Hiking offers both physical and mental benefits.
What is so enticing about hiking? Perhaps it is the sense of freedom while heading toward a wondrous destination; or soaking in the vast beauty of nature as you do something healthy and fulfilling; or maybe it is inhaling clean, fresh air while shedding stress and toxic buildup from days working and living indoors.
When hiking, you might take a turn and suddenly gaze upon the sun shining through the leaves of a forest, a lake hidden in the snow-capped mountains or the multitude of colors displayed along a desert of rock and sand. Hiking offers refreshing peace and stillness amidst an almost constant rush of discoveries, large and small.
The benefits of hiking are numerous: It lowers the risk of heart disease, boosts bone density, builds muscle and core strength, improves balance, helps to control weight and improves mood. It has even been found to improve learning, cognition, memory and creativity.
In the age of COVID-19, a hike also offers a safe, outdoor activity that you can do while distancing with family or friends. Take the time to prepare and pack well to avoid injuries and other unexpected problems. If you are new to hiking, here are a few tips to help you get you started:
Tips for a Productive Hike
• Beginners should start on a flat surface. Gradually increase inclines with hills and then proceed to mountains. Ascending and descending inclines burns more calories and improves balance and core strength.
• Add some weight to your backpack, such as plenty of water, some healthy snacks and an emergency kit. The added weight improves back muscle strength and burns more calories.
• When packing your backpack, keep soft items closer to the part of the backpack that touches your back and put harder items to the outside. Some hikers even wrap hard items in T- shirts to reduce any potential discomfort. Straps should be fitted properly, and the top of the backpack should NOT separate from your body to hang back—it should be flush with your back. Consider a chest strap for heavier loads, which will keep the backpack on your shoulders and prevent it from sliding to the side. You want the backpack to sit up high and not rest down around the waist because of loose shoulder straps.
• When hiking during the winter putting on microspikes or mini crampons over your shoes or boots will help with traction if you encounter some icy areas on your trail. We highly recommend Kahtoola Microspikes.
• For higher elevations, consume more carbohydrate-dense foods and fewer fats and proteins. Carbohydrates require less oxygen for energy production. At higher elevations it is important to conserve as much oxygen as possible.
• Plan ahead. Know what the terrain and weather will be like. Wear comfortable clothes and supportive shoes with traction depending on the terrain and weather. Using hiking poles on inclines is a fantastic way to exercise the upper body while reducing strain on the hip and knee joints and muscles.
Local Trails that we Recommend
Saratoga County has an abundance of beautiful hiking trails. Below are some of our favorites. If you are feeling more adventurous, download the All Trails app where users can search for trails - filtering by difficulty level and length.
• Saratoga Spa State Park (adjacent to our office) and a staff favorite!
• Zim Smith Trail
• Skidmore North Woods and Skidmore Campus
• Spring Run Trail
• Wilton Wildlife Preserve
• Bog Meadow Trail
• Moreau State Park
• Saratoga National Historic Park
In short, if you want to improve your physical and mental health while having fun, just take a hike!
Dr. Matt Smith has been a Chiropractor in Saratoga Springs for 36 years. He and his daughter Dr. Kevy Smith Minogue can be reached at 518-587-2064 or at MySaratogaChiropractor.com.
