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Tips for First Time Backpackers & Beach Campers

Tips for First Time Backpackers & Beach Campers

Beach camping is the best way to feel an unparalleled connection with nature and to feel the freshness of the ocean air. The noise of ocean waves and pounding surf is more enjoyable than anything else in the world. A beach camper should maintain a balance between bringing too much and too little of the necessary stuff on the trip. It is all about experimentation and practice.  Here are few helping tips to make your camping trip memorable.

1. Plan In Advance

Explore the area you have chosen for backpacking on a map or travel guide magazine to get the idea of the expected local weather, terrain information, wildlife and insect findings, and appropriate camping places there. Remember, if the weather there is sunny most of the time, then choose it only if you have a tolerance and exposure to sunlight rays earlier otherwise there’s a significant probability of facing severe dehydration. A travel guide book or a waterproof map of the local terrain or any navigation tool like GPS receivers, etc. must be a part of your travelling luggage.

2. Arrange One Day Trip At The Outset

For beginners, it is advisable to go on a single day hiking or camping trip instead of multiple day programs.  One or two-night trips are easier to plan and manage. For first timers, it is necessary to know their strengths and weaknesses in a short trip because hiking is not easy for everyone.

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3. Do Less Hiking In The First Trip

In the first backpacking trip, you should do less hiking because you are not used to hiking carrying a bag on your back and after the end of hiking you have to settle your tent and prepare dinner. So a short distance hike is a good option to reach an established camp site near other people. Remember, it’s your first trip it should be enjoyable and refreshing not exhausting.

4. Eat Simple Food

For backpacking, you should plan simple food to eat. Mostly pasta, biscuits, packed foods, and simple meals are time saviour. Dry food items should be taken in luggage. Water should be taken in enough quantity to protect from dehydration.

5. Don’t Forget Useful Accessories

Your backpack should contain sunglasses, rock climbing shoes, sunscreen lotions, extra clothing to protect from sun and rain, flash lights or head lamps, waterproof matches and lighters. Like any other camping trip for beach camping, you have to take camping tent, a sleeping bag, and cooking tools with you to the camping site. A broom and a dustpan are also necessary to be taken with to clean extra sand from your tent and sleeping bag. Sand stakes should also be taken to hold the tent firmly in the ocean stand during windy weather.

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6. Have First Aid Box

First aid equipment should also be taken in a backpack in case of emergency during travel. The duration of the trip and the number of people going together also impacts the contents of first aid kit to be carried

7. Keep Emergency Shelter With You

An emergency shelter should also be taken with you in the case of any damage to tent or sudden abrupt weather changes. It is good to take a collapsible sun shelter with you having ample space inside so that you don’t have to sit all time under the hot sun. It can be the best place to sit together for meals and enjoying a card game or just breezy naps.

8. Must Keep Sunscreens

A severe sunburn can completely ruin your beach camping trip. So it is critical to take sunscreen lotions and creams, Sunglasses, and large hats to protect you from harmful hot sun rays. Large umbrellas should also be taken with you to be used on the beach for shade. It is preferable to have your Camp in a shady site, but if not the above things will save you from harmful ultraviolet rays.

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9. Avoid Sand Dunes

Try to stay away from the sand dunes on the beach because these dunes are the places for living ocean vegetation that can be very harmful sometimes. Even these dunes can slide down sometimes and cause an unpleasant environment during the trip. During beach camping, unexpected storms, beach showers, and rain are very common. So, at night before sleeping tries to pack most of your equipment to keep it safe and dry during any such hazard.

10. Stay Hydrated

It is good to stay hydrated during beach camping stay, but remember ocean water is not used to drink because of its salt content so you should bring a good supply of drinking water and water purifying equipment if you have to take water from any nearby place on the beach. Same is the case with lakes, stream, and river.

11. Don’t Dump Trash On The Beach

When you are camping you should not dump your trash on the beach that can destroy the ocean animal life and the beach beauty. So you should take large bags to put all the trash and take these back to proper waste disposal bins. Keep the camping site clean to protect its natural beauty.

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Featured photo credit: Free Great Picture via freegreatpicture.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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