There are plenty of reasons to head out on a hiking trip. Hiking gets you right into the heart of the natural world – enjoying the sights, sounds and smells of nature and providing you with the chance to disconnect from the hustle and bustle of the modern world. It is also a great social activity. Head on a private expedition with some friends or family to reconnect or join a group tour and make some new friends; you’re almost certain to create memories that last a lifetime. However, one of the top reasons to take up or continue your hiking and climbing passion is for the myriad physical and mental health benefits that provides. In order to enjoy and excel at it, you will need to get into good physical condition and maintain it. You will also reap the numerous health benefits associated with getting there. Below we’ve listed just a few of the top health benefits associated with hiking for your consideration.
Climbers and walkers will need to do some physical training in order to prepare. Most guides recommend that participants spend at least three months undertaking a combination of flexibility, cardiovascular and strength training regimes. Regardless of the exercises you choose to undertake, you will likely fall into some sort of routine over the course of your training period. After making it up to that mountain summit or completing your hike or trek, you will probably not find it too difficult to stick with the same fitness routine. Not only will this keep you in shape, it will keep you perennially prepared for any other mountaineering or hiking opportunities that come your way.
According to the Institute for Health Metrics and Evaluation, hiking and mountain climbing are among the many ways to reduce your risk of heart disease. The physical act of walking and climbing increases the amount of high-density lipoprotein in your blood, known as good cholesterol: HDL. HDL helps your body collect bad cholesterol and transport it to the liver to be removed. By increasing your heart rate as you hike or climb, it helps to lower your triglyceride, a type of fat in the blood, levels. When their levels become too high, they can contribute to the build-up of plaque in your arteries.
Hiking contributes the increasing of bone density and slowing the rate of calcium loss. Due to the rate and frequency of muscle strain caused by climbing or hiking uphill, the bones become increasingly dense and more resistant to breaking. The magnitude of the muscle strain during the exercise also contributes to increasing bone density. Climbing and hiking with a moderately heavy pack adds to the magnitude of the strain exerted in the same way that weight lifting does. Climbing and hiking with the correct posture can help to prevent or reverse the impacts of osteoporosis and arthritis. According to experts, simply hiking for 150 minutes each week also helps to keep your joints flexible.
One of the best parts of any hiking or mountain climbing trip is heading out into the wilderness and getting to breathe the fresh air. All the aforementioned health benefits provided by hiking and climbing are amplified when unpolluted air is filling your lungs and oxygenating your blood. For people who suffer from asthma and allergies, getting fresh air helps to alleviate these respiratory problems.
Hiking at high altitude is especially effective way in which to do so. It is no coincidence that mountain communities tend to have far lower levels of obesity than communities as sea level. This is because spending prolonged times at higher elevations speed up the body’s metabolism, processing proteins, carbohydrates and fats more quickly, while also reducing appetite. However, this means you need to be smart when exercising at altitude. Be sure to acclimate properly before heading to altitudes in excess of 2,000 metres (6,500 feet). Also make sure you are eating properly, including consuming “good” carbohydrates and plenty of protein. Hikers can burn anywhere from 60 to 300 calories per kilometre (100 and 500 calories per mile). Heading out to hike or once per week will help you shed unwanted weight and keep it off as well, more effectively than diet alone.
While hiking and mountain climbing will not cure cancer, some research indicates that they may provide some health benefits that help mitigate the recurrence of or prevent cancer from returning. Research published in the International Journal of Sports Medicine found that women with breast cancer and men with prostate cancer had lower rates of oxidative stress – which is believed to play a role in the onset, progression and recurrence of cancer – after heading out on long-distance hikes. The study found these hikes may improve the antioxidative capacity in the blood of oncology patients. It is also well-established that regular exercise helps to improve the prognosis of recovering cancer patients.
This Zi Zai Trail will take you to the top of Zi Zai Hill where there is an old empty yellow house. Some areas on this trail are quite steep and there are knotted ropes available to help you climb. Don’t forget to bring insect repellant, wear comfortable hiking boots and bring enough drinking water.
This Trail to Kerachut Beach will take you around Meromictic Lake and to Kerachut Beach, where you will see beautiful views of Kerachut Beach and the ocean. Some places along the trail are quite muddy, especially in the rainy season. You will also be able to see many wild monkeys.
This trail will take you to Bukit Tokun (Tokun Hill) and to where there is a view of the lake and also Bukit Mertajam. This trail is quite popular on weekends. Some areas on this route is considered quite challenging because it is quite steep. There are monkeys in this area.
1. Compass
2. Flashlight
3. First Aid Kit
Responsible, extroverted and courageous define my personality. I, 35 years old, had hiked countless of mountain: Mount Everest, Mount Kota Kinabalu, you name it, I hiked it. Want to hike but not familiar with the path? Contact me right now!
I had lead numerous group of people from all walks of life. Not sure which guide to choose? I am your best pick.
For sure you had read manifold infomation before you put your eyes here. Helpful, popular and intrepid make me preplexed why aren't you contacting me.