Hiking can be a strenuous workout when you're physically fit, but when you're obese, it can present an even greater challenge. Overeating combined with inactivity are two of the prime factors that have led you to a state where even the lightest of activities requires an effort. Deciding to hike when you're obese means following a few guidelines to keep safe when you strike off the beaten path.
Step 1
Check with your doctor. Being obese has put a strain on your heart and lungs as well as your joints. Before your visit, include a 10- to 15-minute light walk in your schedule every day. Cut down on the foods that have contributed to your weight gain. During your appointment, let your doctor know that you plan to take up hiking and that you've already begun to prepare by cutting down on food and getting active. She'll be able to assess your fitness level and suggest how far and how often to venture out without risk.
Step 2
Buy the proper footwear. The California Podiatric Medical Association advises you to visit the store in the late afternoon, the time of day when most people's feet are slightly swollen. Wear the type of sock that you will be using for your hikes when you are fitted for your shoes. Look for shoes that are cushioned, that will support your arches and that will let your feet breathe. Proper hiking shoes will also be made to keep pebbles and sand from worming their way down your ankles to irritate your feet.
Step 3
Stay close to home -- the first few times out anyway. If you live in an urban setting, visit your town's website for nearby parks or conservation areas. Don't let visions of hiking along a glorious mountain trail seduce you into attempting a challenging walk before you're ready. After building your stamina on short hikes through nearby greenbelts, call or check the website of hiking clubs in your area. They'll be able to advise you where the actual hiking trails are located and then you can assess when you're ready to tackle them.
Step 4
Take snacks and plenty of water. Being obese doesn't mean you have to stop eating. Eating more of the right foods is the trick to managing your weight. Take healthy, energy-packed snacks when you hit the trails. Look for recipes for protein or energy bars filled with oats, fruit, nuts or seeds that you can make at home. Controlling the ingredients in what you eat is an effective way to cut out the substances that have contributed to your obesity.
Tips and Warnings
- Take more water than you think you need just to be safe. Activities like hiking take a great deal of your energy. You may not feel thirsty, but you are losing the moisture your body needs through sweat and exertion.
Things You'll Need
- Hiking shoes
- Snacks
- Water
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