Hiking
is an outdoor activity which consists of walking in natural
environments, often on hiking trails. It is such a popular activity
that there are numerous hiking organizations worldwide. The health
benefits of different types of hiking have been confirmed in studies.
What are the health benefits of hiking and trekking?
Are these outdoor events really beneficial for health? Is hiking or
trekking for everyone or has some age bar? Does hiking only has
health benefits or are there any psychological benefits too?
These are some questions which quite often strike in
our mind. If someone seeks answer to these questions, although most
of them are subjective in nature as far as the degree of benefits is
concerned, but certainly the response would be positive. Most of the
people would immediately say, "Yes there are countless
benefits." No doubt, there are many benefits of hiking and
trekking ranging from controlling obesity to preventing heart disease
to improving the quality of air we breathe.
While many sports activities and games require special
equipment or training to get started, the hiking is relatively much
simpler and more beneficial than any other exercise. Literally,
anyone can put on a pair of shoes along with few necessary gears and
equipments and start moving into the woods for a little fresh
air—this is called hiking. The scenery, accessibility and
diverse nature of hiking trails make this heart-healthy pastime
attractive for people of all ages, fitness levels and income
brackets. Moreover, except few points, hiking and trekking don’t
require any special expertise and skills.
Hiking or trekking allows us to maintain our body in
good working condition by walking which is really a good exercise. It
improves our physical as well as mental health and the list of
benefits from hiking and trekking is infinite. Hiking is essentially
walking that is considered to be one of the most perfect forms of
exercise for your body. You can get a chance to spend some quality
time together with the Mother Nature, so it also provides a mental
health antidote. Everyone can find trails to suit their physical
strengths. And unlike other activities or sports, it is a pursuit
that allows people to determine their own limitations.
Many research findings and studies show that hiking is
an excellent way to lose extra pounds and improve overall health. To
improve overall health, we don’t necessarily need to do heavy
and painful workouts, but just a short brisk walk of few minutes can
be more than sufficient. According to the American Heart Association,
it’s best to walk vigorously for 30 to 60 minutes 3-4 times per
week. But even low- to moderate intensity walking can have both
short- and long-term benefits. Similarly, According to Walking for
Health, people "won’t find a better way to lose weight than
walking." The results will be more permanent and pleasurable
than any diet or weight loss scheme.
For example, in December, 2001, the US surgeon general
called the increased rate of obesity in the United States an
epidemic. The report states that 2/3 of Americans are overweight or
obese, and the number is increasing year after year. In addition,
thirteen percent of children are overweight. The report recommends
that communities create safe sidewalks or walking trails to encourage
physical activity. Not only these, but there are many more research
findings that clearly show multiple health benefits of hiking and trekking.
When it comes to enlist the health benefits, then the
list may go endless consisting of several mental as well as physical
health benefits, such as losing excess pounds, preventing heart
disease, decreasing hypertension or high blood pressure, improving
and maintaining mental health, slowing the aging process, preventing
osteoporosis, improving the quality of the air we breathe, preventing
and controlling diabetes, improving arthritis, relieving back pain
(which has become an epidemic in the modern contemporary world along
with healthy habits for a healthy life i.e. team building skills,
positive attitude, kindness, empathy.
At last but not the least, hiking has countless health
benefits and the beauty is that it doesn’t cost you much.
Moreover, while at hiking you can take other family members and your
young children along with you without much difficulty. Indeed, it is
a good idea to spend more time with your family and children. For
young children, it helps improve their physical stamina and team
building skills.
Hiking
can refer to cross-country walking of a longer duration than a
simple walk and usually over terrain where hiking boots are
required. A day hike refers to a hike that can be completed in
a single day, often applied to mountain hikes to a lake or summit,
but not requiring an overnight camp, in which case the term
backpacking is used. Bushwhacking specifically refers to difficult
walking through dense forest, undergrowth, or bushes, where forward
progress requires pushing vegetation aside. In extreme cases of
bushwhacking where the vegetation is so dense that human passage is
impeded, a machete is used to clear a pathway.
Hiking
a long-distance trail from end-to-end is also referred to as
trekking and as thru-hiking in some places, for example on the
Appalachian Trail (AT) or Long Trail (LT) in Vermont. The
Long Trail is the oldest long-distance hiking trail in the United States.
Hiking
is one of the fundamental outdoor activities on which many others
are based. Many beautiful places can only be reached overland by
hiking, and enthusiasts regard hiking as the best way to see nature.
Hikers see it as better than a tour in a vehicle of any kind or on an
animal (such as horseback riding) because the hiker's senses are not
intruded upon by distractions such as windows, engine noise, airborne
dust and fellow passengers. Hiking over long distances or over
difficult terrain requires both the physical ability to do the hike
and the knowledge of the route and its pitfalls.
Hikers
often seek beautiful natural environments in which to hike. These
environments are often fragile: hikers may accidentally destroy the
environment that they enjoy. While the action of an individual may
not strongly affect the environment, the mass effect of a large
number of hikers can degrade the environment. For example, gathering
wood in an alpine area to start a fire may be harmless if done once (except
for wildfire risk). Years of gathering wood, however, can strip
an alpine area of valuable nutrients. Generally, protected
areas such as parks have regulations in place to protect the
environment. If hikers follow such regulations, their impact can be
minimized. Such regulations include forbidding wood fires,
restricting camping to established camp sites, disposing or packing
out faecal matter, imposing a quota on the number of hikers per mile.
Respect
for The Environment (and
others)
Many
hikers espouse the philosophy of Leave
No Trace: hiking in a way such that future hikers cannot detect
the presence of previous hikers. Practitioners of this philosophy
obey its strictures, even in the absence of area regulations.
Followers of this practice follow strict practices on dealing with
food waste, food packaging, and alterations to the surrounding environment.
Human
waste is often a major source of environmental impact from hiking.
These wastes can contaminate the watershed and make other hikers ill.
Bacterial contamination can be avoided by digging 'catholes' 10 to 25
cm (4 to 10 inches) deep, depending on local soil composition and
covering after use. If these catholes are dug at least 60 m (200
feet) away from water sources and trails, the risk of contamination
is minimized. Many hikers warn other hikers about the location of
their catholes by marking them with sticks stuck into the ground.
Sometimes
hikers enjoy viewing rare or endangered species. However, some
species are very sensitive to the presence of humans, especially
around mating season. To prevent adverse impact, hikers should learn
the habits and habitats of endangered species.
There
is one situation where an individual hiker can make a large impact
on an ecosystem: inadvertently starting a wildfire. For
example, in 2005, a Czech backpacker burned 7% of Torres del Paine
National Park in Chile by knocking over an illegal gas portable
stove. Obeying area regulations and setting up cooking devices on
designated areas (or if necessary on bare ground) will reduce the
risk of wildfire.
Types
of Hiking
Backpacking
– also known as trekking, a multi-day, often arduous hike
especially in mountainous regions
Dog
hiking – hiking with dogs
Scrambling
- "non-technical" rock climbing or mountaineering OR
"technical" hiking
Thru-hiking
– hiking a trail from end to end in one continuous hike (people
may end to end a trail, but in section hikes)
Ultralight
backpacking
Waterfalling
– AKA waterfall hunting and waterfall hiking is hiking with the
purpose of finding and enjoying waterfalls
Hazards
of Hiking (The
following
reading pertains
to extreame
hiking)
Hiking
may produce threats to personal safety. These threats can be
dangerous circumstances while hiking and/or specific accidents or
ailments. Diarrhea has been found to be the most common illness
afflicting long-distance hikers in the United States.
Dangerous
hiking circumstances include losing the way, inclement weather,
hazardous terrain, or exacerbation of pre-existing medical
conditions. Specific accidents include metabolic imbalances (such as
dehydration {See
Sun Smart} or hypothermia),
topical injuries (such as frostbite
or sunburn {See
Sun Smart}), attacks
by animals, or internal injuries (such as ankle sprain). See
First Aid
Hikers
often propose a set of behavioral prescriptions to minimize these
threats. A well-known example of such a set of prescription is the
Ten Essentials.
The Ten Essentials is a list
of essential items hiking authorities promote as recommended for safe
travel in the backcountry.
The Ten Essentials were first
described in the 1930s by The Mountaineers, a hiking and mountain
climbing club. Many regional organizations and authors recommend that
hikers, backpackers, and climbers rigorously ensure they have the ten
essentials with them. However, many expert hikers do not always carry
all the items.
According to the
Mountaineering: The Freedom of the Hills, the ten essentials are:
Map
Compass
(optionally supplemented with a GPS receiver)
Signaling
devices, such as a whistle, cell phone, two-way radio, satellite
phone, unbreakable signal mirror or flare.
Plastic
tarp and rope for expedient field shelter.
Not every expedition will
require the use of an essential item. Carrying these basic items
improves the chances that one is prepared for an unexpected emergency
in the outdoors. For instance, if a hiker experiences a sudden snow
storm, fresh clothes and fire starter may be used to keep warm, or
the map and compass and headlamp will allow them to exit the
wilderness quickly; otherwise hypothermia becomes a prominent
possibility, perhaps even death.
Attacks
by humans are also a reality. There are organizations that promote
prevention, self defense and escape. The cell phone and GPS devices
are used in some organizations.
In
various countries, borders may be poorly marked. It is good practice
to know where international borders are. Many nations, such as
Finland, have specific rules governing hiking across borders.
Hiking
equipment
Hiking
equipment is gear or equipment that one takes along on an outdoors
hiking trip. While hiking is considered different from backpacking
(overnight camping), the equipment is of necessity of a shorter term
more practical nature for such a walk. However even for a day trip it
is prudent to pack at least rudimentary solutions for eventualities
that may arise including being forced to stay the night, getting
lost, or accidents.
Hiking
equipment may be considered in several categories
Items
Worn — Things that a hiker wears on the hiking trip. This
may include footwear, clothing, head gear, etc.
Carrying
Items — Backpacks, waist packs, walking sticks or staffs, etc.
Essential
gear — Items that are essential for the hike safety or
necessary in potential emergency situations.
Food
and drink — Food items to consume as snacks, lunch, or in emergencies.
Optional
Items — Any other items that the hiker desires to bring along
including seating pads, chairs, notebooks, hammocks, and sometimes
even computers.
Weight
and bulk limit the amount of equipment that one can carry
(particularly if one follows the principle of Leave No Trace and does
not discard items on the trail). Criteria for packing an item include
weight, bulk (size), number of alternative uses and the chances of
each of those uses becoming apparent, weighed against the importance.
For example, a whistle may seem unlikely to become necessary, but can
be real life saver when it does and weighs next to nothing. Other
items, like a sleeping
bag , can also be important but can also be very
restricting, so a simpler alternative like an extra layer of clothing
might be a better idea.
First
of all, one needs something to carry the equipment in. This can be
simple fisherman's jacket or a daypack for short hikes, or a full backpack.
Items
Worn - The hiker will generally consider clothing items based on
the expected weather and demands of the particular hike location. For
example rain or snow would require different gear than a desert environment. Footwear
— Many hikers wear hiking boots or shoes. These come in a
variety of high top (better ankle support), or low top (more
comfortable) styles. Some hikers wear various rugged outdoor
sandals. Footwear should be rugged enough for the terrain envisioned (hiking
boots for a rocky mountain, vs sneakers on a paved rail trail).
Hikers will generally consider water proofing the boots or shoes
based on the weather (rain, snow or slush), and the nature of
the trail (swampy or wet). Along with footwear most hikers
should also consider socks that will help wick sweat from the hiker's
feet, provide warmth, and provide buffering inside the shoe. Headwear
— A hat can provide cooling in the summer, warmth in the snow,
and protection from sun. Pocket
knife, possibly with a tin opener and a saw. Flashlight
plus spare batteries and bulb Map(s)
with sufficient detail to be meaningful Compass
— roughly knowing which way is North can already make a huge
difference. It is also helpful to know the declination from Magnetic
North to True North applicable to your location.
First
aid kit Matches
and/or a lighter and possibly a flint or magnifying glass
(always work, even when wet) Tinder
— plus knowledge how to start a fire. In emergencies, a campfire
can be one of the biggest life savers (warmth and signalling) and it
is not as easy to make as some might think. A fire also keeps up the
spirits, which can also be a life saver. Candles
— for light but also a useful aid to start a fire Water
flask, plus water if needed
Food
— preferably with a low water content to keep the weight down
(if water is readily available on the spot)
Plastic
bags of various types and sizes to keep things dry and pack
things out. Ziploc bags are very practical because they are easily
closed and opened. Garbage bags can be used to line the backpack
with, but also to put in one's shoes to keep the feet warm, even when
the socks are already wet.
Insect
repellent
Mat
— even a small thin one can make a difference in emergencies
Clothes
— best worn in layers, so one can easily adapt to changing
circumstances. So two thin sweaters make more sense than one thick
one. Also, on overnight trips, keep one set of clothes dry for
evenings and nights (eg a jogging suit) and put the dayclothes back
on before one starts walking, even if they are wet.
A
warm hat or cap — even when no cold weather is expected.
Per weight and volume, this is the best insulator because a lot of
body heat escapes through the head ("If your feet are cold, put
on a hat").
Big
handkerchief — for various purposes, such as a rough water
filter, a thin scarf or a bandana to keep the sweat out of one's eyes
(should be big enough for that purpose).
Rain
jacket or parka — preferably either one that fits over the
backpack or accompanied by a separate pack liner
Boots
— Often heavy boots with soles with a thick profile and high
heels are recommended to avoid twisted ankles after a misstep, which
is one of the worst things that can happen to a solo hiker. However,
heavy boots put a lot of weight where it is least desirable and are
thus exhausting. A less popular alternative philosophy is to use
light trainers with thin soles so one can feel the ground one walks
on and avoid making missteps in the first place.
Socks
— as with boots, special attention should be given to socks (eg,
no irritating ridge above the toes). Footwear is obviously essential
for long distance walking.
Toilet
paper or paper napkins — also handy as kindling
Sun
cream and sun glasses — may be essential for those who are
easily sunburnt, eg fair skinned people who rarely go outside.
Especially on snow, water or (to a lesser degree) sand. The
reflection of snow can lead to snow blindness.
Remember
that this is only a guide
Worth
considering
Tent
and/or ground sheet — the sheet (plus a rope) can be a simple
substitute for a tent.
Bivvy
bag or space blanket — a simple substitute for both a tent and
a sleeping
bag , mostly to keep out wind and rain.
Hammock
— especially popular in the tropics, to stay away from most
insects, especially poisonous ones.
Pillow
— small or big, preferably inflatable because of bulk (possibly
neck pillow). Can be improvised on with clothes or backpack.
Mosquito
net
String
— for all sorts of purposes, such as a clothes line
Rope
— various lengths and girths, for various purposes, eg
Parachute cord. Maybe also (copper) wire.
Fishing
line and fish hooks — extremely light weight, but potentially a
life saver. The fishing line is also very versatile (eg for repairing boots)
Machete
— may be frowned upon or even confiscated in National Parks,
but can be essential when one wishes or needs to go off the beaten
track, where one may encounter thick vegetation. Also very handy for
construction and collecting firewood. Can also double as a spade.
Small
Axe or Hatchet
Cooking
pot or billy
Stove
and fuel — can be as simple as an Esbit cooker. Esbit blocks
are also good firestarters, albeit not too environmentally friendly.
Spoon
and possibly other eating utensils
Rain
pants
Cyanoacrylate
or Super Glue — Can be used to stop bleeding and cover wounds;
preventing further damage, or infection.
Sarong,
shawl or other large cloth — for various purposes, such as a
(spare) towel or sleeping sheet (or sleeping bag liner)
Scarf
— can double as a headdress
Gloves
Flip
flops or sandals — for the evenings or night visits to the
toilet (or what ever passes for that)
Towel
— can double as a scarf or head dress (against the cold)
Soap
and shampoo — can be frowned upon in National Parks. Preferably
bio-degradable. Use sparingly and away from lakes and rivers.
Sewing
kit, possibly with a scalpel
Heliograph
— a mirror with a hole in it for signalling airplanes. Requires
knowledge of how to use it.
GPS
— an electronic device (preferably a rugged and waterproof
model) used to display and monitor progress on trails downloaded from
the internet or pre-made mapping systems, record trails on the fly,
and keep track of trip times and other data. Good GPS systems have
electronic compass and altimeter and either come pre-loaded or allow
the user to add topographic or aerial maps to help one to keep aware
of changing elevation and avoid sudden dropoffs or other hazards.
Some GPSs allow Data logging.
Walking
stick
Notebook
Earplugs
— some forests can be noisy, especially cicadas in the tropics
Elastic
bands — various sizes and girths for various purposes
Gaffer
tape — for quick repairs
canteens
— one canteen can hold about a liter of water
Radio
— eg to listen to weather reports
Tweezers
(if not already in pocket knife) — for removing thorns and such.
Spade
— for various purposes, eg to dig a cathole.
Snacks
— preferably of the healthy kind, as emergency 'power food'.
Beta
light — handy for reading maps and possibly to catch fish at night
Black
Shoe Polish — Can be used for marking and camouflage or as a
fuel for fire, also giving off a smell that can repel animals
Special
interests
Binoculars
— not only for birders
Camera
plus spare batteries and film/memory card
Gaiters
— essential for those planning to cross shallow bodies of water
or walk through tussock. However gaiters are useless unless worn
properly. Always ensure that they are pulled down around the boot,
attached to the laces and sufficiently tightened in order to form a
waterproof seal around the foot. Gaiters should only be tightened
around the calf when crossing water,otherwise they may cut off circulation.
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