The Joys of Walking

But going on foot has other benefits too. Most people will agree that a ten to twenty minute walk in the air is a great way to clarify your thoughts and put your problems into perspective. One aspect of walking that is under-appreciated is how much it can enhance your creativity. “Studies have shown that spending as little as an hour a week in a natural area can have a positive influence on creativity” says James A. Swan, PhD, author of Nature as Teacher and Healer. New ideas, thoughts and emotions often surface during a walk. Be sure to write these down immediately after your walk, or perhaps keep a small Dictaphone on you to record such thoughts. Walking gets you away from the crowds. Studies have shown that 80% of people stay within 300 yards of their vehicle, so by going that extra distance you will quickly get into quieter, less disturbed areas.

Many people enjoy listening to music while walking. Personally I do not like being divorced from my natural surroundings. I find that a better use of walking is to increase one’s sensual awareness, particularly if you are in a natural setting. Use all your senses to gain a greater appreciation of your environs. Learn to read the countryside with your eyes – the broader canvas painted by glaciers and erosion, the impact of humans and especially older traces thereof; the presence of old habitations, field walls and drains, quarries, gravel pits, decaying fence posts, second growth forest. Watch for animal tracks and signs, listen and try to identify bird song, the drumming of woodpeckers, the rustle of creatures rummaging in the undergrowth, the sighing of wind through the trees, the first flowers and buds to appear, shapes and patterns in the clouds. Feel the shape and texture of bark, flowers and leaves (but learn to identify and avoid poison ivy).

Smell the aroma of freshly mown grass, the varying scent of new flowers, the rich scent of different fungi, decaying wood and leaf mould, the warm air from the south, and the cold, crisp air from the north.

A walk is a great way to share valuable time with family, friends and colleagues. Rather than always going out on your own, ask someone to join you. Next time you have a meeting why not take it outdoors? You may well find that the fresh air will help you ‘think outside the box’ and inspire greater creativity.

Walking and hiking is an easy way to meet some wonderful people, perhaps even your next partner, and many clubs offer hikes especially for singles, dog owners and others.
For those seeking to blend a physical challenge with fun, orienteering is the ideal participation sport for young and old. Called a “thinking sport”, it involves a combination of map reading and decision-making skills. There are levels to suit all ages and skills, in addition to enjoying a great workout.

Walking vacations are becoming an increasingly popular mode of exploration. Rambling through the countryside gets one closer to its heart than any other mode of travel. Close your eyes awhile and imagine the scent of wild rosemary and sage assailing your nostrils as you brush past these herbs on a trail in France, or the coolness of a mossy glade in an Irish oak wood. Birds and other wildlife flit around you, while all the while you are absorbing information imparted by your guide on the local history and culture. Hiking uphill to a castle or a town gives you a greater appreciation for what life might have been like there during the mediaeval period, or why that situation was chosen in the first place. And your reward? Arriving at a shady taverna for lunch, ordering a cool drink, then sitting and perusing the menu of fresh, locally produced foods. There are few better experiences.

Such small group travel experiences particularly suit single travelers. It is a safe environment, sharing experiences with others, and having the advantages of a knowledgeable local guide. From a good guide, someone inspiring and entertaining, you will learn infinitely more than from any number of guide books, get introduced to locals, and have your personal interests attended to.

Terry Carruthers is director of his own company, www.WalkingExperiences.com, and has been guiding people through many countries for over 13 years. An author, naturalist and guide, Terry’s philosophy as a tour leader is to offer a combination of moderate exercise with insightful information into the locale’s human and natural history.

Your Body Was Made to Move

I have good news and bad news for you.

The good news is that you can remain independent and
able to take care of yourself for as long as you are alive on
this planet.

The bad news is that you must work harder every year to
keep your body operating efficiently. When I was a child the
message I heard was that “old people” were supposed to
“slow down and take it easy.” Nothing could be further from
the truth.

Your body is a machine–a magnificent creation capable of
operating efficiently for as long as you need it. Do you take
care of it? Or do you ignore its calls for help? As you age, do
you operate under the philosophy “I worked hard all my life
and I’m never going to work at anything ever again.” In my
work teaching strength exercise classes to older adults I
hear “I don’t need to exercise” over and over again.

Experts tell us that after we reach maturity (about age 30),
our muscles begin to waste away at the rate of one-half
pound a year unless we work at keeping them strong. If you
are 60 now, that means that you may already have lost 15
pound of muscles. No wonder it’s getting harder to get up
off the couch without a helping hand. By the time you’re 75,
you’ve lost most than 20 pounds of muscle.

These same experts say that the stronger your legs are, the
less likely you are to ever have to go into a nursing home.
Why not work on keeping your legs–and the rest of your
body–strong enough that you are not liable to fall? Falling is
the things that seniors fear most. And with good reason.
Falls often result in a broken hip and many of those with
broken hips will never return to living independently.
Another benefit of exercise is that it can help prevent mental
decline according to an article in the Tufts University Health
& Nutrition Letter March 2006 A study in Seattle followed
1740 adults age 65 and older with normal mental functions.
The scientists found 32 percent less risk of dementia in the
group that exercised at least three times a week. The most
frail at the start of the study benefited the most.

Maybe you are one of those who has always hated to
exercise. You would never think of letting your automobile
operate for years without maintenance and yet you refuse to
care for your body. Any vehicle will become rusty and
inoperable after years of letting it sit. And your body is no
different. It needs to be cared for — and it needs to move..
Joints need to be stretched to keep them flexible. Muscles
need to be used to keep them from atrophying.

I ask the older adults in my strength classes, “What
happens when you stress your muscles?” And they reply in
unison, “They get stronger!” We repeat this until they begin
to believe it–and they see their own bodies becoming
stronger after a few weeks of strength exercise classes.
A recent report from the University of Florida states, “For
healthy older men and women, strength training not only
firms muscles, but also significantly improves physical
endurance and aerobic power, which can help prevent or
delay a number of diseases including heart disease.”

Most exercise regimens focus on aerobic or endurance
exercise–such as walking, jogging or using a treadmill. I
frequently hear older adults say, “I walk a mile every day.
That’s all the exercise I need.”

WRONG! Walking does almost nothing to improve leg
strength–unless you are walking up hills. And many older
people “mosey” instead of walking briskly.

“Strength training is not typically viewed as a means for
improving cardiovascular and respiratory performance.
We’ve shown that resistance exercise may be another valid
means of increasing cardio-respiratory endurance in older
adults,” said Kevin Vincent of the University of Florida, “For
people over 60, the best choice is to pursue both aerobic
and strength training for maximum benefits.”

Don’t let the fact that you are currently inactive stop you from
exercising your body. Create a program for yourself that
includes brisk walking and strength training to keep your
body operating efficiently.

Phyllis Rogers is a Certified Fitness Trainer and Specialist
in Fitness for Older Adults. She has taught over 1300
strength classes for older adults in Atlanta, GA and is
author of “Over 40 & Gettin’ Stronger”–which contains an
easy-to-learn strength workout.
If you are new to strength exercise the book can get you
started–you’ll read about the benefits of strength exercise
and how to do it correctly to obtain the most benefit.
She has recently completed an audio CD in which she
gives verbal instructions for each of the exercises. Play the
CD and check the book for posture as you perform the
workout. Visit http://www.StrongOver40.com for information.

Stretching: The Importance of Stretching

When we think of getting healthy and staying fit generally I believe our minds dwell on exercise and nutrition.

Often, there are those of us who cannot exercise vigorously for various reasons of health conditions, weight or age.

I had a chiropractor who I greatly respected and loved (he fixed my back aches!) who told me even if you don’t exercise, at the very least just stretch every day.

I really didn’t take it to heart at first. Then when I moved away and didn’t have the luxory of his skills, I noticed that my back was starting to hurt more frequently.

I remembered what he said. I had been out of my workout routine for several years and so decided that instead of getting back into it at that moment, I’d try his stretching suggestion.

Interestingly enough, once I started doing some simple stretching exercises each day I began to feel better. Quite a bit better in fact!

I think this leads to a pretty clear point. It doesn’t matter how intensely you can exercise, it is still critically important for you to do what you can to
stay fit. Stretching gets the blood flowing where it needs
to go.

As should always be noted, you should consult with your physician prior to even the lightest exercise.

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Exercise Nutrition: How To Keep That Energy Up!

How many times has this happened to you?

>> You psych yourself up mentally (you are GOING to do it!)

>> You don the outfit (you can practically feel the energy flowing through your veins!)

>> You lace up the running shoes (Nike: Just Do It - that’s you.)

>> You grab your towel (because ANYONE SERIOUS needs a towel).

Then it’s time.

It’s time to sweat. It’s time to burn the evil fat from your body. You face the treadmill (or stair climber, or rowing machine, or exercise video with the perky aerobics instructor on it).

And you start.

You warm up, and start moving faster and faster. The sweat starts to pour. The blood is pumping. Man, you are burning! That size 2 exercise instructor is going to look like a whale compared to you when you get through!

The adrenaline hits your blood and you feel GREAT! You could exercise forever! In fact maybe you will exercise forever!

Your time winds down. Ok, maybe you’d better slow down, no sense in going TOO crazy here. The cool down sure feels good. You turn off the treadmill, or the exercise video and head to the shower.

Then it hits you.

EXERCISE REPERCUSSION.

You feel like you want to die, or at least sleep for about 12 hours. You go through the day craving anything you can easily grab: anything edible or, depending on how good it looks, anything at all. Nutritional value? Who cares!

But nothing seems to satisfy you and you could swear that you’ve just eaten all the calories you burned during exercise PLUS more!

What was the point in exercising at all if you go through your day tired and eating everything in sight? It was just a waste of your time and a stress on your body for nothing right?

Well, not necessarily, not if you can learn from it. Here’s how to avoid the above experience when exercising:

1) Check Your Hydration Levels

(I know not really exciting—but it will do wonders!!)

The average adult loses 10-12 cups of water a day (that’s not including water we lose from exercise, caffeine, etc).

It’s estimated that approx 75% of North Americans are chronically dehydrated. And even MILD dehydration will slow down one’s metabolism as much as 3%.

And here’s the key, all you exercisers: Lack of water is the #1 trigger of daytime fatigue!!!! Unfortunately this fatigue often gets mistaken for hunger and we eat more than we need in a desperate effort to get that water back into our bodies.

What can you do?

Before your workout: drink 1-2 glasses of water

During your workout: Have about ½-1 cup of water for every 20 minutes of exercise

After your workout: Have at least 3 cups of water in the hour after you exercise.

2) Check Your Pre-workout Nutrition

Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers).

Some people prefer to get their carbohydrate from fruit also, it depends on what works for you.

Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy.

3) During your workout:

If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body.

If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i.e. From sports bars, fruits or whole grains).

If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion

4) After exercise:

Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc.)

Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue.

Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast.

The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you.

Hopefully the next time you decide to face the treadmill (or the exercise video) you’ll be able to feel great both during AND after you exercise.

You’ll be able to feel as if you’ve made your body better and stronger, by feeding it and exercising it and keeping that energy up!

Kathryn O’Neill is a contributing writer for Diet and Weight Loss Reviews .

For more weight loss tips and free diet reviews, visit http://www.freetobethin.com.

3 More Excellent Health and Fitness Tips

Here are 3 top tips to help you develop your running, firstly, the common problem of stitches. Stitches are probably the most annoying things that you can get when you’r running, second only to getting cramp (I shall come back to cramp).

The best method to avoid getting a stitch is very simple, it is this: Simply do not eat or drink within 2 hours of going for a run. If you follow this advice you should not get a stitch, you are at least much less likely to anyway! If you do need a drink, only drink little sips!

Okay, when you’re running, probably the most annoying thing you can suffer from is cramp! Most runners have probably experienced cramp of some sort during their lifetime and know what I’m referring to!

My second tip is an easy way to avoid this suffering! Cramp and dehydration go hand in hand, so my tip is to keep hydrated while running, especially on long runs where fatigue will take its toll! So take some water when you go out running, if you don’t want to carry a water bottle while you run, then drop a bottle off half way round your route, then drink it when you reach half way, then pick it up again upon completion on your way home! Other options include hydro packs and other similar products which I personally find very effective during endurance runs! By keeping hydrated you will fight off cramp for a much longer time, but, if you do happen to get cramp, my top tip to get rid of it, is to stretch the muscle in question out, this will help relieve the cramp!

My third tip is a great way for measuring your cardiovascular fitness at a high intensity, then in the future as a monitor for seeing how you have progressed! Okay, start off by having a good thorough warm up, then the test is this: run as far as you can in a 12 minute period, this is recommended round a track to keep measurements accurate! As you run remember how many laps you have completed, when your alarm goes off after 12 minutes, stop where you are and work out the distance you have travelled, this distance is used to measure your fitness!
Less than 1,750 metres is poor.
1,750-2,250 is average.
2,250-2,750 is slightly above average.
2,750-3,500 is good!
Anything over 3,500 is excellent!

Do this monthly and see how your fitness improves! This is a good measure of how you have improved!

Follow these 3 tips for happy running, and to gauge your improvements!

Victor Lensora - Owner of Health and Fitness - tips and advice, offering superb running and health tips, also owner of the New, Running to Win - Running Tips and Advice website offering helpful and interesting tips to improve your running! It’s a must to read for all runners.

How to Fit Exercise into a 12 Hour Work Day

Here’s a question I get all the time: I truly have no time to exercise. What can I do? Simple, don’t exercise you’re to busy. Just kidding. Let me give you an example of a client I consulted who had the same problem. She was working full time, going to school part-time, had a 6 year old and basically felt she couldn’t find time to exercise. Since she had very little time, joining a gym was not really an option. So here’s what we came up with.

Everyday she had to walk to work and back instead of taking the bus. She worked in a high-school with access to 12 flights of stairs and a weight room. Her goal everyday at work was as follows: Upon entering the building she had to walk up to the sixth floor 2 times. Anytime she had to leave her office she had to walk up to the sixth floor of the building and back down. That was 4 times a day. Before she left for the day she had to walk up to the sixth floor 2 times. She also had to visit the weight room and do 20 pushups, 20 dumbbell shoulder presses with 10 lbs, and 20 back rows with 50 lbs. She visited the weight room twice a week. Is this program perfect? Of course not but what program is perfect. For someone who thought she had no time she was able to do aerobic work 5 times a week plus 2 strength work-outs. She also happened to lose 14 lbs. in nine weeks. That’s excellent progress for some one who initially thought she had no time to exercise.

The point I’m trying to make is that having no time to exercise is usually just a perception. Usually it’s just a matter of fitting it in somewhere in your day. Another misperception is that exercise has to take place within a specific hour or time frame. In this particular case the exercise took place at intervals throughout the course of a day.

If you are truly busy (and most of are) and feel you have no time to exercise (and most of need to) try finding little spots in the day to fit it in. It really doesn’t take much for it to add up. Remember 3 ten minute sessions over the course of a day will add up to 30 minutes. Many experts agree that 30 minutes is the minimum amount of exercise people should get each day.

I hope this example gives you or someone useful ideas on fitting exercise into your busy schedule.

For over 12 years Virgil has helped numerous people from all walks of life reach their strength & health related goals. His career highlights include working as a strength & conditioning/baseball coach for the New York Mets Instructional Baseball Academy, serving as an assistant with the WNBA New York Liberty’s strength & conditioning staff and creating the Ultimate Stair Exercises DVD set http://www.StairExercises.com which has sold in 6 countries. Currently Virgil continues to teach, train clients and is releasing a new DVD series entitled GetFit Anywhere http://www.GetFitAnywhere.net Subscribe to his free health & fitness journal at: http://www.GivStrength.com

Outdoors Sports in Winter

Outdoors sport in winter and, generally speaking, exercise during this season should be regarded more trustfully by sedentary people as well as by gym-addicts. Advantages such as reinforcing, maintaining and increasing health, characterizing outdoors exercise, do not cease during winter; on the contrary, they can acquire new values.

If winter sports amateurs do not need any pleading, there is a big mass of people who would like to exercise without skis, skates or sleighs. The common reflex is to assault the fitness, body building, aerobics, tae-bo etc. studios. Of course, in this period, force training largely depends on gyms - in the other seasons the push-ups, pull up, squat are much more easily practiced outdoors.

Meanwhile, endurance (aerobic) exercise, which should always accompany anaerobic training, can and should be done outdoors even during the cold season. Fast walking, running and cycling are most recommended. In the case of people who haven’t trained in winter but are used to practicing exercises such as these in other periods of the year, we must stress that dosage of effort should be done more prudently than in the warmer seasons.

The superior as well as the inferior parts of the respiratory apparatus aren’t used to the cold air flow; thus, they need to be trained step by step in order to avoid laryngitis, trachaeitis, bronchitis etc. As pulmonary ventilation increases during aerobic effort, the air flow cannot warm up sufficiently while passing through the respiratory apparatus - thus alternating lower effort periods or even taking breaks is recommended - in order to allow warming up again.

When the body has been trained for winter conditions, the timing of a usual effort session can get close to the one habitual in warmer seasons - a bit reduced. Thus for rapid walking it can extend to an hour, an hour and a half; for running, to 30-45 minutes.

The sports gear is a most important aspect: it must assure thermal protection without overheating. Up-to-date research recommends using three clothing layers which create two successive air layers.

For the first fabric layer, touching the skin, cotton (most recommended in summer) must be avoided. Here synthetic fabrics such as Goretex, Polarteck and Lycra are used - they do not retain perspiration and do not transform themselves into cold wet compresses for the chest and back.

For the second layer, warmer materials - such as wool - can be used; the fabric for the last layer has to be water and windproof.

One must give special attention to protecting the head, neck, hands and feet. Especially the head must be covered with a hat made of the same types of fabric as the first layer: scientific studies have proved that the skull allows the greatest heat loss. For protecting the neck, it is good to wear polo necks or scarves made of the same material as the clothing’s last layer. Leather gloves must be avoided: they forbid eliminating the perspiration - as wearing several pairs of cotton socks does, too.

Last but not least, we must mention the body’s hydrating level: cold as well as heat tend to make the sportsman dehydrate.

If these recommendations are respected, we can train and enjoy exercise also during the cold season.

Isabel Curini is a fitness trainer and editor at HealthFitnessWorld (http://www.healthfitnessworld.com ) - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.

HealthFitnessWorld.com is dedicated to providing high-quality, useful, and free advices, tips and resources on health, fitness, body building, beauty, yoga, massage, acnee, medicine, nutrition, supplements, weight loss, depression.

This article may be reprinted or published without the author’s consent as long as the “About” and “weblinks” are kept intact.

Heart Health and Weight Loss Come Quicker and Better Using These Exercise Principles

About 100 years ago, when I was on the high school track team, Coach Miller “encouraged” us to do “wind sprints”. We would jog around the track for a while, suddenly break into a sprint for about 40 yards and then slow down to a walk as our lungs cried out “Please don’t do that again.”

In the beginning we looked upon this activity as an extreme form of punishment but we learned later that these alternating intensity workouts, now known as interval training, dramatically improved our energy and performance.

Don’t panic. I’m not recruiting for the geriatric track team but there is a law of nature at work here that applies to the young or old, fit or fat. Our Creator designed the human body with the miraculous ability to adapt.

Natalie, our adopted granddaughter spent the first thirteen months of her life confined to a crib in a crowded, understaffed hospital in Siberia. Upon arriving in her new home in Dallas, Natalie immediately began to make up for lost time. In a few short months she rushed from crawling to walking to sprinting like an Olympic gymnast.

Natalie’s Mom and Dad will attest to the fact that her “normal” activity level accelerated from inactive to an astounding high-energy dynamo.

If you are a couch potato (heaven forbid) or in the “as little as possible” exercise category you too can make dramatic progress in your physical condition by employing the interval training concept. And it will take as little as three 29-minutes sessions per week.

A Canadian study followed exercisers who burned 300 to 400 calories per session. A control group matched the same routine one-third of the time. Two thirds of the time they exercised for a shorter period during which they burned only 225-250 calories-but they included occasional 30-90 second bursts of high-intensity exercise. The fat loss of the group who worked out less was nine times greater than the subjects performing moderate exercise.

Of the three key exercise variables…how often you do it, how hard you work and how long you last, intensity has the most powerful effect. Your body responds to short bursts of intensity by releasing a cascade of fat-mobilizing hormones and anti-aging growth hormones that supercharge your metabolism and burn extra calories for 24 hours or longer.

Fat loss is only one of the benefits. A new study by British researchers tracked 1,975 healthy men over ten years. The men who exercised the hardest had a 47% percent lower risk of death from all causes and a whopping 62% lower risk of death from heart disease, compared with those who reported very little or no intense exercise. The best part however is that these benefits were achieved with as little as nine minutes per day of vigorous activity.

The principle of adaptation also applies to strengthening your muscles, which need to be worked hard to become stronger. The average person loses up to 20 pounds of muscle by age 70 and since each pound of muscle burns up to 50 calories per day it is easy to see why “love handles” and “spare tires” sneak up on us.

Those who are on a low carb diet (I hate the word diet) such as Dr. Atkins Diet or South Beach Diet your exercise has a distinct advantage over the low-fat dieters. Low carbers have a limited amount of glycogen (stored sugar) available and so the body utilizes the fat on the belly, hips and other unwanted places as the primary sources of energy during exercise.

Think you’re too old or out of shape to get started on “wind sprints”? It’s never too late to start feelin’ great!

ABOUT THE AUTHOR

The cardiologist looked up from the treadmill report and grimly stated, “You are a walking time bomb. You need to go to the hospital immediately.” Two days later a heart surgeon sawed open Gene Millen’s chest and stitched in bypasses to six clogged arteries.

“A six way heart bypass isn’t a record” said Gene, “but it’s not bad for a skinny 59 year old with normal cholesterol and blood pressure. The villains and heroes in the heart attack melodrama may surprise you as they have me.”

Gene Millen reviews new research on heart attack risks that are more dangerous than high cholesterol… and how natural supplements and heart vitamins can send them packing! Check out The Heart Health website at http://www.heart-health-for-life.com

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What Are The Health Benefits Of Hiking And Trekking?

Today more and more people, especially in Europe and America, are adopting hiking and trekking as a major outdoor event. Not only in these countries, but the trend of hiking and trekking is also increasing in many other parts of the world. But have you ever thought, 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.

Friends, just go for a hike, and see what we mean. Happy hiking!

Mats Lundkvist

Passionate hiker and avid backpacker with exceptional field experience. Lundkvist combines his education and career with his love of nature and being outdoors. Trekking is his call to fame. Find him at: mytrekkingpoles.com