So you want to go hiking either for blood pressure control purposes or you just want to keep yourself generally fit. How do you go about it? Well, that’s what this video is about and we going to be talking about hiking tips to lower blood pressure I know I did say to lower blood pressure But like I said if you just do any for fitness or just for fun. These tips will also help you. So, Hiking is a lovely thing to do.
I can tell you this I enjoy it In fact, once you start doing it on a regular basis. You’ll develop a high from doing it and the high can last for days so releasing those. Endorphins is actually good for your mental health apart from Lowering your blood pressure. Okay Hiking will help to control your blood pressure. Even if you don’t have blood pressure issues, hiking is just good fun. By the way I’m restyling this presentation as hiking tips for beginners to lower blood pressure. The reason for this is if you’re somebody who is considering advanced hiking, you know, this is not the video for you. You know there are people who walk the entire Pacific Trail from the US-Mexican border in the south to the US-Canadian border in the north.
I think the distance about 2,400 miles or so It takes about 3 to 4 months to complete. If that’s something you’re considering these tips here, they’re not for you. These tips here are for you know newbies People who are considering. Getting into hiking to actually improve their health. So if you are an advanced hiker, No, you’re not gonna find any tips here, please So if you remember in my first video the first part of the this video I talked about how six hours of walking per week can actually. Reduce your risk of dying from cardiovascular diseases and respiratory diseases in addition to that If you can walk 6 hours a week, you can actually prevent type 2 diabetes as well.
And if you already have type 2 diabetes. Walking 6 hours per week can actually help you to control type 2 diabetes so it makes sense for you to actually get into hiking and one thing good about hiking is that the six hours per week I’m talking about you can actually you know incorporate the six hours into one hike. So, it’s sort of in a perverse way, it’s time efficient, if you like. It Makes sense for you to engage with the sport of hiking because it’s got all those advantages so knowing that, how do you get started? Well, the first thing you should do is actually to join a group and the first part of.
How you you you can join a local group I give you some tips there. So so that’s the first thing. You join a group. Now the next thing is having joined a group. Where should you go hiking? Venue is very important and in my opinion I believe the countryside is the best place for you to actually do your hiking. The reason is the countryside is quieter.
You got beautiful sceneries and the air is pure You’ve got really nice fresh air in the countryside. You will be at one with nature in the countryside. More importantly, it’s the countryside. That’s where you’ve got the hills, the mountains, the climbs, the steep inclines As well as you know, the rough terrains they are all there. Those are the things that are going to challenge your cardiovascular system. And that’s how the benefits actually accrue from hiking. So, the countryside is where Hiking actually belongs.
The next tip is preparation If you’re not used to hiking it makes sense for you to actually prepare yourself before your first hike The reason is this You need to precondition your heart and your lungs for the task ahead You see; hiking is although is walking It is an endurance challenge and your heart and your lungs have to be prepared for that and indeed your legs as well So It makes sense for you to actually prepare There’s an article on my blog where I wrote about Where I give tips on how to prepare for a hike Well in that article I was actually preparing for a 60-mile hike You don’t have to do everything You know that I said in that article in actual fact the last two weeks because that was a 12-week preparation plan But all you need to do is just take the last two or three weeks
That’s all you need and the reason for this you need to precondition your heart and your lungs in readiness for the task ahead. That way you build up your stamina for the distance, for the speed and as well as in readiness for the inclines, the steep inclines that you’re going to encounter when you go for your hiking and Indeed, you should be aiming for a speed of about three miles an hour. That’s about the speed You should be aiming at. Because when you go hiking you need to keep pace with your group. You don’t to be left behind so you need to build up that stamina, build up your speed in readiness for You know what’s coming ahead so you’ve joined the group you’ve met with them and you’ve chosen a hike and you’ve trained yourself and In actual part of the training is that you should walk for 3 hours non-stop in the city before you’re ready to hit the countryside on your first hike So now you’re ready. What do you do the night before? Make sure the night before your backpack is ready. They should all be ready in your backpack and. Don’t forget your hat.
Make sure your heart is in there. Your woolly gloves. They’re in there. The story I was gonna tell you about in terms of why I prefer woolly gloves today – any other type of gloves is because I went on a hike once and you know when you go hiking you’re gonna sweat so, you know your skin becomes moist and I had these other gloves that you know, I I was cold and I wanted to put on the gloves and I couldn’t slip my fingers through because my skin was moist. Since then, I now believe that you know woolly gloves are the way to go. That’s not gonna happen with woolly gloves. Your fingers will slip in very easily regardless of whether your skin is moist or not because you’re gonna sweat inevitably when you go on a hike. So make sure you’ve got that ready. Oh by the way, Woolly gloves and hat. They are only applicable and maybe you know already to people living in cold countries. If you live in a cold country like I do. That’s when you need the woolly gloves and hats.
If you live in a place like the Caribbean Africa, the Middle East, of course, you don’t need this. You don’t need woolly gloves and hat your Water bottle, fill it up. This one is a litre I usually have lemon in mine Squeeze lemon into mine.
Fill it up with water What else now? In terms of food, I should say this. This is one occasion where you need to. You allowed to have some unhealthy foods and I’m referring to things like Chocolates here. Here is another I tend to have chocolate bars in my backpack As part of the contents for my backpack. The reason for that is when you go on long hikes there will come a time when your. Your muscles will be depleted of their glycogen stores.
And on those occasions your muscles are gonna be fatigued as time goes on. That’s when you need something like, you know your chocolate bar to just help with that energy boost. You may have you know, soda drinks sugary drinks, you know like Coca Cola Fanta, You could have them. You are allowed them only because you need that quick release of glucose. Into your into the circulation to feed your muscles. Otherwise your muscles will feel fatigued. So you are allowed those on a hiking trip. As far as food is concerned.
Oh, you also need to prepare whatever you gonna have as lunch in your. Have it ready and put it in an airtight container and have it in your bag on the morning. Don’t forget it in the fridge because that can happen as well. So that’s that as far as food is concerned. The next tip I want to talk about is clothing. Your hiking apparel is crucial to the success of any hiking outing. Because you need to protect yourself from the element. The rain, the cold, the wind It’s all there in terms of the cold I wear three layers of clothing underneath my jacket. You may choose to wear how many layers you’re comfortable with? And you know, I have got I’ve got my hat I’ve got my woolly gloves and of course the bandana as well. That protects me from the cold and the wind. As far as the rain is concerned. . My trousers are waterproof. Even these shoes, water rolls off them like water rolls off the back of a duck.
Also, don’t forget to have socks that are lined Lined Socks will absorb the moisture, the sweat from your feet. That way you don’t develop any blisters because blisters will just completely kill the hiking experience. Now the other thing I would need to talk about is your shoes. It is important you have the correct shoe size as well as the comfort. If your shoes are uncomfortable I can tell you you’re not gonna do more than 2 miles and you’ll be back home before you know it. Here is another tip, if you buy a new pair of shoes. Please try them out in the city before you take them out on a hiking trip. The hiking trip should not be the first place. You want to try up new shoes because you want to make sure they’re comfortable. They’re the right fit and they do what they say on the tin. Next is distance.
How long should you hike for? Well, here’s the thing I want you as a beginner because remember we are talking about. Newbies who are just getting into hiking I want you to start off with a ten and twelve mile hikes. Once you’ve done it 10 and the 12-mile hikes. Your confidence is gonna grow and then you can step it up to fourteen miles and then sixteen miles and then eighteen miles. Before you consider going on the 20-something mile hikes. You don’t have to do the 26-mile hikes if you don’t want to. If you’re comfortable with just the 16 mile you can stop there In fact, that’s the medium distance anyway, so that’s just good enough.
So the point I’m making is I don’t want these I don’t want the distance of 26, 30, 40 miles to put you off hiking. Start small and you then eventually decide what you’re comfortable with. If you feel okay I’m just alright with 16 miles you stop there. Hiking 16 miles a week is probably just enough So, you you don’t have to do the 26 miler. That’s the only thing I’ll say about distance. But if you feel you want to move on to the longer distances then by all means, you know Do the 26 and 30 miles. Next tip is frequency.
How often should you go hiking? well Here’s what I say In my hiking group. There is a hike every Wednesday and every Saturday and sometimes on Sunday. So we have a hike midweek and then there’s one on the weekend. Well, if you retired, you’ve got plenty of time on your hands then you can go on 2 hikes a week. If your group is like that. But for people like us who are still working then the midweek hike that’s out of the question for us. So you should endeavour to go on the weekend Hikes. If you can. So, once a week is okay, twice a week is even better. But once a fortnight is also good even once a month. The thing is I just want you to go hiking. Do it as often as you can.
That’s the message here. The next tip is about phones. Should you take your phone with you? Of course, you should especially when you have a smart phone you can actually download the route the hiking route onto your phone. And that will help you navigation. So, you know, that’s that’s one purpose. The 2nd and most important reason is that you should be contactable. I’m encouraging you to go hiking but at the same time I don’t want you to expose yourself to unnecessary risks so it’s nice for you to take your phone in the sense that if there’s a problem you can reach out and also if people need. To reach you, your family needs to get in touch with you they can also reach you as well. So you should be contactable So take your phone with you and of course, you know. There’s the other flimsy reason of taking photographs or maybe recording some videos of important things that you see enroute.
So Taking your phone. Yes, I will advise have your phone with you all of the time. The next thing I want to talk about is Ascent and by that I mean the inclines. For you to actually get the true benefits of hiking you need to challenge your heart and your lungs. So that cardio respiratory challenge is very very important and where do you get that? Well, you’re going to get that from the inclines. So whoever is planning your hiking. Make sure that the hiking route should include a total ascent of at least 2,000 feet ideally 3,000. If you want to push it 4000 and 5,000 because when you get to such Heights then of course, you know that you know. You’re gonna really get those benefits that you get fitter, you know with time. One of the things people don’t talk about is Hiker’s high. I’m sure you’ve heard of runner’s high. Well hikers have their own equivalent and as a hikers high. What I got a hike on is Saturday, by Wednesday of the following week I’m still feeling high from the hike of the previous Saturday and that’s because hiking actually releases a lot of endorphins and endocannabinoids . These chemical substances actually give you that high and the high can last for a good number of days. So hiking is good for your mental health just as it’s good for your physical health, you know It is good for your brain, your heart, your lungs, your legs. So you’ve got all of those benefits to reap from hiking now. These tips I’ve just just been giving here’ they’ve been coming at me at random into my head.