Experts agree: exercise is vital. But recreation is lots more fun. It’s easy to combine the two, especially when summer and fall make being outdoors even more appealing. Area paths, neighborhood parks, shorelines, and hiking trails are at the peak of their beauty and provide fantastic scenic vistas to explore. There’s no better way to take in the sights, the sounds, and the season than by heading out for an afternoon walk or weekend hike.

Besides the health benefits one gains from an exercise regimen, a regular walk can do wonders for the soul. A fantastic stress-buster, a way to connect with family and friends, or an after-work tension-breaker, walking can help exercise make the transition from dreaded chore to anticipated event. No matter the motivation, regular walking or hiking is sure to garner great results.

Preparation
After deciding to undertake an exercise regimen, preparation is the next step. Moreover, people with disabilities should have a medical OK, plus appropriate gear, before heading for an afternoon adventure. New shoes may be necessary, perhaps a backpack or even some new exercise clothes and equipment. And lower limb amputees may want to check on prosthetic feet suitable for inclines and uneven terrain. Adequate preparation is key to a safe, enjoyable hiking experience.

Always check with a doctor before beginning any new exercise regimen. Although most anyone can experience hiking, thanks to the wide range of trails available, novices may want to build up stamina and balance before trying more demanding routes. Therefore, it’s important to check with a prosthetist or physical therapist for safety guidelines as well as information on adaptive aids or equipment that could be helpful.

It’s best to start out slowly rather than take on a 10-mile hike the first time out. Begin with shorter walks at a relaxed pace. Train the body into the rigors of exercise to avoid muscle pains, injury, and discomfort. Conditioning the body to new stresses and equipment is imperative to an enjoyable hobby; properly fitted equipment and a body that’s used to activity are vital for a good experience.

Apparel and Supplies
In summertime, removable layers are advisable when hiking, especially in an unfamiliar environment. Easily removed or added, an extra layer or two can fight unexpected temperature or weather changes. Synthetic materials, such as rayon or fleece, can keep hikers comfortable and dry by wicking moisture away from the body. Waterproof jackets and pullovers are also necessary in case an unexpected downpour catches a group outside. Remember that light colors reflect heat, and dark ones soak it up, so on warm sunny days, opt for pale to white colors.

Shoes — Choosing the right footwear is essential in preventing blisters and stumbles and allowing the hiker to maintain proper stride

Photo courtesy of NSCD

and posture. With much research dedicated to designing recreational shoes for specific conditions and activities, experts agree it’s important to match the type of shoe to the activity. A walking shoe is specially designed with material to cushion and cradle the foot to absorb shock and increase stability. Some have anatomically-contoured soles that help the wearer maintain proper stride and lower the probability of injuries; others have higher tops for ankle support. Depending on location and environment, a boot might be more appropriate for sturdiness and safety. Because feet expand during the day, experts recommend trying on shoes near the end of the day, when feet are at their largest. Ask a salesperson for help when choosing size and style and for specific needs.

Socks — Not to be overlooked, socks remain a necessity of comfort when heading out on the trails. Many athletic socks wick moisture away from the foot, keeping the walker’s foot dry, comfortable, and blister-free. Woolen and cotton socks remain the favorites, but socks are available in any number of materials and lengths and have become an essential piece of walking equipment. Look for socks tailored for walking that often feature padding under the ball and heel of the foot for extra cushioning to prevent blisters and to protect from shock and abrasion.

Prosthetic socks, generally worn by amputees to cushion the residual limb, prevent pressure sores, and adjust to volume changes, are particularly crucial if extended hiking
is planned.

Supplies
A well-stocked supply kit should be small enough to be carried, and custom-designed for the hiking environment. It should contain vital items, including Band-Aids, bandages, aspirin or pain medication, other daily medications, and first aid supplies, scissors, tissues, a pocket knife, and mosquito repellent. Maps and a fully charged cell phone with area emergency numbers, extra socks, shoelaces, and equipment are also a good idea. Pack sunscreen, sunglasses, hats, and bug repellent for a truly enjoyable hike in warmer months.

Fueling for the Long Haul
Hydration —
Doctors recommend adults drink 64 ounces of water each day. Add exercise, and that number increases dramatically. It’s also important to remember that, by the time you

feel thirsty, your body is already dehydrated. Even short bursts of exercise require more hydration, and during exercise, a good guideline is to drink 6-12 oz of fluid at 15-20 minute intervals, beginning at the start of exercise. Before setting out, take in a least 16 ounces (one pint), and replenish with at least a pint every hour. With portable water oolers, the symptoms of dehydration — headaches, stomach cramps, and digestive problems — are easily kept at bay. Wearable water bottles, slung over the shoulder or back, come insulated and keep water clean, cold, and healthy.

Food —
“Eating a lot of sugar is not something a nutritionist would normally recommend,” says Chris Fenn, veteran nutritionist and adventurer. “But it’s okay to eat sugar during exercise.” Sugary foods are easy to eat, quick to digest, and quickly supply muscle and brain tissue with a rapid rise of blood sugar. “Some sugars are better than others,” claims Fenn, citing the differences between intrinsic (in which the sugar is part of the cell structure and bound up in a fruit or vegetable) and extrinsic (sugar added to breakfast cereals, chocolate, and sweets). With its natural derivation, intrinsic sugars provide a better and more complete nutritional package, along with a selection of useful vitamins, making them more beneficial to any exerciser.

Photo courtesy of NSCD

Carbohydrates have been recognized as important inclusion in a long-term exerciser’s diet. “Think of carbohydrate as jet fuel,” suggests Fenn. “It’s quick to burn and provides instant energy.” Experts recommend a large portion of carbohydrates the night before a long hike. A dinner of pasta with tomato or vegetable sauce provides the body with plenty of carbohydrates for the next day’s activities. Because the body can only store small amounts of carbs, experts also recommend replenishing the body with carbs throughout the day by eating cereal in the morning and snacks during a hike.

Heading Out
The shoes are laced, the pack is loaded, the weekend is cleared — what now? Planning a hiking adventure requires knowledge of the destination, including attractions, availability, area guidelines, and accessibility or hike difficulty. Coast to coast and border to border, it’s now easy to find the best hiking trip in North America, no matter what the person’s abilities. Using online resources, vacationers can find destinations that fit their interests. In the past few years, great steps have been taken to make trails accessible so that people with disabilities can enjoy the outdoors.

Frequently, urban areas feature trails that have been renovated or specifically designed for people with disabilities. Graded with little or no incline, cleared of most obstacles, and often paved, these trails can be perfect for a leisurely afternoon hike or a vigorous workout.

The Rails to Trails Conservancy is a nonprofit organization dedicated to creating a nationwide network of trails from abandoned railway corridors. With over 12,000 miles of

graded trails, Rails to Trails has transformed abandoned tracks into accessible, attractive recreational paths convenient to many of our own back yards. Regularly maintained, they are safe places to enjoy the environment. At www.railstrails.org, the organization links visitors to routes according to states, location, and length, as well as compatible uses. Rails to Trails is a valuable resource for those with computers and Internet hookups.

Weekend walkers and hikers staying close to home will find state sites helpful in determining a local trail’s difficulty level. Many parks have trails designed for easy strolling, but are also mixed use, with bikers and rollerbladers sharing the surface.

For anyone heading out on an extended excursion, plenty of resources are available using a home computer or the local library to plan an adventure custom-made for everyone involved. But when heading over to the neighborhood park, shoreline, or sidewalk, all that’s really needed, besides the right equipment, is a healthy attitude, some good company, and a camera to capture all the fun!