Today we’re talking about a quintessential PNW pastime and pandemic-appropriate activity: hiking!

Let’s be honest: we’re Oregonians- we love a good hike! Fortunately, hiking loves us too. Hiking has tons of benefits for our physical, mental and emotional health. It lowers the risk of heart disease, boosts bone density, builds muscle and core strength, improves balance, helps to control weight, and improves mood. It has even been found to improve learning, cognition, memory and creativity. The restful introspection induced by natural stimuli seems to replenish the brain’s ability to problem solve and exercise selective attention. Like other forms of exercise, walking releases adrenaline, resulting in immediate decreases in tension and anxiety after walking, regardless of how fast or slow you walk.

As with all physical activity, it’s important to stay safe while hiking to prevent injury. Here are some things to keep in mind while hiking:

Terrain

• Plan ahead. Know what the terrain and weather will be like. Wear comfortable clothes and supportive shoes with traction depending on the terrain and weather.

• Beginners should start on a flat surface. Gradually increase inclines with hills and then proceed to mountains. Ascending and descending inclines burns more calories and improves balance and core strength.

• For higher elevations, consume more carbohydrate-dense foods and fewer fats and proteins. Carbohydrates require less oxygen for energy production. At higher elevations it is important to conserve as much oxygen as possible.

Packing

• Straps should be fitted properly, and the top of the backpack should NOT separate from your body to hang back—it should be flush with your back. Consider a chest strap for heavier loads, which will keep the backpack on your shoulders and prevent it from sliding to the side. You want the backpack to sit up high and not rest down around the waist.

• When packing your backpack, keep soft items closer to the part of the backpack that touches your back and put harder items to the outside. Some hikers even wrap hard items in T-shirts to reduce any potential discomfort.

• Don’t over pack! Only bring with you the items that you really need (water, a snack, a first aid kit etc). Remember you’ll be carrying whatever you bring with you, so each item will add weight and difficulty to your hike.

• Once you’re accustomed to hiking with a lighter pack, you may decide to add some weight to improve strength. Hooray for extra water and more snacks!

Gear

• Using hiking poles on inclines is a fantastic way to exercise the upper body while reducing strain on the hip and knee joints and muscles.

Stay Mindful

• Hiking can be a lot of stress on the joints, especially knee, ankle and hip joints. If you haven’t been on the trails in a while, or you’re new to hiking altogether, make sure to start slow and watch where you’re walking to prevent injuries.

• Be sure to check in with your body throughout the hike. It’s easy to forget about good posture and an active core when we start to get fatigued!