Hiking for Health
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This document provides information and tips for hiking for health, including training for endurance, agility and enjoyment. It discusses preparing the body through flexibility, strength and tone exercises and recommends a physical checkup. Tips include setting a goal, checking the weather forecast, proper clothing and footwear, packing essentials, fuel and hydration, self-rescue tools, protection from animals and elements, and first aid supplies. The overall message is to get out and hike while learning about health and safety.
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Hiking for Health
- 1. H I K I N G F O R H E A L T H D R R I C S A G U I L
- 2. T R A I N I N G ENDURANCE AGILITY ENJOYMENT
- 3. P R E H A B I L I T A T I O N • KNEES NEED FLEXIBILTY • QUADS NEED STRENGTH • CORE NEEDS TONE • ANKLES NEED PROPRIO
- 5. - J O H N M U I R The Clearest Way into a Universe is through a Forrest Wilderness
- 7. D O Y O U N E E D A C H E C K U P • age • subclinical disease • medications • deficiencies • injuries • goal
- 9. W O R K T O T H E S U M M I T Set a Goal
- 10. W E A T H E R C H A N N E L ( W E A T H E R . C O M ) • almanac your hiking region for usual time of year • note the range of temps and prep for extremes • change of season unpredictable • altitude and shade and time of day vary 10-20degrees • call ahead to hotel or campsite for “local heads up”
- 12. “ I W A N T Y O U R C L O T H E S , Y O U R B O O T S A N D Y O U R M O T O R C Y C L E . ” - A R N O L D S C H W A R Z N E G G A R / T E R M I N A T O R • Proper clothes…..layers/vent and control body temp • wool socks help wick and prevent blisters • base layers for low range of weather channel temps • wind and rain/snow outer layer • bathroom/tent slippers/hooks/bags
- 14. P A C K • air tight duffel • compartment standard back pack • rehydration pack • ribz
- 16. W A L K T H E W A L K • boots • gators • sticks
- 18. F U E L / H Y D R A T I O N • water rules • calorie dense “high glycemic” • trash bag
- 20. S E L F R E S C U E • buddy call / note • map • gps • phone extra charge • plastic zip locks • fire light compass whistle
- 22. P R O T E C T I O N • CCW • bear spray bell buddy noise • knife • hat, sun screen, sunglasses, mosquito net, tick spray • first aid kit
- 24. N O W G E T O U T A N D H I K E T H A N K S F O R L E A R N I N G - N E X T M O N T H = F I B R O M Y A L G I A S U M M I T M A Y 1 4 T H