Summer is here! Time for Hiking!

We know that exercise can improve mood and decrease the risk for depression and/or manage stress and anxiety. Well, heading outdoors can further contribute to improved mood!

As the weather gets warmer, it is the best time of year to get outside! Hiking is a wonderful family activity, as well as a fantastic way to improve everyone's health. Hiking can have the typical benefits of exercise, such as improving cardiovascular fitness. This can decrease the risk for heart disease and diabetes. It can also help with weight maintenance, and model health habits for the children to incorporate as they grow. Working out outside incorporates conditions that cannot be experienced inside. Adding wind, temperature changes, and sun can add a different challenge to exercise besides intensity. This can build resilience and promote more flexibility.

Depending on where you go hiking, it can be strengthening exercise if there are inclines and hills. It can help bone density as bone health requires impact. Also, if you are hiking on uneven surfaces, this can improve balance and reflexes.

We know that exercise can improve mood and decrease the risk for depression and/or manage stress and anxiety. Well, heading outdoors can further contribute to improved mood! There has been evidence to show that spending time in nature and away from busier settings has even more success with promoting positive moods. With all of these benefits, how do you get ready to hit the trails? Just like with any exercise program, be sure that you are safe for exercise. If you and the rest of the family have been sedentary for the past several months, consider getting clearance from your physician or physical therapist is a good idea.

Grab a pair of comfortable shoes that can manage the terrain you will be traversing. If you are hitting trails, consider hiking boots that can help with stability. Walking poles are a great way to improve stability and balance. Always take a map and a cell phone. Put sunscreen on – even if it is not sunny.

Carry a backpack and be sure that you have layers of clothing in case the temperature changes in either direction. Bring sufficient water to stay hydrated. Pack some snacks, preferably some natural snacks. Bananas, nuts, raisons, peanut butter and jelly sandwiches, and apples are all great options.

There are various levels of difficulty of hikes. Start slowly. Pick easier trails to begin. There are options for all levels of ability. If you or any family members have difficulty with temperature regulation or sweating, be sure to pick days that are not too hot and research trails that have a fair amount of shade to rest. As the temperatures rise, lace up those shoes and hit the trails! And share your experiences with the rest of us!•

"There are various levels of difficulty of hikes. Start slowly. Pick easier trails to begin. There are options for all levels of ability. "

THE FITNESS PRIORITY Kristin McNealus, PT, DPT, ATP received her Masters in Physical Therapy from Boston University then went on to earn her Doctorate in Physical Therapy from MGH Institute of Health Professions. She has been a staff physical therapist on inpatient rehabilitation for people with spinal cord injuries at a number of hospitals in Southern California, as well as Director of a community adaptive gym for people with neurological injuries. She is a member of the International Network Spinal Cord Injury Physiotherapists, and has contributed to the APTA Guidelines for Exercising with a SCI. She has completed 3 marathons, and 25 triathlons, including the Ironman! SCI Total Fitness is designed to promote health and wellness for people with physical disabilities.