If you can’t bear the thought of working out at the gym, then think about taking a hike, one of the easiest outdoor activities for beginners and good exercise for the entire family.

All you really need to get started is a good pair of boots, conservation trails in your own hometown, or a mountain within easy traveling distance.

Hiking is a great replacement for a gym workout for several reasons, says Seth Levy, manager of the American Hiking Society’s Western Public Lands Initiative. For starters, it's free, and for most Americans, it's very accessible.

Staying 'engaged' 

And here’s some more good news: hiking burns approximately 370 calories per hour. You’ll find many other benefits from taking a good hike, from cleaning cholesterol out of your blood to pollution out of the air you breathe.

"It's easier to stay engaged when the scenery is constantly changing," he says. "And interacting with the natural environment has real benefits-it increases people's balance, enhances feelings of well being, and boosts their ability to focus."

What’s more, when you're walking on a trail versus a treadmill or paved road, for instance), the surface varies, so your feet have to adapt to a constantly changing environment.

"You get collateral physical benefits, and you may get stronger and avoid repetitive injuries," Levy says.

Starting to hike 

But if you want to try hiking, where should you start? Which type of boots should you buy, and what about trekking poles?

Levy suggests planning the hike before you buy any equipment and familiarizing yourself with these general safety tips:

•  planning ahead;

•  being prepared;

•  watching the weather;

•  packing food, water, and first-aid supplies.

Levy also recommends following the “leave no trace” principle, which means:

•  staying on the trail;

•  disposing of waste properly;

•  looking but not taking;

•  respecting wildlife;

•  being considerate of other visitors.

Boots and blisters 

Once you're ready for your excursion, you'll need proper boots, socks, and clothing. For short hikes, on simple to moderate terrains, Levy recommends buying the lowest, lightest shoe that offers support - and expecting to spend from $50 to $200 a pair.

"There's a temptation to buy a big, heavy boot, but this type of footwear costs a lot, takes a lot of time to break in, and may cause blisters," he says. "Plus, every one pound you add to your boot is equivalent to an extra six pounds in your backpack."

In addition, he recommends visiting the store at 6 p.m. in the middle of the week, when it will be deserted – meaning you'll get plenty of attention from the salespeople – and your feet will be the right size. Your feet are smallest in the morning, so the boots you buy at 10 a.m. may be too tight for your 4 p.m. hike.

Be sure to bring your own synthetic or wool socks, or buy a pair in the store, lace up the boots, and walk around in them. You should have plenty of room in the toes, but the heel should be snug.

Increasing your cardiovascular workout

Cotton socks are a big no-no, because they retain moisture and encourage the growth of fungus. Plus, the fibers in cotton socks bunch and wrinkle, which can cause hot spots and blisters, Levy says.

He also suggests wearing synthetic shorts and shirts while hiking, because the fabrics transport moisture, dry faster, and keep you warm if you're wet. Jeans are a poor choice, because they chafe, stick to your legs if they're wet, and stay wet, which may make you cold.

And what about trekking poles, which are all the rage in Europe? Because they make you use the large muscles in the upper body, trekking poles can transform a hike into a complete cardiovascular workout, Levy says.

"You may even see muscles develop in new areas, like your triceps, biceps, and laterals," he says.

What's more, they make it easier to walk up and down hills, ease the impact of hiking on your joints, and make you less likely to fall.

If you want to buy poles, expect to spend anywhere from $80 to $200. Avoid a smooth grip, and be sure to size the poles the right way: when you're standing, holding the poles, your elbow should be bent at a 90-degree angle, Levy suggests.

Check these out . . .

•  Benefits of hiking

•  10 Ways to Hit the Trail

•  20 Ways to Squeeze Exercise Into Your Hectic Schedule

•  Does Your City Promote Exercise?

•  Six Tips to Fight Fatigue
 

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This information is based on an article written by Barbara C. Bourassa for Poise Life & Health, an online newsletter for women.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.