by Missy Kane
Hiking is one of the best overall health habits you can partake in, as it burns tons of calories, builds strong muscles and bones while boosting your mental and emotional health.
New studies find that getting out in nature is not only a stress buster but it helps build up your immune system and reduce depression.
BUT too often folks jump out on a trail with out being prepared.
Hiking can be strenuous, as a 3-mile hike in the Great Smoky Mountains National Park will often involve steep climbs with roots and rocks on the trail to navigate. Plus the altitude change makes it more taxing on your cardiovascular system.
So here are my three suggestions after you first check with your doctor to see if you are fit for hiking:
- Start on local trails of 1-2 miles but involve dirt trails, etc. Do at least 4-6 weeks of walking and a once-a-week hike before hitting a longer hike in the mountains.
- Work on your balance daily. Tai chi or simply standing on one foot for 20 seconds going back and forth while brushing your teeth are ways to train your balance. (Poles also good to use on hikes plus proper hiking low or high top boots.)
- Practice walking up and down steep hills even in your neighborhood to train your heart and lungs and legs. Hiking requires leg strength and even a twice a week core strength class can be helpful.
Many hiking groups have walking groups to first start with, as you want to gradually build up and also don’t want to show up for a 4-mile tough hike with a group of avid hikers and find yourself lagging behind or holding up the entire group.
Preparation can lead you to a fun and fit hobby, as when prepared folks well into their 70’s and 80’s can reap the benefits of hiking.
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These fitness tips can help you get on the trails in the Smokies, or you can share these tips with family and friends who you would like have join you for hikes.
Missy Kane is an Olympic runner, a Pan American Games medalist, and a member of the Knoxville Sports Hall of Fame. Missy is the Covenant Health fitness expert and leads a number of fitness programs, including “Get on the Trail with Missy Kane.” Her guided hikes are during April and October, with funds from the hikes supporting Friends of the Smokies.