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.

Put the Pedal to the Metal!

by Emily Syer
Algonquin College Library Technician Program
SIRC Intern

The car is at the shop, the buses are on strike and you’re late for work! The solution? Cycling! Whether you cycle regularly or want to start, below are some great tips for cycling to work, road safety, and links to bike trails across Canada. Put the pedal to metal to become more environmentally friendly and fit!

There are many benefits of cycling; increases physical fitness, improves cardiovascular health, boosts your energy and saves gas money. It can also be used for spending quality time with family and friends, helps you sleep better, and increases your brain power.

Tips for biking to work:

• To prevent sweat from a backpack, use a pannier/saddle bag - they easily attach to your bike.
• Buy an extra lock for the back wheel and secure it to the frame, then lock the frame of your bike to the bike rack. 
• Bring a change of clothes or keep a week's set of clothes at work. 
• Perform a warm up and stretches before you begin cycling to reduce delayed onset muscle soreness (DOMS). 

Safety: 

1. Learn proper hand signals 
2. Make sure you have enough time when switching lanes. 
3. Wear a helmet, especially if you are among traffic. 
4. Be sure to have the proper reflection/light devices if you are biking at night. Use bike lanes and keep off of the sidewalk
5. Attach a bell/horn to your bike to warn other cyclists/pedestrians of your approach.

Best of lists: 

• Best places in Canada to bike 
• Bike trails in Canada, searchable by province 

Bicycling can be a nice alternative to driving, good for the environment and great for your health. So bring out the bike and take a roll with exercise.

References from the SIRC Collection: 

1. Asplund C, Ross M. Core Stability and Bicycling. Current Sports Medicine Reports (American College Of Sports Medicine). May 2010;9(3):155-160. 
2. Clarke, A. Smart Cycling. Champaign, Il: Human Kinetics; 2011. 
3. Reid-St. John S. the right fit: helmet shopping 101. Health (Time Inc. Health) May 2004;18(4):94. 
4. RIDE TO WORK, LIVE LONGER. Bicycling. October 2007;48(9):103. 
5. Safe Routes to School & Work. American Bicyclist. January 2011;:32-33.

Share the path

If you are lucky enough to have access to multi-use recreational pathways and trails, consider it a wonderful privilege.  Many pathways go through parks and along rivers providing excellent scenery and a great place to be active and enjoy the outdoors.  These places provide not only a place to exercise, they provide a space away from city traffic so that people can enjoy the little snippets of natural scenery.  What may mar the enjoyment of these pathways is a lack of "trail etiquette" that can lead to frustration and sometimes conflict.

Whether you are new to outdoor exercise or a seasoned trail user, there are some tips you can keep in mind to ensure that everyone can have a pleasurable time outdoors:

• Stay to the right, pass on the left - Think of it as if you are a car on the road, yield to the oncoming traffic and wait until the path is clear before you pass.
• Call out "passing" or "on your left" as you approach - This lets the person you are about to pass know that you are behind them so they aren't startled or move into your path.  That being said, watch to make sure that they have heard you (maybe they're wearing headphones), so slow down to ensure that you pass them safely.
• Be aware of those passing you - If you hear someone call out or ring their bell, stay to the right and maybe even acknowledge you heard them with a wave.
• If you need to stop - Maybe you're winded or you just saw someone you know, be courteous and step off the path to make sure you avoid collisions.  For people who exercise in groups, two abreast is ideal, any more than that crowds the trail and makes collisions more likely to happen.  
• Watch for little kids and people walking their pets - Both can be unpredictable so be aware of your surroundings.
• Pay attention to what's around you - Not everyone is going to follow the same rules of etiquette as you do, so be observant and prepared to avoid potential collisions.

While most of us think of trails as being exclusively used for runners and cyclists, other sports like horseback riding, snowshoeing and cross country skiing for example, could also benefit from some trail etiquette so that all of us can exercise safely and have fun too.

References from the SIRC Collection: 

1. Bonner L, Habak A. Trail etiquette: 23 tips for winning friends, influencing people and avoiding conflict on the trails. Equus. July 2003;(309):54-58;60.
2. Devaughn M. Trail etiquette. Backpacker. April 1997;25(3):40.
3. Edwards S, McKenzie M. Snowshoeing [e-book]. Champaign, Ill.; United States: Human Kinetics Publishers; 1995.
4. Henderson J. Trail mix. Runner's World. December 1990;25(12):14.
5. Hendricks W, Ramthun R, Chavez D. The effects of persuasive message source and content on mountain bicyclists' adherence to trail etiquette guidelines. Journal Of Park & Recreation Administration. Fall 2001;19(3):38-61.
6. KENNEDY J. Rules of the Trail. Bicycle Paper. June 2009;38(4):1-3.