July 23, 2019 10:00 am
Looking for a fun yet challenging physical activity for the weekends or holidays? Try an outdoor recreational activity like hiking! Let the beauty and serenity of nature give you a break from all the stresses of life.
Hiking can improve your overall well-being and reconnect you with nature. Complementing the physical work of hiking with nutritious Pinoy ulam recipes will help burn fat and boost your general mood.
Here are some starter tips for newbie day hikers:
Choose your mountain.
Take time to research the trail difficulty of the mountains. Do not go directly to high mountains that require rigid training and experience in order to avoid injuries. Look for mountains that have easier trails recommended for beginners.
Create an itinerary.
This creates a framework for your hike and will help you stick to the established schedule. Newbie hikers are not advised to hike without a plan.
Join hiking groups.
Newbie hikers are not advised to go solo. You may start by joining a group or having an experienced hiker friend, colleague, or family member accompany you.
Hiking is a physically challenging activity. Do a few cardio workouts weeks before your scheduled climb to help get you better conditioned. If possible, you may opt to take a Basic Mountaineering Course (BMC) or join mountaineering groups to help get you acquainted with the do’s and don’ts of trekking.
Check the weather.
Always keep yourself updated on the weather situation. Postpone your hike if the forecast predicts that heavy rains or a storm shall pass through the area. Safety first!
Prepare your gear and clothing.
Wear comfortable hiking-appropriate clothes and shoes. It is preferable that you wear dry, breathable, and light-colored long-sleeved shirts paired with your comfortable working pants or shorts. Make sure to put on the right socks and trekking shoes (shoes with thick soles would also do). Don’t forget your cap!
Pack smart and light.
According to experienced hikers, the weight of a hiker’s bag should only be 1/3 of the hiker’s weight. So just bring the essentials. Make sure to bring a jacket (as it may get chilly on top), first-aid kit, extra shirt, towel, rain-proof gears, flashlight, extra batteries, power bank, whistle, food, and water. Pack everything in a durable and water-proof backpack (not shoulder bags or body bags). Packing smart and light may help prevent injuries and lessen the strain on your lower back, hips, and knees.
Pre-hydrate by drinking at least 4 cups of water before a hike. Take 2 cups of fluid for every hour of hiking. Be sure that you don’t forget to bring water in your backpack.
Bring healthy snacks and food.
Choose snacks that are lightweight, yet nutrient-dense. Energy bars are a good choice for snacks. When it comes to your main meals, follow the healthy plate recommendation of DOST-FNRI’s Pinggang Pinoy® for the most substantial Pinoy ulam recipes.
Get enough sleep.
Be sure to have good-quality sleep on the night before the hike.
Lastly, enjoy the hike! Don’t let the pressure take over. Take each step carefully and cheerfully. Mingle with your fellow hikers and the locals you meet along the way. When you feel like giving up, remember that the view on the summit is worth all the sweat.
The wonderful view at the top, the chance to be with nature, the cool and fresh breeze on the mountain, and the friendships you will build are all priceless rewards. With these rewards, pay nature back by not littering, vandalizing, stealing, or killing any of its inhabitants. Both beginners and experienced hikers are expected to live by the hikers’ golden rule: “Take nothing but pictures, leave nothing but footprints, and kill nothing but time.”
Dumaraos, Gelycka. (2017, September 22). Tips for first-time hikers/ climbers. Philippine Primer. Retrieved from http://primer.com.ph/tips-guides/2017/09/22/tips-for-first-time-hikersmountain-climbers/
Mones, Raphael. (2015, November 25). 7 Hiking Tips for Beginners.
Newgent, Jackie. (2019, July 2). 5 Tips for Camping and Hiking. Academy of Nutrition and Dietetics. Retrieved from https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/food-tips-for-camping-and-hiking
Deborah A. Sales, RND is a licensed nutritionist-dietitian handling the Science Communication Section of AJINOMOTO PHILIPPINES CORPORATION’s Public Relations Department. She is a technical expert in food and health and an experienced Culinary Nutrition spokesperson.
This blog contains general information about exercise, fitness, diet, nutrition and related subjects intended for general educational purposes only. The words and other content provided in this material, and in any linked or referenced materials, are not intended and should not be construed as a health, medical, fitness, diet or nutrition advice. Always consult with a licensed physician and/or health workers before beginning any exercise, fitness, diet or nutrition routine especially if the reader is pregnant or having a special medical condition. Information presented herein, are in no way intended to substitute formal and legitimate consultations with your healthcare providers.
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