A brisk 3.5 mph walk burns between 277 and 414 calories over the course of one hour, depending on your body weight, according to the Mayo Clinic. Hiking, which covers uneven ground including obstacles like tree roots and steep up- or downhill slopes, burns more calories: from 438 to 654, depending on how much you weigh.
You don’t actually need much beyond a pair of sturdy shoes and the clothes on your back for walking or hiking. But there’s a wealth of helpful, if not absolutely necessary, walking and hiking equipment that can make your adventures safer and more comfortable.
Types
A pair of sturdy tennis shoes is sufficient for many hikes or walks, but you may want sturdier hiking shoes or boots, with nylon or even steel shanks, for hiking in rougher terrain. A waterproof shell and pants will keep you dry in driving rain much better than any emergency poncho, and breathable layers underneath help wick away your perspiration, insulating you and keeping you dry.
A small day pack helps you carry water, first aid supplies, clothing layers and anything else you want to have along on a long walk or hike.
Function
Choose outdoor equipment according to what sort of conditions you expect to travel in. Gaiters, for example, are silly-looking accessories if you’re walking in the city, but are useful for keeping snow, mud and sand out of your shoes on some hiking trails. Likewise, ice grippers won’t do you much good in the summer, but they’ll come in handy during the winter.
At a bare minimum, a quality waterproof and breathable jacket with a hood and sturdy walking shoes will keep you comfortable in most conditions you may encounter if you’re not straying too far afield.
Considerations
According to Recreational Equipment Incorporated, 72 percent of American wear shoes that don’t fit properly, and up to 40 percent of those wearing ill-fitting shoes develop foot problems as a result. A waterproof jacket won’t do you much good if the seams leak, and a daypack is useless if it’s too small to hold what you need to carry. So the first rule of selecting walking and hiking gear is that it should fit well and perform its function well.
The second rule of outdoor equipment is that you should buy items you like enough to use. For example, even the niftiest trekking poles in the world is nothing more than money wasted if you don’t use them.
Expert Insight
You may think you know what size walking shoes you should wear, but according to REI, your feet can change in size due to age, pregnancy, weight gain or weight loss and athletic activity. Your feet even change size through the course of the day, swelling slightly as the day goes on. Always ask to have a salesperson measure your feet with a Brannock device before purchasing shoes, and try the shoes on in the afternoon or evening so that you know they’ll still fit your feet later in the day.
Potential Problems
Avoid potential gear problems by planning ahead. Break in your footwear by wearing it around the house for short periods before taking to the trails. Fill your backpack with weight, as if you were about to hit the trail, and adjust the straps until it rides comfortably on your shoulders and hips, if it has a hip belt. If you’re taking accessories like ice grippers or gaiters, make sure they fit properly over your shoes before you leave the house.
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