How To Deal With Difficult Terrain When Hiking

Heel Toe Express – How To Deal With Difficult Terrain When Hiking

If you’re hiking over relatively flat, ordinary terrain you’ll need to be able to keep a steady pace with regular (short) rest breaks. Different types of terrain, such as steep or slippery slopes, creeks or even higher altitude trails make that very difficult and your techniques need to adjust to match the situation.

Slopes and Higher Altitude Terrain

The biggest change when hiking uphill or at higher elevations is the amount of strain it takes to cover the same distance. Going uphill means you’re fighting gravity and it will take more energy to do so.

At higher elevations, there is less oxygen in the air and your heart will have to work harder to get the necessary oxygen to your body. These things need to be kept in mind when tackling these types of hikes.

Monitor your heart rate to be sure you’re not being overworked. At rest, it should be about 70 beat per minute (BPM) and a hard workout can result in 120-130 BPM for shorter periods of time. Ideally, you want to stay in the low- to mid-range for the majority of your hike.

If you allow your heart rate to get too high for too long, you could end up with High Altitude Syndrome, also known as Acute Mountain Sickness.

Rivers, Lakes & Other Water

Hiking in wet conditions can also require more energy but it also means that you are more likely to get wet, which can lead to other problems including discomfort, blisters, and loss of body heat.

Wearing the proper hiking gear is important in these environments. Make sure your boots are waterproof and high enough that they won’t get completely submerged. It’s also important to wear waterproof clothing and have a backpack that is waterproof to keep the gear, food and other items you’re carrying dry.

When you come to a river, if there is an alternative to fording it, it’s best to take that alternative. It might mean hiking a little out of your way to get to a bridge or a narrower spot, but it’s better than stepping out into the unknown.

Cold temperatures, undercurrents, and slippery bottoms are just a few of the possible hazards when crossing a river.

heeltoeexpress

11 Safe Walking Tips

11 Safe Walking Tips
Heel Toe Express – Stay Safe While Walking

Walking is a healthy activity, but you need to know the rules safety. This is especially true if you are walking in an area where there aren’t sidewalks or paths separate from the road. To stay safe walking, follow these rules of the road:

1. Walk Facing Traffic When Walking on the Side of the Road
If there is no sidewalk and you must walk on the side of the road, choose the side where you are facing oncoming traffic. In North America, this is the left side of the road. This gives you the best chance to see traffic approaching closest to you and take evasive action when needed.

2. Walk Single-File While Walking on the Road
Unless you are on a sidewalk separated from the road or you are in a wide bike/pedestrian lane, you should walk in single file. This is especially important on a road with lots curves and where traffic has only a split second chance of seeing you before hitting you. While it can be enjoyable to walk down the road two to three side by side chatting and laughing, drivers don’t expect it and you may lose your best walking buddies.

3. Cross Safely
Mom was right: look both ways before crossing any street. At controlled intersections, it is wise to cross only when you have the pedestrian crossing light. But even then, drivers and bikers may have a green light to turn and won’t be expecting you to be in the crosswalk. Make eye contact with any drivers who may be turning. Give them a wave. Make sure they see you. In a car-walker interaction, you can only lose. It can be tempting to simply jaywalk, but know the do’s and don’ts as it can be an infraction and a safety hazard.

4. Be Visible
Wear bright colors when walking in daytime. When walking at night, wear light-colored clothing and reflective clothing or a reflective vest to be visible. Drivers are often not expecting walkers to be out after dark, and you need to give them every chance to see you, even at street crossings that have crossing signals. Be just as cautious at dawn or twilight, as drivers still have limited visibility or may even have the setting or rising sun directly in their eyes.

5. Stay Aware of Bikes and Runners
Share the road and path with bikes and runners. Bike riders should alert you when approaching from behind with a bike bell or a “passing on the left/right.” Listen for them, and move to walk single file, allowing them to pass safely. Runners should also call out for passing. Bike-walker collisions can result in broken bones or head injury for either — and you aren’t wearing a helmet.

6. Be Predictable
Make a practice of staying on one side of the path while walking rather than weaving randomly from side to side. Watch your arm motions, or you may end up giving a black eye to a silently passing walker, runner, or biker.

7. Walk Dogs on Short Leashes
It is terrifying and tragic to witness dogs running out in to traffic or getting into a fatal dog fight, whether on leash or off leash. But there is also a danger when walking your dog on a long leash that you will trip other walkers or bikers. Keep your pet and yourself safe by learning proper leash walking.

8. Enjoy Your Walk and Check Your Phone After
Chatting, texting, or playing games on a mobile device while you walk is as dangerous as doing those things while driving. You are distracted and not as aware of your environment. You are less likely to recognize traffic danger, passing joggers and bikers or tripping hazards. Potential criminals see you as a distracted easy target. Adopt habits that can keep your phone in your pocket, or at least stop in a safe place to complete your phone tasks before moving on. See more about the dangers of distracted walking.

9. Keep the Music Down
Don’t drown out your environment when listening to your earbuds or headphones. Keep the volume at a level where you can still hear bike bells and warnings from other walkers and runners. Your audiologist will also thank you.

10. Know When to Stop Walking
Heat sickness, dehydration, heart attack or stroke can strike walkers of any age. Learn the symptoms of medical emergencies and carry a cell phone to dial 911.

11. Be Aware of Stranger Danger
Choose your walking route for paths frequented by other walkers, joggers, and bikers. If you see someone suspicious, be prepared to alter your course or go into a store or public building to avoid them. Acting alert and aware can convince bad guys to choose an easier target. Follow these street safety tips for walkers

heeltoeexpress

Walking Will Help Shed Those Excessive Pounds

Heel Toe Express – Walking Will Help Shed Those Excessive Pounds

If you are overweight you are inviting yourself to a myriad of health issues, if not now then down the road. Hundreds of thousands of people from all over the world die each year from some form of ill…

If you are overweight you are inviting yourself to a myriad of health issues, if not now then down the road. Hundreds of thousands of people from all over the world die each year from some form of illness related to being overweight. If you have a BMI which stands for Body Mass Index of 25-29 or higher, you could be in some physical danger.

Too many people are overweight. People are learning the hard way that being overweight can kill you, or destroy your life, whether it be a heart attack or stroke which are the most common. Also when someone is overweight, they will usually suffer from low self-esteem usually be the media and their co-workers. On top of this, overweight people usually have terrible sleeping habits and have trouble breathing. And unfortunately, many people shy away from obese people because they think they have other hidden agendas and even mental problems.

One of the main factors of obesity is eating more food than you are burning off with exercise, and this is generally caused by a slow body metabolism. When an excessive amount of fat aggregates in certain areas this causes someone to become obese. However, it’s just genetic with others, because they tend to digest their food slower than other people do. This isn’t necessarily their fault, but there are things everyone can do to improve their situation.

Also if you’re not making a daily effort to be active and are sedentary all the time. Being lazy can turn into a negative cycle, and can diminish your health faster than it should be. The more active you are, the better off your health will be. The main thing is to keep a positive attitude and stay as active as you can. If you only have a few items to pick up from the grocery store consider walking instead of hopping in your car to get there. The more walking you do the better off you’ll be. It strengthens your tendons and ligaments and it will also curb your appetite.

Going to a gym is fine but it’s not really necessary. If you can just set aside 20 minutes to an hour each day to go walking, your health will greatly improve. I used to remember breathing heavily a few years ago. I stopped everything I was doing and just started walking everywhereArticle Search, and within 3 weeks I was feeling great and wasn’t breathing heavy anymore. In most cases, you need to just learn to change your habits.

heeltoeexpress

Walking – The Ideal Exercise to Get Rid of Stress

Heel Toe Express – Walking – the Ideal Exercise to Get Rid of Stress

Walking is a great exercise. This is especially true if you are stressed out. If you are experiencing stress or would just like to get in shape, read this article. It will give you 7 great reasons to start walking today.

When I was a kid, walking was the major way for me to get anywhere I needed to go. Today it’s a different story because now it’s just a few steps to the car. In the past 50 years or so, as transportation options have become more available, walking has become an “exercise” instead of a regular activity.

Popular magazines are full of “walking programs” as if we suddenly forgot how to put one foot in front of another. Doctors often recommend walking to people recovering from heart attacks, who have high blood pressure or who suffer from arthritis.

Psychologists will encourage you to walk if you are feeling depressed, anxious or stressed. Health coaches and personal trainers will often set you up with a walking program as a beginning point for developing an exercise program.

Why walking? Well, it’s an easy exercise and you already know how to do it. Almost anyone of any age can walk at a normal pace and, if you’re very fit, you can train to be a race walker.

Here is why walking is the ideal exercise to help you get rid of stress:

1. It doesn’t cost anything – Walking is free! You don’t need any additional money needed to get started. All you need is a pair of walking or running shoes, clean socks, and some comfortable, nonrestrictive clothing.

2. You can walk anywhere – You don’t have to go to a gym to walk. You can walk on the street, in the park, at the mall or around the floors of your office building.

3. Walking provides a low impact exercise option that’s great for building aerobic capacity. This is especially important when high impact aerobic exercises are too hard on your knees or joints.

4. It is easy to make part of your life. As you walk you’ll start finding easy ways to incorporate it into your life, such as parking farther from your destination or choosing to walk to nearby stores or cafes.

5. Walking is an easy activity to involve your friends in. Instead of making a lunch date, agree to go on a walk and have a light snack when you return.

6. Studies have shown that if you walk for only 30 minutes a day, 6 days a week, it helps cut heart disease risk in half. This can be extremely important if you’re suffering from extreme stress in your life.

7. You will look and feel better. Walking slows the effects of aging by keeping your body tone and trim. Walking outdoors can give you a nice tan and plenty of vitamin “D”, plus it provides oxygen to the cells that support healthy skin.

So if you are stressed, get on your walking shoes. If you are a type “A” personality and want to keep track of your walking, buy a pedometer to measure your steps. Then set a goal to add 500 more steps each day to your walking.

Whatever you do start walking today. You’ll reduce your stress and walk your way into good physical and mental health.

heeltoeexpress

 

What is a Healthy Lifestyle

 Heel Toe Express: What is a Healthy Lifestyle

A healthy lifestyle means, to live life in a way that helps you both physically and mentally. Walking or hiking are great exercises to help with physical and mental health. You could even get a treadmill if you would rather stay indoors. The main goal is to keep your body active and it will help you fall asleep at night too. You should also eat a healthy diet.

Walking is a great exercise to help with both your physical and mental health. A brisk walk can help reduce stress and clear your mind, almost like a form of meditation. It can also improve your balance and strength.  If you think just walking is boring then you could try running, hiking or joining a team sport.

Exercise may sound like a choir, but it has so many benefits. People invest money into the lottery and usually people lose. Why not save your money and invest a little time into exercising so you hopefully have a longer life. Time is more valuable than money, and you’ll need to have money saved up for that long healthy life you’ll live.

I find that people today do not expect to live past the age of 75. But I hear in the news about different people who live until the age of 112 years old. Imagine if you retired at 55 years old and lived until you were 112 years old. You would be retired for twice the amount of time that you worked.  If you have good health you can enjoy your retirement. A retirement you worked so hard for.

“Do not pray for easy lives. Pray to be stronger men/women.”

– John F. Kennedy

 

Health Benefits

Heel Toe Express: Health Benefits Of Walking Everyday

Walking is a great way to improve your health and it gets you out of your house. Just 30 minutes every day can strengthen bones, burn excess body fat, increase your cardiovascular fitness and improve muscle power and endurance. It can reduce your risk of developing type 2 diabetes, osteoporosis, heart disease and some cancers. Walking is free and you don’t need any special training or equipment.

Walking is a weight-bearing exercise because you are carrying your own body weight, but you can also use hand weights or ankle weights. Some of the health benefits include:

• Increased heart and lung fitness
• Reduced risk of stroke and heart disease
• Improved balance and stronger bones
• Reduced body fat
• Increased endurance and muscle strength
• Increased memory in seniors
• Good for your brain
• Boosts immune function
• Improves blood pressure, mental stress and cholesterol
• Protects against dementia and depression
• Protects against colon cancer, obesity and diabetes
• Even helps with erectile dysfunction

You don’t have to walk alone or on a noisy city street. You can Heel Toe Express to your nearest park or conservation area. If you don’t want to walk alone you can search for your nearest club or venue. (WALKERS.MEETUP.COM)

Try to go for a brisk 30 minute walk. ‘Brisk’ means you can still talk but not sing and you’ll be breathing heavy. Walking poses little health risk but you should check with your doctor before starting a new exercise if you have any medical conditions.

If it’s too troublesome to walk 30 minutes at one time, do consistent little sessions (10 minutes) three times each day and slowly build up to longer sessions. You could even start with five minute long walks if that helps you start your health and fitness adventure.

Wearing a Pedometer while walking will help you keep track of how many steps you take. A pedometer counts the number of steps you take during your walk. It can help you to set up goals and achieve them. So hop on the Heel Toe Express and start walking today. Remember that Einstein himself explained, “Life is like riding a bicycle. To keep your balance, you must keep moving.”

Attempt to make Heel Toe Express part of your routine. Try to walk every day, possibly at the same time. No matter what time of day you walk you use the same amount of energy, so do what is most convenient for you. Walking with a friend or someone else might help to make walking a regular daily activity.

heeltoeexpress