Question: Is hiking a good fitness activity? If so, how do I get started?
Answer: One of the most important "rules" for cardiovascular fitness is to choose an activity that uses the large muscle mass of the hips and legs; hiking does this very well. Hiking can also be done for 15 to 60 minutes (the proper duration), and you can do it three to five times a week (the proper frequency). Hiking can also meet the guideline for proper intensity.
I have mentioned that people should begin using the "talk test" to determine if they are working too hard. Your breathing rate and depth should increase as you exercise, but you should still be able to carry on a conversation with a companion, especially during the initial training stage.
Whenever you begin any exercise program, you should check with your personal physician if you have any question about your health, and you should begin slowly and progress slowly so your body gets used to the activity before you really do too much of it.
If you are a beginner, build up your endurance by walking on flat surfaces for 15 or 20 minutes, wearing the shoes you will use for hiking later on. After a week or so, try some hilly areas in your neighborhood or some neighborhood nearby where the walking surface is still smooth but where you can build endurance for hill climbing. Remember the specificity principle: We develop endurance specifically for the activity we actually do.
After several weeks, try your first actual hike in the hills or woods. Choose a route by looking at a Forest Service map or talking to people who hike and be sure that the distance is less than the distance you have been hiking. This is necessary because actual trail hiking will be more tiring than the hiking you are doing on smooth surfaces. Avoid pushing yourself beyond your comfort zone during these initial hikes. It would always be a good idea to hike with someone else in terms of safety.
An article in the latest Consumer Reports On Health magazine suggests that hikers be ready for emergencies by packing a flashlight, pocket knife, matches, compass and first-aid supplies, including bandages, gauze, tape, antibacterial ointment and a needle. They also mention that in addition to food, pack at least one quart of drinking water for every two to three hours of light-to-moderate hiking, more if it is really hot weather. Drink frequently, even if you don't feel thirsty. Don't drink from streams because of the possibility of contamination.
Hikers should also wear sunscreen (SPF 15 to 30) and a hat to avoid sunburn. Good boots are a must. Use low-cut hiking shoes for easy trails, ankle-high boots for harder trails. Be sure they are broken in before trying hard hikes. Many hikers buy a hiking pole (some are collapsible) or find a good stick to use for balance when they hike.
The Consumer Reports article suggests that you "listen to your body." Discomfort in a muscle, joint or foot early in the hike can become outright pain and cause injury if you continue to hike. It is best to cut this hike short and try again after you have taken care of the discomfort. The story also suggests that you check for ticks as soon as you get home and take a shower to wash off any ticks that are not embedded.