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8 Things To Know Before You Go Hiking

8 Things To Know Before You Go Hiking

Hiking is one of the best outdoor activities. It can be extremely enjoyable if it is well planned in advance. Whether you prefer going for an epic journey or just a walk in the woods, planning is an essential element that will make the hike a real success.

Below are a few smart tips you can use to make your hiking trip fun and safe.

1. Share your plans

According to several hiking experts, sharing your trail plans with those closest to you is very important — especially if you’ll be hiking alone. You need to inform them when you will start as well as the time you’ll return.

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This keeps them in the know so that they can send help in the case that you’re not back on time. You will be more comfortable while hiking because you know that your close friends and family members know where you are.

2. Ditch the cotton

It is advisable to wear a quick-dryịng, performance-fabric base layer that won’t chafe, then top it with a merino long-sleeve shirt that is not only breathable but also warm, even when it’s wet.

This means you will be okay if it rains while you’re out hiking. In short, do not choose cotton simply because you like it, but go for something that increases your comfort during harsh weather conditions.

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3. Test your gear

Before going for a hike, it is very important to be sure that your gear is in good condition. Take your time to do a trial run on everything in order to be sure that all is well. What would it be like if you go hiking only to realize that some of the stuff in your pack is not in good condition? Pretty disappointing in the best scenario. That’s why testing your gear before going for a hike is very important. Make sure your backpack does not get heavy and you have at least one extra pair of good-quality hiking boots (for long-distance hikes) to keep yourself on the safe side. Carrying the optimum gear is essential.

4. Stock up on food and water

A good thumb rule here is one pint of water for every four miles or two hours, and 1.5 pounds of food per day. This ensures that you do not run short of the essentials while you’re out having fun. If you’ll be hiking for more than a day, then make sure you pack enough protein bars, nuts, jerky, and extra H2O. Alternatively, you can consider taking water purifier tablets of your choice, just in case you run short on water.

5. Carry a repair kit

You should also carry a repair kit containing anything necessary to repair trail gear, including duct tape, a Swiss army knife or multi-tool, shoelaces, scissors, needle and thread, rope, wire, etc. This helps ensure that your hiking gear stays in good condition, which helps ensure an amazing experience.

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6. First aid supplies

Before you go out hiking, make sure you have a first aid kit with essential items. Although everyone has different medical needs, a basic kit should at least have:

  • Bandages and gauze
  • Small roll of medical tape
  • Alcohol wipes/providone iodine
  • Antibiotic ointment
  • Anti-inflammatories
  • Non-latex gloves
  • Tweezers
  • Antihistamines (for bee stings or bug bites)
  • Eye drops
  • A card with personal and contact information for each hiker
  • An epipen (in case anyone has a serịous allergy)
  • Snake bite kit (if you’re hiking ịn an area with poịsonous snakes)
  • Bear spray (if you’re hikịng in an area with bears)
  • Any personal medications

7. Stay safe

While on the trail, you ought to respect the environment and remain vigilant to potential dangers. One of the basic safety rules is not to touch, pick up, or eat any fruits, plants, or flowers along the way.

Get to know safety precautions if you’re hiking in an area with poisonous snakes, mountain lions, bears, or other potentịally dangerous wildlife. Protect against insects and bugs by keeping your skin covered with long sleeves, hats, and long pants tucked into socks. Alternatively, you can use bug spray while avoiding strongly-scented skịn and hair products.

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8. Mind your trail manners

Although the trail can turn out to be a rough-and-tumble place, it has its own code of etịquette as well as unspoken or unwritten rules. In the case that you encounter other hịkers on a narrow trail, the one going downhill should stop and allow the one going uphill to pass.

Also, do not leave trash along the way. You should carry all trash with you and dispose of it at designated spots. You should also stick to the trails in order to maintain the integrity of the path, as well as stay out of animal habitats. Lastly, do not interfere with trail signs and markers, and make sure your cell phone is silent to be respectful of other hikers.

Featured photo credit: Jake Melara via images.unsplash.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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