Women's Health - USA (2019-06)

60 / WOMEN’S HEALTH JUNE 2019

“I rea lly regret t hat hike...” said no one, ever. Hik ing may be

one of the most fun ways to get moving, not to mention one of

the most underrated workouts: Uneven terrain increases the

amount of energy your body uses by 28 percent compared with

flat ground, according to researchers at the University of Michigan. In

fact, just one hour of hiking can burn well over 500 calories, depending

on incline and the weight of the pack you’re carrying.

Then there are the muscle-building benefits. Hiking at any speed

automatically revs your lower half, boosting strength with every single

step. Tr a i l s a l so tend to be sof ter on you r joi nt s t ha n u n for g iv i ng a s-

phalt, and walking on them can improve balance and stability far more

than walking on pavement.

Just being in nature can shift your headspace too. Experts regularly

prescribe the activity as a remedy for stress and anxiety. “It’s deeply

healing to slow down, experience the outdoors, and engage your senses,”

says Suzanne Bartlett Hackenmiller, MD, medical director for the Asso-

ciation of Nature and Forest Therapy.

Ready for some time on the trails, regardless of your pace or purpose?

Our quick-hit guide has everything you need for an awesome outing.

(Trail) Mix It Up

Snacking knows no altitude.

This DIY fuel is ideal for about

90 minutes of activity, says

Valerie Goldstein, RD, founder

of EatingToFuelHealth.com.

TEST YOUR

GEAR

“If you don’t

know how well

something

works, it’s

useless,” says

Dorothy Brown-

Kwaiser, a park

education

specialist in

Oregon. “Do a

trial run of

everything,

from your pack

to your shoes,

before you go.”

DON’T SKIMP

ON H 20

“I carry about 3

to 4.5 liters of

water for myself

on any given

hike,” says avid

hiker Amber

Pitcher, who has

climbed every

peak in both

the Adirondacks

and the Cat-

skills with her

dog, Ariel.

(Follow their

picturesque

adventures on

Instagram,

@ambpitch.)

SHARE YOUR

PLANS

“Tell people

which trailhead

you’re starting

at and what

time you’ll

return—espe-

cially if hiking

alone—so they

know where to

send help if

you’re not back

on time,” says

Liz Bergeron,

executive direc-

tor and CEO

of the Pacific

Crest Trail

Association.

Nuts

1 TO 2 OUNCES,

SALTED OR UNSALTED

almonds, cashews,

peanuts, pecans,

walnuts

Dried Fruit

½ OUNCE,

IDEALLY UNSWEETENED

apples, apricots,

bananas, blueberries,

cranberries, raisins

Seeds

½ TO 1 OUNCE,

UNSALTED AND HULLED

pumpkin seeds,

sunflower seeds

Extra Crunch

½ OUNCE,

ANY FORM

bagel chips, goldfish

crackers, pita chips,

pretzels, wasabi peas

74

ST

O

CK

SY

.C

O

M

Percentage of Americans

who live within a one-hour drive

of a national scenic or

historic trail. So accessible!

Source: National Park Service

OR