Hiking offers the ultimate workout for physical and mental renewal. Although hardly an extreme sport, hiking offers women of all ages and athletic abilities the opportunity to vary their daily exercise routine, take on a physical challenge and reconnect with the natural world.

Millions of American women walk regularly, alone or in groups, on sidewalks, treadmills and back roads. Planning a hike ups the ante over routine walks, increasing energy and calorie expenditure in response to the demands of the terrain. It also adds an element of excitement and anticipation, creating a goal to strive toward on daily walks.

The beauty of hiking is that it works at any level. Women fit enough to walk regularly in their neighborhoods can start slowly, hiking local nature trails with low to moderate grades. Women looking for a greater physical challenge can plan day hikes on more rugged trails or longer hikes that involve camping along the trail.

State and national parks offer trails at all levels of difficulty, from simple loops of a couple of miles to the majestic Appalachian trail, a path that stretches for 2000 miles from Georgia to Maine. The most avid of hikers set out in early spring from Georgia hoping to reach the end of the trail in Maine before cold weather makes walking impossible.

But you don’t have to invest six months of your life to experience the beauty of the Appalachian trial. There are countless access points suitable for day-long hikes or any distance you have the time and fitness to walk. Some trail walkers set a goal of walking one segment of the trail each year in the hope of one day completing the whole.

For those interested in getting a taste of the Appalachian trail there’s a 56-mile stretch in the White Mountain National Forest in New Hampshire dotted by a network of 10 huts, each a day’s hike apart. The huts make handy stopping places for day hikers and offer overnight shelter for more serious trail walkers.

Whether you plan to stretch your regular workout into a foray of several hours on a local nature trail or to attempt a more challenging, rugged trail in a multi-day hike, plan ahead to ensure you’re at the optimum fitness level and that you’ve made the necessary arrangements for comfort and safety.

If your planned hike is on hilly or mountainous terrain, gradually increase your normal walking schedule, stepping up the distance and challenge. Incorporate hills (or steps if hills are scarce in your area) to increase your endurance and to strengthen leg muscles used for climbing. If you’ll be carrying a pack, take increasingly long walks with a pack, adding weight as you get stronger.

Day hikes on local trails are fun and require relatively little planning. Carry a day pack with water (at least two one-liter bottles), high energy snacks, a hat, sunglasses, sunscreen, bug repellent, a first aid kit and a wind proof jacket in case it turns cold. A trail map and compass are also a good idea.

If you’re walking in a group, which is recommended for safety, each person needs to carry water, food and personal items but items such as sunscreen, a first aid kit and bug repellent can be shared to lighten the load. Water is heavy, but the most essential item. The farther you walk, the more you’ll drink and the lighter your load will become.

If you’re interested in trying a more challenging hiking route but don’t have any experience or friends who backpack, sign up with a group led by a guide. They’ll supply all the equipment and you’ll be freed of worries about safety, encounters with bears or getting lost. It’s a chance for you to learn the ropes and to see how you enjoy the experience without having to invest in equipment.

If you love the trip and plan to continue, you can invest in lightweight, quality gear. One novice who started out with a group found that hiking put her in touch not only with the outdoors but with her inner self.

Deidre was 53 when her husband, Jim, died after a long bout with cancer. The mother of three adult children, Deidre tried to get on with her life, joining a social dance group, spending time with her children and grandchildren and taking an occasional vacation. Two years after Jim’s death Deidre was still steeped in depression.

An ad for an outdoor wilderness hiking trip caught her eye and she decided to sign up. Her children were skeptical. They didn’t see her as the outdoor type at all and thought she’d be miserable.

In fact, Deidre reveled in the experience. Pushing her body to new limits increased her sense of what she was able to do and the chance to reconnect with nature helped her to finally come to terms with Jim’s death and reach a point where she could find joy in life again. That trip was the first of many for Deidre who is now a member of a backpacking club.

Preparation Is Essential
A comfortable, sturdy pair of hiking boots define the gap between joy and misery for hikers. If you’re buying hiking boots, buy them well in advance and break them in over a period of weeks at gradually increasing distances. Buy your hiking boots at a store that specializes in hiking equipment and is willing to work with you to ensure a good fit.

There are a number of hiking shoes now on the market that have been well reviewed. Lighter than traditional hiking boots, these hybrid shoes look like high top running shoes but are sturdier. Most offer sturdy ankle support and a stiff sole designed to protect against rocks and stones. Many are waterproof so your feet stay dry if you step in a shallow stream.

Expect to pay around $75 to $100 for a pair of hiking boots or shoes. It’s also wise to invest another $10 to $15 for a pair of synthetic hiking socks.

Clothing need only be comfortable and layered. Fleeces are lightweight and warm and an outer shell (pants and jacket) that’s wind and waterproof will shield you from the weather. Be sure you pack extra dry socks and an extra warm shirt.

The most important concern for overnight hikers is to ensure an adequate, safe water supply. As well as carrying water on the trail, backpackers also need to carry water purifying tablets or a water filter designed to purify stream water.

Food should be high energy–nuts, dried fruits, rice, cheese, chili mix or whatever you can conveniently carry and doesn’t need refrigeration.

In addition to a tent and sleeping bag, be sure to pack matches in a waterproof container, a small flashlight, compass and trail map, a first aid kit, a Swiss army knife, scissors, hat, sunglasses, sunscreen and insect repellent.

Although they’re not essential items, a small camera, binoculars, a magnifying glass and a field guide to flora and fauna will make your trip more interesting.

Hiking can be an empowering experience for women. It turns routine exercise into a fun and challenging activity, builds relationships with fellow hikers and can allow you to walk away from day to day stress and reconnect with the natural world.

REFERENCES:
David Lee Drotar, “Reaching New Heights: Hiking Your Way to Physical and Mental Fitness,” American Fitness, May-June 1998.
Sheila Globus, “Take a Walk on the Wild Side,” Current Health 2, April 2001.
Winnie Imperio, “Educate Wilderness Hikers on Dangers,” Family Practice News, September 15, 1999.
Sharyn Pak, “Work Out Without Equipment,” Vibrant Life, May 2001.
Dave Sellers, “Take a Hike,” Runners World, August 2000.
Peter Sherrill, “Trail Rx,” Backpacker, September 1999.
Maggie Spilner and Sarah Robertson, “Pack in More Fun,” Prevention, October 2000.
David Whitmer, “Hurting, Hiking and Healing,” Generations, Winter 1999.
Selene Yeager, “Get a Dose of Nature’s Best Medicine,” Prevention, May 1999.