Hiking can be a good way to spend time outdoors, commune with nature and get some exercise. Before rushing off into the woods unprepared for what you may encounter, however, it is wise to take some precautionary measures to ensure your expedition is safe and pleasurable. The first thing you need to decide is whether you are in good enough physical shape to hike. Consult your doctor before beginning any new fitness regimen.
Getting in Shape
Hiking requires strong legs and good cardiovascular and lung capacity. Some simple exercises done ahead of time can prepare you for traveling over hill and dale. For the legs, simple squats are good to start with. Repeat at least 10 times per day. Lunges are also good to repeat 10 times. A regular jog can get the cardiovascular and lung systems in gear --- start with 10 minutes, the Hiking Wasatch website suggests, and work up to 30 minutes or more. Your back muscles, meanwhile, keep your posture aligned for carrying a backpack and scrambling over small boulders. Sit-ups and moderate weightlifting help build the back muscles. A rowing machine works the major leg groups and back muscles and increases cardiovascular-pulmonary stamina, but go slowly at first.
What to Take
Be sure to wear good, supportive hiking shoes, preferably waterproofed, and don't forget to include a hat and sunscreen, even on a cloudy day. Take plenty of food and water for the amount of time you will be hiking. Err on the side of more than enough in case something unforeseen occurs. A small first-aid kit containing ibuprofen, bandages and antibacterial cream is a necessity, as are waterproof matches and a small flashlight. A compass and good map with directions to your hiking destination are vital to include, and a cell phone, in case of an emergency, is a good idea.
Weather and Other Variables
Get an up-to-date weather forecast before hitting the trail. Being drenched and shivering from a rainstorm you didn't know was coming is no fun. Even a small plastic raincoat that folds easily into your pack can be very helpful. You should be extremely vigilant about the weather if setting out in the wintertime. An unexpected snowstorm could be life-threatening. Never hike alone and always let someone know where you are going. If poison ivy, oak or sumac grow where you will be hiking, be prepared with some medication, the HikingUpward website recommends.
Other Tips
Always know your environment and what plants and animals you may need to steer clear of. To avoid injury, watch where you step. Pace yourself to avoid exhaustion by taking regular breaks. Always wear a watch to determine your estimated end of the hike so that you can reach your starting point before dark. Sign trail registers, the Hikeleader website suggests, because this could save your life if you get lost. Bring fruit along to supplement your water requirement; bring a minimum of two to three quarts of water in warm weather. Dress in layers to account for temperature changes. Always carry out what you bring in and leave no trace you were there. Buy the best hiking equipment you can afford, on sale if possible.
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