hiking trekking

• Hiking is an outdoor activity of walking in beautiful natural environment on pre-chartered areas called hiking trails
• There are day hikes and overnight hikes while trekking is a long journey be undertaken on foot in areas where there are usually no means of transport available.
• Hiking and trekking are a great way to immerse yourself in the culture and history of a country or area.
• Hiking is not necessarily mountaineering, it is walking for a number of days, usually on charted paths, in challenging environments which are likely to be hilly or mountainous.
• trekking is also known as backpacking but should not be confused with mountaineering.
• It is called by different names around the world: tramping in New Zealand, bush-walking in Australia, trekking in Nepal.
• Basic skills in hiking: setting hiking pace, establishing your rhythm,
• Physical and Mental Health Benefits of Hiking and Trekking

  1.   Cardiovascular Strength

  1.   Weight Loss

  1.   Improves Lung Capacity

  1.   Builds strong Bones

  1.   Agile Muscles

  1.   Mental Health Benefits
• Potential hazards: dehydration, frostbite, hypothermia, sunburn, heat stroke, diarrhea
• Trekking

  A long journey on non- designated paths which could last several days and could be challenging. It is more intense and energetic than hiking.
• Hiking

  An outdoor activity of walking in natural environments often on pre-charted paths called hiking trails.

  It is done on man-made road or well-made trails and basically shorter in distance, which sometimes only takes a day or two to cover.
• Hikers over many years in an area can destroy the natural environment they walk in through wood gatherings, fires, fecal matter, leaving non-biodegradable matter.
• As treks take longer than hikes, the environmental impact can be greater.
• Location for hiking, Usually in beautiful natural environments, nature trails, hill. In areas where there is no means of transportation and areas of great natural beauty.
• location for trekking, Usually in mountainous areas.
• hiking equipment: Hiking shoes applicable to hiking terrain, water, compass, sometimes a hiking pole, backpack with survival kit, food and medicine for overnight hiking.
• trekking equipment: Survival kit, camping gear, boots compass, clothing applicable to changes in temperature if mountainous area.
• The hiker sets the pace to make the body feel good
• 1.   Start out a pace that seems fairly easy and walk for 5 minutes at this pace- same length pace and same speed of step.
• 1.   Stop and check your breathing. If normal breathing, then increase your pace and start over. If you are breathing heavily or are sweating, then slow down your pace and start over.

  2.   Repeat this until you settle on a pace that barely raises your breathing but does not make you sweat.

  3.   The next day, hike that same distance trying to keep the same pace you used previously. See if it takes you the same amount of time. When you can cover the same distance in the same time fairly consistently, you have found a steady pace.
• Rhythm is the pace one can maintain for a long time without requiring a break. Practice breathing and have it synchronized with your steps. Swing arms to keep the upper and lower body synced up and in step with good momentum.

  In going uphill, use smaller steps but with the same pace. Keep the rhythm. In going downhill, take a longer step.
• By walking up and down hills and mountains, the heart has to pump harder to keep with the oxygen demand. The heart rate does maintain a steady, increased rate, increasing blood flow to the muscle and brain. Cardiovascular strength
• Such small burst of exercises at regular intervals during a trek help make bones stronger. Hikers also have the added the burden of carrying supplies, such as water, first aid kits, clothes and even camping equipment which would mean added weight on the shoulders and spine. If carried properly, this weight training can help add on bone density thereby achieving overall fitness. Builds strong bones
• Hiking and trekking strengthen the muscles of the neck and chest, including the diaphragm and muscles the ribs that work together to power inhaling and exhaling. When you hike or trek your muscles work harder, your body uses more oxygen and produces more carbon dioxide. To cope with this extra demand, your breathing has to increase and your circulation also speeds up to take the oxygen to the muscle so that they can keep moving. improves lung capacity
• Hiking and trekking often require the hikers be focused on their activity. To do that, the hikers must clear his thoughts and prepare his mind to face topographical challenges. It’s a great way to reduce the stress in your life, because of the release of endorphins, which known to make us happy. Breathing in fresh air as well as seeing nature around while trekking is a great way to improve mental health, memory and functionality of the brain. It can also give you a better appreciation of the world and a sense of calmness and joy. mental health benefits

   

   
• 1.   Agile Muscles

  The one thing trekker would surely achieve while on a trekking tour is excellent muscle strength. The energy and strain that a trekker requires while on a trekking tour would undoubtedly lead to exercising of each and every muscle in the body, from the core abdominal muscles to the quads and calves, thus making body flexible and muscle agile.
• 1.   Weight Loss

  These physical activities eventually help shed unwanted fat and water weight. In fact, 6 weeks of trekking at moderate level of intensity on a regular basis can lead to significant weight loss.
• 1.   Hypothermia- a medical emergency that occurs when your body loses heat faster then it can produce heat, causing a dangerously low body temperature. Normal body temperature is around 98.6 F (37 C)
• 1.   Dehydration- occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal function.
• 1.   Frostbite- an injury caused by freezing of the skin and underlying tissues. The skin becomes cold and red, then numb hard and pale.
• 1.   Heat stroke- a condition caused by your body overheating, usually as a result of prolonged exposure to or over exertion in high temperatures.
• 1.   Sunburn- the term for red, sometimes swollen, and painful skin caused by overexposure to ultraviolet (UV) rays from the sun.
• 1.   Diarrhea- loose, watery and possibly more frequent bowel movements.
• Safety Precautionary Measures in Hiking and Trekking

  1.   Hike with a “buddy” when possible. If you choose to hike alone, make sure someone knows where you are headed and when you should be expected back.

  2.   Avoid venturing off the beaten path. Staying on marked trails is important, regardless of how familiar with the area

  3.   Stay hydrated and bring drinking water.

  4.   Know where you are going ahead of time. Check out the trail you plan to hike ahead of time to know what you are getting into.

  5.   Wear your PPE. Dress appropriately for the weather and specific hiking area.