As autumn’s outdoor temperatures begin to moderate, many of us look forward to opportunities for vigorous cardiorespiratory activities that we put aside in the heat of the summer. It's much easier to hike in the spring and fall, even in the peak afternoon hours, because the sun’s intensity is less harsh.
Hiking is tremendous fun and is a wonderful form of vigorous exercise for the entire family, including the youngest through the oldest.1 Hiking combines both cardiorespiratory and strength training activities, which train not only your heart and lungs but also the large muscle groups of your legs, including the quadriceps, hamstrings, and the gastrocnemius/soleus muscles of your calves. However, hiking is not like other forms of exercise. As you cannot really do a hike gradually, it's important to have acquired a good level of fitness before you begin to hike. Also, hikers need to be prepared and take along specific supplies. When you hike, it's best to expect the unexpected, and certain basic supplies are critically necessary.
In terms of fitness preparation, beginning hikers should be able to walk four miles at a brisk pace.2 This will allow you to hike a two-mile trail at a modest incline, covering a total of four miles out and back. Doing such a hike a few times will then provide the preparation needed for increasing your hiking distance. Hiking preparation also includes strength training. In a comprehensive strength training program, you train all major muscle groups once a week. This is done by performing "split routines" such as training chest and back, shoulders and arms, and legs on separate days. Your comprehensive strength training program works synergistically with your cardiorespiratory exercise. Doing one form of exercise benefits the other activity and the result is substantial improvement in your fitness levels. The overall result is that you are appropriately prepared to hike.
Regarding supplies, every hiker needs a backpack. Your backpack will contain a hat, sunglasses, sunscreen, a two-liter water bottle, some trail mix and protein bars, a GPS-capable phone, a map and compass (as low-tech backups to your phone's GPS), and a lightweight rain slicker or waterproof poncho. Each of these items is necessary for a safe and enjoyable hike. You don't want to run out of water or snacks. You don't want to get sunburnt or rained on. And you certainly don't want to get lost. By Murphy's Law, the supply that you neglect or forget to bring, is the one you will need on that hike. The best policy is to always be prepared.
With appropriate preparation, hiking will provide you and your family years of enjoyment of the natural world and will enhance your health and well-being for years to come.
Vigorous exercises such as hiking, running, and walking pose challenges to numerous physiological systems including the cardiorespiratory and musculoskeletal systems. By progressively increasing mechanical loads on weight-bearing structures (including the lumbar spinal vertebra, pelvis, thigh bones, shin bones, and ankle bones), these exercises also engage metabolic pathways involved in production of new bone. Regular chiropractic care helps ensure that your body effectively meets the various physiological demands imposed by our exercise activities.
In order for all our internal systems to work at peak capacity and efficiency, our organs, tissues, and cells must receive and transmit timely information from and to our body's master system, the nerve system. But spinal misalignments may irritate spinal nerves, causing nerve interference and disrupting the free flow of signals across critical neurological networks. Such disruptions may lead to pain, interfere with our ability to exercise effectively, and interfere with our ability to gain the numerous benefits of exercise. By detecting and correcting such spinal misalignments, regular chiropractic care helps our bodies function at optimal levels and gain the most from the valuable time we're spending on our exercise activities. As a result, regular chiropractic care contributes substantially to our long-term health and well-being.
Sources:
- Gutwenger I, et al: Pilot study on the effects of a 2-week hiking vacation at moderate versus low altitude on plasma parameters of carbohydrate and lipid metabolism in patients with metabolic syndrome. BMC Res Notes. 2015 Mar 28;8:103. doi: 10.1186/s13104-015-1066-3
- Walker JR, et al: U.S. Cohort Differences in Body Composition Outcomes of a 6-Month Pedometer-Based Physical Activity Intervention: The ASUKI Step Study. Asian J Sports Med 2014 Dec;5(4):e25748. doi: 10.5812/asjsm.25748. Epub 2014 Dec 1
- Hartescu I, et al: Increased physical activity improves sleep and mood outcomes in inactive people with insomnia: a randomized controlled trial. J Sleep Res 24(5):526-34, 2015
Dr. Phil Afghani is a Chiropractor at our Port Orange Chiropractic office Atlantic Chiropractic and Wellness Center in Port Orange, FL. Our Port Orange office serves the chiropractic, pregnancy and prenatal care, nutrition, and natural healthcare needs of the communities of Port Orange, South Daytona, Daytona Beach, Holly Hill, Ormond Beach, Ponce Inlet, New Smyrna, Oak Hill, Edgewater, Bunnell, and Palm Coast. Our office can be reached at (386) 492-4881
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