunities available to you and minimize the effect of the negative aspects of each season.

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How To Use Trekking Poles – Expert Advice

I used to think that trekking poles are for cowards, and one day, out of curiosity, I decided to give them a try. At first, I felt like off, but it so happened that the same day I used them I slipped while crossing a stream. I kept thinking throughout the day what could have happened if I didn’t have them since there was a sharp stick just on the place I was about to fall.

That was eight years ago, and I never stopped telling people about how poles are useful for crossing streams. I have since been using trekking poles, and I have come to realize that when using them I hike more miles, I have fewer backaches, and my knees aren’t so rubbery. They are more than poles; they’re an extension of me.

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Think of them as two extra legs. This means with them you get extra stability, allowing you to hike faster, safer, and for long distances. A study done in 1999, published in the Journal of Sports Medicine showed that trekking poles are able to reduced pressure on your knees by up to 25 percent. Another study by the Copper Institute indicated not long ago that trekking poles allow you to burn 40 percent extra calories while hiking. So, to cut a long story short, trekking poles WILL make a huge difference for you. But first, you need to know how to use them properly; otherwise, they won’t do you any good. Here, I will describe a methodical approach on how to use poles to your advantages, which will make your hiking easier, safe and efficient.

Adjusting The Wrist Strap

A wrist strap is one of the things people never take seriously and in fact, most people do not even know how to use them. When the wrist strap is correctly used it goes a long way in preventing aching hands and sprained wrists.

• To adjust the length of the strap, pull the tension block out. Once the block is removed, you may pull the loose end to tighten the strap, or the upper portion to loosen it. Once the desired size is reached, push the tension block back in.

 

How To Use Your Wrist Strap

Put your hand through the appropriate strap from the bottom so it rests snugly around your wrist. Then grasp the grip and top of the strap with your hand. Having your straps too loose is a common mistake. A properly adjusted strap is tight enough to help support the weight of your hand on the pole, but not so tight that it’s difficult to remove or restricts circulation to the hand.

Adjust The Pole Length

Adjust the poles so your elbow is at a 90 degree angle. When adjusting the height of the poles, make sure the number on the top segment of the pole is the same as the bottom segment.

Tightening Your Trekking Poles

Flip open the clasp, then proceed to make 1/4 turn adjustments to the screw until you get the desired tension. The bolt should be tight enough that when you close the clasp the pole supports your weight without sliding. And remember, when twisting the screw, righty tighty, lefty loosey!

Walking Uphill

When hiking uphill it’s better to keep the pole is short enough not to pull yourself up the hill but to help push off. So the tip of the pole should not be in front of the lead foot, rather keep the poles close to the body.

Walking Downhill

For extended descents or hilly terrains, your pole should be a little longer, in a way that you will be standing upright when you plant the pole in front of you. There are times you may need to adjust your poles so that one pole is on the longer side and the other is a bit shorter. For instance, when following a slope that zigzags such as hiking trails in Wisconsin. Having one short and the other one long helps you alternate them at each turn without any need to adjust every few moments. Make sure you test both pole lengths to make sure they are suitable for the terrain.

Moving The Pole Forward

This is one of the things that you might not think is important, but I’ve learned these few tricks from my friends who began using trekking poles and Nordic walking poles years before me, and I have found them to be very helpful. For a minute, just think about how you naturally walk. When you step forward with your right foot, your left-hand swings forward. The same thing happens when you step forward with your left foot. What is the basic science behind this? Our body is optimized to move this way to help maintain stability. Use the same principle on your hiking poles. So;

• Each trekking pole moves forward when the opposite leg does. Don’t try to alter the pattern by planting the pole on the foot near it.
• When stepping up (say on a ledge), make both poles move forward at the same time. This is a great technique, and you can use it to minimize leg fatigue.

I have seen some hikers plant the pole after two or three steps, but that kind of movement pattern isn’t good for me. But, that’s not to say it isn’t a style that can be beneficial when you’re free of heavy loads and on smooth terrain. I’ve come to realize it only takes a short while to develop the right movement patterns. Eventually, the poles will feel like an extension of yourself.

Be careful when you plant your poles on the rocky and hilly terrain. If the pole slips between two rocks, you may fall or snap the pole if you do not pull it back out straight away. These are just a few tips that can really help you use trekking poles to your advantage. As you use them, you may find other ways that work better for you. These are general recommendations that can make your hikes easier and more efficient. Most importantly, remember to choose the right trekking pole for you, since the kind of pole you use will also have an impact on your hiking experience.

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