How Hiking Is Good for Body and Mind

Hiking outdoors has plenty of perks: nice views, fresh air, and the sounds and smells of nature.It’s good for you, too. Hiking is a powerful cardio workout that can:

  • Lower your risk of heart disease
  • Improve your blood pressure and blood sugar levels
  • Boost bone density, since walking is a weight-bearing exercise
  • Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs
  • Strengthen your core
  • Improve balance
  • Help control your weight
  • Boost your mood. “Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety,” says Gregory A. Miller, PhD, president of the American Hiking Society. “Being in nature is ingrained in our DNA, and we sometimes forget that.”

Step Up Your Hiking Workout

You can get more out of your hiking with these fitness-boosting strategies.

Start slow. A short, local hike is best for beginners. Gradually work up to trails with hills or uneven terrain.

Use poles. Digging into the ground and propelling yourself forward pushes your upper body muscles to work harder and gives you a stronger cardio workout.

Head for the hills. Even a small hill will intensify your heart rate and burn extra calories. Miller says a 5% to 10% incline equals a 30% to 40% increase in calorie burn.Bump it up. Uneven terrain can work muscles while improving balance and stability.

Weigh yourself down. Stock your daypack with extra weight. (Water’s a good option.) A 10- to 15-pound day pack will boost your calorie burn by 10% to 15% while strengthening your lower back muscles.

Get into a groove. On the days you can’t make it to the trails, power-walk on a hilly terrain while carrying various degrees of weight in a backpack — it will keep your hiking skills and fitness level on-track.

Safe Hiking Tips

Bring a buddy. It’s best not to hike alone at first, especially on unfamiliar or remote trails. A partner or group can help you navigate and assist if you get hurt. As your skill level improves, you’ll feel more comfortable going solo.

Know before you go. Familiarize yourself with the trail map. Check the weather, and dress and pack accordingly. If storms are a possibility, rethink your plan. Follow marked paths and trails.

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Wallings Launches with a bang!

The Wallings Nature Reserve Inc is beautiful as it is important to the biodiversity of Antigua and Barbuda On Sunday 28th October, the committee responsible for the restoration and operation of the Reserve launched the new Wallings Nature Reserve to the public. Present were representative from MEPA Trust Gary Gore, representative Ruth Spencer form the GEF Small Grants donor that gave the seed funding to get the project started, along with Parliamentary Representative for All Saint’s East and St. Luke, Hon. Jamale Pringle, other supporters and donors and the first employees of Wallings Nature Reserve, members from the community of John Hughes and strong supporters, well-wishers and friends.

One of the major highlights of the launch was the unveiling of the 32-foot long sign, painted by Faye Edwards for the Reserve. The sign is a visual representation of iconic scenes that can be found on the trails of Wallings.

The Wallings Nature Reserve team would like to thank Wadadli Events Services, Rob Sherman, Old Road Fund, Agnes Meeker, Andre Mason, VJ’S bakery, Curtis Tonge, Blue Waters Resort, CoCoRio’s, the Cookie Cutter and the staff of R A Events for making our opening a success. Thanks to Marlon Jeffers, ABS, Joe Martin, Promise, Chaneil Imhoff, Jamie Philip and Brian McKnight.

To anyone we may have missed our sincerest gratitude in making the opening of Wallings Nature Reserve a success.

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