Trekking and hiking- a way to good health and great experiences
On an average, if we see, a person has a step span roughly ranging from 2 to 2.5
feet. If we calculate further, we can see that it might take a person over 2000
steps to complete a distance of one mile. And to cover a distance of 5 miles, it
would take a person to walk a count of 10,000 steps. A person who spends most
of his or her time being seated is only able to do an average of 1000 to 3000 steps
on a daily basis, which is not enough to maintain good health.
|Status||Steps per day
||Miles per day|
|inactive||lower than 10000||5|
|highly active||over 25000||12.5|
One should be very careful when it comes to planning a trekking or hiking
adventure trip. Especially for beginners who do not have much experience in
>trekking. They might also lack the skill and understanding of how to go about
such a plan.
Things you need to know before planning an
When you are planning a trip, you should consider a few important things before
you start your journey. Things like how long should you trek daily, how many
miles should you keep as a milestone to hike daily, how often should you stop to
refuel or restock your supplies, and what should be your contingency plans to
help you in case you face a crisis. These few pointers if kept in mind will help
beginners who have not had much experience, to overcome any situation they
Expect slower treks in the beginning
Familiarize yourself with the symptoms and signs of acute mountain sickness if
adventure holidays take you over 10, 000 ft.
We will cover high elevation hiking in a future place as some of us discovered the
mountain trekking experience embarrassingly humiliating for the first time when
we trekked. Contemplate providing as opposed to subjecting yourself to an
additional heavy bunch once your adventure tour transcends several days.
Understand the impact treks have on your body
Especially as a beginner, you need to understand how treks and hikes affect you
and prepare accordingly. You will need good joints and endurance for treks that
are long and hard. For treks that are high-altitude, you need to spend time
building up endurance first so you can adjust to the decreased levels of oxygen
better. These tasks put a moderate-high impact on your knees, lower back and
heart- and you need to make sure you take rest, hydrate and eat right to stay fit
at the end of your treks.
Understand your speed
For anyone who is a fresher and is only beginning to embark on a trekking
journey, they have to understand the speed at which they will be. Somebody with
no or less experience will have a slower pace than an expert trekker or hiker. So,
they have to take into account how much supplies they will be needing since their
journey will take much longer.
Most of the times, the average walking distance targets are miscalculated. There
are several things to consider when calculating the distance, factors like weather,
the roughness of terrains, altitude etc. play a major role in the speed of a hiker. It
is advisable to always keep the estimation on the lower side of the count so as to
set a realistic and achievable target.
Know what to eat during treks to fuel, refuel and replenish
Foods and hydration are very important aspects of a great trekking experience.
You need to know what you need as a fuel source- especially for treks that are
long or ones that last for days. You need a good amount of vitamins (use fruits for
these), good fats (the kind in nut butter, for example), protein (in lean meats,
eggs, and bars) and carbs (oatmeal). Consuming a good amount of healthy
calories is great while trekking and foods like trail mix have become really popular
because of the nutritional benefits they provide.
Set smaller and achievable goals
It is important to start with smaller steps. Plan on covering a mile each hour and
add another hour for every 1,000 ft of increased altitude.
You may trek quicker than this approximation, till you know your speed, but it is a
great start for your adventure holiday. Otherwise, you undermine hiking abilities
you may have to develop. For instance, an eight-mile hike with 2, 000 legs of
altitude increase, utilizing the preceding formula takes 10 hours.
Start early in the morning so that you have enough time to return to the campsite
to refuel and replenish. Ideally, you should be on the trail before 10:00 a.m., it
might be dark before you return to camp.
Set a daily hike limit
You should plan how far should you plan on hiking daily. A typical hiker with a
fairly heavy pack can trek 5-10 miles daily. The effect of high elevation is not
unsurprising, particularly if you usually live near sea level.
The body starts to experience physical effects beginning at 4, 000 ft. At 8, 000 ft
and above you might experience headache, hunger, tiredness of loss and nausea.
At the very least, add several additional days that are brief to acclimatize your
body to the changing surroundings, hydrate well, rest well and avoid consuming
Know how to recover from common issues post-hikes/post-
Among many things, you can experience cramps and back/knee pains because of
treks and hikes on many occasions. To avoid or ail them, do stretches after a trek
to prevent lactic acid from accumulating in the muscles. Start with neck, shoulder
and arm stretches, then follow up with back, hips, and legs. You can also do some
Yoga and practice breathing exercises for a healthy circulation of blood and
oxygen throughout the body.
Hiking is a great way to experience nature, test your limits, stay fit and develop a
positive mindset (thanks to the dopamine released throughout and post treks). If
you know how to adapt this into a lifestyle add-on, you will experience bliss. We
hope this article gave you good pointers to the things you need to keep in mind
while indulging in the experience. And remember- safety first!