Hikers Get More Benefits From Outdoor Exercise

Reluctant exercisers visualize fitness as hours on a treadmill or lifting weights in an overcrowded gym. But some of the fittest individuals look to the great outdoors for exercise. According to Denise Mitten, contributing editor of the upcoming Hiking and Backpacking (Human Kinetics, September 2007), exercising in nature can help increase and maintain fitness levels and contribute to overall health and well-being.

"Contact with nature is correlated with living longer, and actual biochemical changes occur in response to trees, plants, and animals," Mitten says. "We experience long-term benefits from improving and maintaining physical fitness through hiking and backpacking, both on the trail and at home."

Because of minimal special equipment or skills and the ability to modify intensity, hiking allows participants to start at any fitness level. Additionally, hiking burns more calories than walking as hikers move their body weight up and down the trails' elevations.

When first getting started, Mitten suggests picking a flat trail close to home and work from there.

Where to Start:

Mitten suggests the following techniques for building a hiking routine:

To warm up for a hike, walk slowly for 3 to 5 minutes and lightly stretch for 2 to 5 minutes.

The objective is to walk at a steady, unbroken pace. Start at a pace where you don't get out of breath while carrying on a conversation. The pace will depend on fitness level, your load and the terrain.

As you hike, regularly take long, deep breaths. This helps get oxygen to the muscles and prevents lactic acid buildup.

With each mile per hour that you increase your speed, you double the amount of energy you expend.

To cool down, lightly stretch for 5 to 10 minutes, focusing on the legs and ankles.

"Hiking and backpacking are fun ways to burn calories, spend time with other people, and eat well all at the same time," Mitten adds.

For more information on Hiking and Backpacking contact Human Kinetics at 1-800-747-4457 or visit www.HumanKinetics.com.

HIKING HOT SPOTS

U.S. TRAILS:

The Appalachian Trail
2,175 miles and goes from Georgia to Maine. For more information visit www.appalachiantrail.org.

The Pacific Crest Trail
2,650 miles and goes from the Mexican border to the Canadian border. For more information visit www.fs.fed.us/pct.

The Colorado Trail
500 miles and goes from Denver to Durango. For more information visit www.coloradotrail.org.

The Great Western Trail
3,000 miles, but is still being developed in many places. The trail goes from the Mexican border to the Canadian border. For more information visit http://gwt.org/index.html.

The Continental Divide Trail
3,100 miles and goes from the Mexican border to the Canadian border. For more information visit www.cdtrail.org.

CANADIAN TRAILS:

The West Coast Trail
47 miles along the west coast of Vancouver Island in British Columbia. For more information visit www.westcoasttrailbc.com.

The National Hiking Trail
6,214 miles and goes from Ontario to western Nova Scotia through southern Quebec. For more information visit www.canadatrails.ca/hiking/index.html.

judythpiazza@newsblaze.com