Hike for a Healthier Mind, Body and Soul

Scale new heights with these tips for a safe, peaceful and challenging hiking excursion

By Jeff Schnaufer
CTW Features

Go climb a rock, literally – it’s good for your health.

As summer vacation approaches, there’s no better time to discover hiking and the mental and physical benefits that pop up along the trail.

“Hiking brings about the typical fitness advantages that all exercise produces, weight control, a healthy heart, strong muscles, but even more important, hiking instills a mental, emotional and spiritual fitness that goes beyond what occurs in the gym,” says Sarah Donohoe Holdt, hiking expert, YMCA of the Rockies, Estes Park, Colo. “Being outdoors, with nature, surrounded by something much grander than ourselves, induces a sense of well-being that is every bit as important as physical strength.”

That link to nature also provides limits - for those on day hikes, there are no couches, restaurants or taxis to take you back if you get tired or hungry on the trail. To help those who are new to day hiking, we have asked experts for tips to help get you off on the right foot for your day on the trail:

Break In Those Boots

Wear comfortable, sturdy boots or footgear. Hiking in new boots, before they’ve been broken in, is often painful. “It is compulsory that boots be broken in before being worn for a hike of any distance,” Holdt says. “Similarly, many hikers show up to hike in sandals, and as cool and comfortable as they are when hoofing it around town, sandals are taboo on the trail, no matter how much the advertisements tell us otherwise. Sharp rocks, pointy sticks, loose pebbles and thorns simply aren’t an issue when boots are covering a hiker’s feet.”

Don’t Wear Yourself Thin

Temperatures and weather conditions can change with sunset and elevation. Hikers should pack warm hats, rain gear (or a poncho), gloves and clothing. “Just because it’s sunny and 80 degrees at the trailhead, by the time you get to the top of the mountain, you may experience a thunderstorm,” says Steve Silberberg, owner of Fitpacking, a fitness-hiking program based in Hull, Mass. “People just don’t bring warm enough clothing or a winter hat. Almost anywhere you go in the wilderness, the temperatures plummet at night.”

Join a Hiking Group

It’s easy for new hikers to waste a lot of energy and time trying to learn about hiking by themselves, says Michael Walsh, visitor services supervisor for the Appalachian Mountain Club Pinkham Notch Visitor Center, Mount Washington, N.H. “Learning with a group of peers, seeking the guidance of experienced hikers, taking a class or hiring a guide can all propel your outdoor résumé much faster than learning solely by trial and error,” he says. “Taking on challenges far beyond your skill level is never fun, and often hazardous.”

Essential Gear

Pack a map, flashlight, compass (or GPS) and hiking plan. ”People often think they know where they’re going, but a lot of times they don’t,” Silberberg says. “Not having a map can really be a problem, which can then be compounded by not having a flashlight should it get dark, and nobody knowing where you are if you haven’t told anyone of your plans.”

Eat, Drink and Be Merry

Bringing extra food and water is essential to a good day hiking experience, even if you are not going far. Two to three liters of water per person is recommended for short day hikes. The key here is to avoid dehydration. “Dehydration is not only problematic for obvious reasons of discomfort, but hydration staves off a number of debilitating eventualities such as heat exhaustion, hypothermia and headaches, and leads to poor judgment and decision making,” Silberberg says. “Personally, I would say that water is the one thing I wouldn’t want to run out of.”

Start Small

“Start with a shorter hikes to destinations that interest you,” Silberberg says. “Hiking should be fun, not work. Otherwise, you might as well just get on the Stairmaster.”

Unplug Yourself

“Mental, emotional and spiritual enlightenment cannot be achieved when a jarring ring of a phone shatters the pursuit, be it the jingle in your pocket or the rap coming from the hip of a fellow hiker,” Holdt says. “If someone simply cannot spend the day without remaining connected to their other life, I ask that they set their phones to vibrate and carry on their phone conversations out of range of the rest of the group.”

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