Hiking for Beginners

From panoramic mountaintop views, to beautiful coastal waters, hiking lets you explore Canada's magnificent scenery. It's great to wander off alone for some downtime or it can be a wonderful family activity. 
 
How to get the most out of hiking:

• Footwear - Ensure that you have hiking boots or shoes that are of good quality and that are comfortable.  If you happen to cross an unbridged stream, water shoes are recommended.
• Apparel - If you are hiking in warm weather, synthetic materials are a good idea - avoid cotton which absorbs sweat. Try to avoid wearing shorts since some parts of a trail may be overgrown.  For cooler weather, ensure you are wearing proper clothing to avoid hypothermia or frostbite.
• Choosing a trail - Be realistic about your capabilities. If you end up picking a hike that is too long or difficult you will not have an enjoyable experience. For beginners, it's recommended that you start with a hike that's a few kilometers in length and work up from there.
• Food - For longer hikes, you may need to pack a lunch. Always carry enough water, especially on warmer days or difficult trails where your body is working harder.
• Other equipment - Daypacks are great for carrying, food, fluid, first aid kits, or extra clothes (socks or waterproof jacket) that you may need on the trail.
• Health - Hiking doesn't just offer up lovely scenery, it is excellent for cardio-respiratory fitness, muscle strength, stress relief, and can help you sleep better.
• Safety 
• Be aware of the weather forecast. Hiking in the ice and snow can be fun but it presents several potential dangers. 
• Learn which animals live in the area and be prepared to take action if you meet up with one on the trail. 
• Remember to tell someone where you are headed and your approximate return if you decide to explore a trail alone.

Three Great Trails to try in Canada:

1. West Coast Trail, BC - While this trail has the reputation for being one of the most physically challenging treks in North America, the old growth forests and beautiful craggy coastline make it worthwhile.
2. The Bruce Trail, ON - Within its 885 km length, the Bruce Trail appeals to hikers of all abilities and offers up many opportunities for exploration.
3. East Coast Trail, NL - Offers up 265 km of developed trail and 275 of undeveloped trail that includes coastline views, complete with lighthouses, whale watching, caribou, and a 50-metre suspension bridge.

While hiking is a great activity for improving your health and well-being, it is also a great way to explore the area and country in which you live. We are fortunate that Canada has an abundance of wilderness trails that people of any age or ability can enjoy, so get outside and start exploring!

References from the SIRC Collection:

1. DUNCAN M, LYONS M. THE EFFECT OF HIKING POLES ON OXYGEN UPTAKE, PERCEIVED EXERTION AND MOOD STATE DURING A ONE HOUR UPHILL WALK. Journal Of Exercise Physiology Online. June 2008;11(3):20-25.
2. Halvorson R. Tell Your Kids to Take a Hike. IDEA Fitness Journal. June 2011;8(6):17.
3. Hiking Downhill Has Its Own Rewards. Tufts University Health & Nutrition Letter. March 2005;23(1):7.
4. HIKING MAKES YOU SMARTER. Backpacker. May 2012;40(4):72-74.
5. Keller J. Trail Users Twice as Likely to Get Enough Exercise. IDEA Fitness Journal. January 2007;4(1):18.
6. Liemohn W. Hiking: An Activity for Almost Any Age. ACSM Fit Society Page. Summer2012 2012;:3.
7. Smith T. Hiking exercises your body and nourishes your mind. Running & Fitnews. May 1994;12(5):4-5.
8. Stephenson M. HIKE YOUR WAY TO YOUR BEST! BODY EVER. Shape. May 2010;29(9):164-168.

Be a Healthy Camper!

by Emily Syer  
Algonquin College Library Technician Program
SIRC Intern

With Victoria Day fast approaching, many of you may be already airing out your camping gear. When you travel, keep in mind that there are plenty of ways to stay active during your weekends of campfires, sunshine and relaxation.

Paddling - Most campgrounds have canoes and/or kayaks available for rent. Paddling is a peaceful and great way to enjoy nature’s scenery, as well as an opportunity to take advantage of the many physical benefits:

• Increased muscle strength, particularly in the arms, back, shoulders and chest from the repetitive stroke of the paddle in water 
• Improves joint health and flexibility 
• Improves balance 

 Tip: It’s helpful to warm up your muscles before/and after any physical activity

Hiking - Trail hiking and Nordic walking are also excellent options for staying active on your vacation - both provide numerous benefits to your health including:

1. Weight management
2. Reduction of cholesterol, blood pressure and stress levels 
3. Prevention of diabetes as well as providing protection for your heart and lungs

Swimming - Who doesn’t love to jump into the lake for a refreshing swim on a hot day? While a long dip in the water can be great, there are plenty of group activities available that are good for splashing around in shallow water. Water tag, racing, water balloons, and volleyball are all great activities that can involve multiple families.  

Tip: It’s recommended that all water activities be supervised by an adult. 

Of course these are just a few ideas to think about as there are many summer activities to choose from. Camping is a great way for families to connect and enjoy each others' company whether it's by participating in group activities or just relaxing by the fire.

References from the SIRC Collection: 

1. GARST B, MARUGG M, THOMPSON S. Building a "Healthy Camp". Camping Magazine. March 2013;86(2):46-49.
2. Mitchell J, Fear G. Fundamentals Of Outdoor Enjoyment. Tacoma, Wash.; United States: Survival Education Assoc.; 1977.
3. SANTOS L, FERNANDEZ-RIO J. NORDIC WALKING. JOPERD: The Journal Of Physical Education, Recreation & Dance. March 2013;84(3):28-29.
4. Spain V, Bialeschki M, Henderson K. Kids and Healthy Lifestyles. Camping Magazine. September 2005;78(5):1.

Is There An App For That?

Well, there sure is! It doesn’t matter what information you need access to, or what activity you want to track, there must be an App(lication) for that. And if you own an iPhone, iPad, Blackberry, iPod Touch, Android or Mac, you are already probably a convert to the App world. We are now able to do things that were thought impossible even a decade ago.

But believe it or not many people have yet to jump on the App bandwagon. Now there is fitness at your finger tips. So if you want to take a first step towards a fitness application, MapMyFitness may help you, as they have one of the fastest growing online fitness-oriented social networks and training applications out there. Millions of runners, walkers, hikers and cyclists use their online training tools.

MapMyFitness actually has a suite of websites including MapMyRide.com, MapMyRun.com, MapMyTri.com, MapMyWalk.com, MapMyHike.com, and MapMyMountain.com – something for everyone! Among other things, you can map your route and track your results just for yourself or compare them with your friends. The good thing is that you don’t have to be an elite athlete or be into serious recreational activities in order to use the functions. If you move, you can use it! Maybe all you want to know is how far you walked the dog each night or the route you and your kids took on your bike ride. A very unique idea to getting someone motivated towards some fitness goals is in the MapMyWalk app that has designed a few challenges for spring, where you can complete your goal over a specified period of time, such as walking a marathon in 30 days. What a great idea!

Of course, depending on your needs, there are many other popular Apps to consider. Here is just a small sampling.

• RunKeeper
  
• Fitness Pro
  
• Interval Timer Pro
  
• British Military Instructor
  
• Gym Technik