A trek through the outdoors can improve your physical health, lift your mood and even strengthen your friendships. So take a hike! Here’s what you need to know about hitting the trails.

Why Hike?

People thrive in natural environments. Whether you hike on your community’s public trails or in the nearest state or national park, hiking offers an opportunity not only to take in new scenery, but also to boost your health. This includes:

• Physical health. Hiking can be a good whole-body workout that helps build stronger muscles, improve balance, boost heart health and decrease the risk of certain respiratory problems.

• Mental health. Spending quality time outdoors can reduce stress, calm anxiety and reduce the risk of depression. Enjoying the sights, smells, sounds and feelings of nature can even improve your sensory perception.

• Relational health. Invite friends or family along on your hiking adventure. Spending time outside together can bring you closer and help build healthy relationships.

How to Hike Safely

The National Park Service outlines four key principles for safe hiking:

• Know your limits. Consider your experience level, physical fitness and ability to carry any needed equipment, food and water in a backpack. Research the environment and conditions – such as elevation, temperature and humidity level – of the specific trail you want to hike.

• Plan your hike. Select the right trail for you and your group. Check the weather before you go, and be prepared to change your plans if the weather doesn’t cooperate. For more extensive hikes, leave a trip plan with someone outside of your hiking group. Develop a plan for what to do if you or your hiking companions become lost or injured. Make sure that you have an alternative way to communicate in case your mobile phone does not work.

• Pack essential items. Bring a navigation system such as a compass or GPS, a first aid kit and food and water. Wear sun protection, bug repellent and appropriate clothing. Depending on where and for how long you plan to hike, you may also need a flashlight, lantern or headlamp, fire starters, a repair kit and related tools and emergency shelter.

• Hike smart. Always stay together, and keep track of your time and distance. Be aware that going uphill takes double the time of going downhill. Take breaks whenever you need. Eat healthy snacks and drink water to keep your energy up and stay hydrated. Stay on the trail, and be cautious when hiking near cliffs or bodies of water.

For more details on hiking safety, visit Hike Smart from the National Park Service.

Source: National Park Service, U.S. Department of the Interior