Hiking - is an act of walking but leisure walk compare to other sports.

It is walking on a well–made and

wide trails which is a man made too. Also this recreational activity is a natural exercise that promotes
physical fitness, is economical and convenient, Hiking is a 'one day' activity that doesn't need to much
planning. Also it doesn't require gears or equipments as people have to walk in a set trail. It aims to enjoy
the nature and scenery, also roaming in a forest or maybe climbing in a small hillock.

Trekking - is a longer and harder hike. It is an adventurous journey undertakenon foot in a mountainous
terrain or in areas where transportation is not available. Hiking is generally easy to moderately paced
activity, whereas trekking is more vigorous and done with a purpose to achieve something or reached
somewhere. It can be conducted for one day but it is a more than one day activity. Also it requires
equipments like: camping gears, first aid kit, survival kit and many more. The purpose of this are to enjoy
nature, walking to scenic places and hills. Also there are trekkers who have goals like walking certain
kilometers and reaching still to a specific point ut maybe a peak or a lake of a mountain.

Ten Essentials – Hiking/ Trekking Equipment

The Ten Essentials are ten of the basic hiking equipment tools that everyone should pack when going on
a hike. They are recommended by countless hiking and scouting organisations. The list of essential hiking
gear is as follows:

• Map • First-aid kit

• Compass • Firestarter

• Matches • Knife

• Sunglasses, sun cream and a sun hat

• Spare warm clothing

• Headlamp and/or handheld torch

• More food and water than you need

The above hiking equipment are the absolute basics that you should always have with you. We’ve listed
some more essential hiking gear below. It may not be possible to bring all of these on the trail, so choose
the ones that are most relevant to your type of hike.

Extra Hiking/ Trekking Essentials

• Lip balm – to prevent your lips from chapping.

• Spare batteries – in case your headlamp runs out of juice.

• Water filtration system – this will be useful if you run out of water supplies.
• Emergency shelter – this can be in the form of a tent, a bivy, a storm shelter or even just an emergency
reflective blanket.

• Sleeping bag – in case you get caught in low-light and need the camp the night out.

• Whistle – this can be life-saving if you get lost and need to get attention.

• Insect repellent – very useful for when the midges come out to play.

• Binoculars – you may be able to see an escape route that you can’t see with your naked eye.

• Trekking poles – these can be used for stability while walking while also making great splints should
there be any injuries.

• Rubbish bag – remember – Leave No Trace!

• Rain gear – you can never be too prepared for the rain.

• of cord/rope – you will undoubtedly find a use for this, whether it’s a new shoelace or tying your whole
shoe back together.

• Blister kit – this will be your best friend when those little blisters start to form.

• Toiletries/ Toilet paper – you never know when nature will call on the trail!

• Itinerary of your hike – leave one in your car at the trail head and one with a friend so people know
where you are.

• Emergency contact info – have a piece of paper on you with this information, and also any medications
you may need to take.

With this essential hiking equipment checklist, you’ll be sure to always have the hiking gear that you need
when out on the trail.

*Note: The following basic checklist should help you with your packing for any of our trips. Please
remember that you should always try to keep the weight of your clothing equipment down to a minimum.
Your packed trek bag, should weigh no more than 15 kilograms (33 pounds.)

Procedure of Hiking/ Trekking

Part 1: Preparing for Your Hike

• Hike Step 1

Buy a local guidebook. Hiking guidebooks are essential when it comes to finding the right hike for you.
Local guidebooks will also tell you all about the natural landscape around you--from wildflowers you will
see while hiking during different seasons, to the types of birds you will see flying overhead. You should be
able to purchase a local hiking guide at your local bookstore, outdoor adventure store, or at your regional
park’s visitors center. You can also purchase them online.

• Hike Step 2

Start small. If this is your first time hiking, you should choose a relatively easy hike. Look for short day
hikes that are a manageable distance for your abilities. If you rarely ever go out into nature, you might
want to stick with a flat one or two mile track. For others who exercise regularly, an easy five mile round
trip hike may be more your style-it’s really up to you. Just don’t push yourself too hard your first time out.

• Hike Step 3

Bring lots of water. One of the most important things to know when learning how to hike safely is that
you need to bring the right amount of water. Staying hydrated is really important, so drink a good amount
of water before you head out on your hike. Bring more water than you think you will need--it’s better to
carry extra water than not bring enough and become dehydrated. A good rule of thumb is to bring at least
one liter of water per person for every two hours of hiking. Bring even more if the hike is particularly hot
or strenuous.

• Hike Step 4

Pack your backpack. Depending on the length of your hike, you may consider bringing different things. In
general, however, you should always bring some sort of energy-boosting snack (you can never go wrong
with trail mix), a knife of some kind (Swiss Army knives are great), a compass and map, a flashlight,
matches or a lighter, and an extra layer of clothing (in case the weather changes suddenly) and snacks.
You could also consider bringing a first aid kit, binoculars, etc. Just remember that you don’t want to weigh
yourself down with unnecessary items.

• Hike Step 5

Protect yourself from the sun. Along with the other items you have packed in your backpack, you will also
need to bring supplies to protect you from the sun. This includes sunscreen, a hat, and sunglasses. Getting
sun poisoning or skin cancer is no laughing matter, so do anything you can to protect yourself from the
sun’s harsh rays.

• Hike Step 6

Wear the right shoes. It’s important to wear shoes that will make your trailblazing easier. Skip the flip-
flops and go for lace-up shoes that give you good arch support. If you can, wear hiking boots or trail shoes-
-these will be the best for maneuvering in rough terrain. Combat boots are also great--these can be worn
for a long time on rough terrain and still be comfortable. If it's tick season, tuck your pant legs into your
socks--you don't want to get bitten and infection from ticks spread to you.

If you have new shoes that you’ve never worn before, break them in before you set out on your hike. If
you don’t, you could end up with some nasty blisters on your feet.

• Hike Step 7

Ask some friends or family to go with you. Beginning hikers should stick together or go with more
experienced hikers before they head out on the trail by themselves. This is because it is much more
difficult to get help if you are hiking solo and something happens to you. Plan a hike and ask your friends
to come along for the fun of it, but also as a safety precaution.

If you do decide to hike solo, let someone else know where you are going and when you plan to be back.
Tell them you will contact them after you are done with your hike. Do not forget to actually contact them
or they may call emergency services.

• Hike Step 8

Know what to do in case of an emergency. While it is more than likely that your hike will go perfectly, you
should always be prepared for the unexpected. Carry a first aid kit with you, and bring your cellphone. Be
prepared, however, that you may not have reception out in the woods. For an extensive guide on how to
survive in the wild.

Part 2: On the Trail

• Hike Step 9

Begin at the trailhead. Each trail begins with a trailhead--a sign that generally states the name of the trail
and the distance to the end (or how long the loop is.) Other trailhead, like those in national parks, will
have a map of all of the other trails your trail connects to, as well as different things to look out for while
hiking.

If you cannot find a trailhead, you may not be at the right location. Ask someone for directions. Other
trails might not have a trailhead--this fact will be specified in your trail guide

• Hike Step 10

Look for trail markers. When you are out hiking, you will inevitably come across a fork in the road. Follow
the trail markers that say your trail’s name. If there are no markers available (which is relatively rare)
consult your map and look for cairns. Cairns are stacks of rocks that rangers make to show hikers the
correct path to take.
You may see small trails branching off from your trail. Do not follow these--often they are simply deer and
other forest creature paths that will lead you into uncharted territory. Park rangers and trail maintenance
people generally block off these sort of faux-trails by dragging fallen tree branches across the path.

• Hike Step 11

Obey all signs. If you see a sign that says “Stay on the trail” you should stay on the trail. It is more than
likely that that sign is there because there is revegetation happening in the area. When too many people
walk in areas other than the path, they can do serious damage to the vegetation.

You will also most likely see a sign that says do not feed wild animals. This is really good advice, as feeding
wild animals can hurt both you and the animals. Do not feed wild animals--no matter how cute they look.

• Hike Step 12

Take breaks and rehydrate. Hiking is not a race, but rather an activity that you can do at your own speed.
Don’t be afraid to slow down if you are feeling tired. Drink water throughout your hike and sit down for a
rest whenever you feel the need to do so.

• Hike Step 13

Look out for critters that might be underfoot. Be aware that when you are hiking, you are passing through
the home of many different creatures--from the smallest bugs, to the biggest bears. Do not ever try to
approach or interact with wild animals because they are just thatwild.

In particular, look out for snakes. Be careful when walking in rocky areas where snakes are known to
reside--stepping on a snake is never a good thing.

• Hike Step 14

Take only pictures, leave only footprints. This is a saying we are taught when we are young but it remains
true. The wilderness is a place of beauty that must be respected. Do not throw your trash on the ground,
disturb the peace by blasting music or talking at the top of your lungs. Do not take rocks, plants or animals
with you when you leave the trail--if you do, you are disrupting the beautiful ecosystems around you. To
be a true hiker, you must respect nature.

Importance of Hiking

1. Helps Prevent and control diabetes

Hiking helps in decreasing the level of insulin in our bodies thereby preventing the degenerative effects
of diabetes.

2. Increases happiness levels and curbs depression

Hiking provides a relaxing opportunity to escape the drudgeries of busy life and seek solace in the solitude
of natural surroundings. It refreshes the mind and heals the body thus acting as an ultimate stress buster
with a constructive appeal.

3. Helps to make friends

A regular weekend meet-up or a planned long-distance trek can help you forge bonds while you shape up.
Plus, interaction with the larger hiking community encourages you to engage with your workout as a
lifestyle, rather than a chore, which will make you more likely to stick with it for the long haul.

4. Increases creativity

Research shows that spending time outdoors increases attention spans and creative problem-solving skills
by as much as 50 percent.

5. Tones the whole body

Regular walking can get your butt in better shape, but taking on sharp inclines, using trekking poles to
propel you forward, and clambering over rocks gives your body an all-over workout.

6. Lowers blood pressure and cholesterol

Hiking through the trails on a regular basis decreases blood pressure and cholesterol, thus reducing the
danger of heart disease, diabetes and stroke for those at high-risk.

7. Connects with nature

Unlike the boring exercises of the gym with weights and treadmill, hiking provides the chance of relaxing
and exercising amidst natural settings. It thus offers a much-needed break from the routine monotony of
life. Straight up, we are doing the coolest trek in the world through the most stunning mountain range
this planet has to offer… And if that isn’t enough, we are going to be paragliding over this majestic
scenery… This is, certainly, as good as it gets. It’s time to do what very few travelers have ever had the
chance to do….This is a trip of a lifetime…

Importance of Trekking

1. Cardiovascular strength – Because backpacking requires covering large distances, usually by walking
up and down hills and mountains, the heart has to pump harder to keep up with the oxygen demand.
Though trekking is not necessarily a highly intense sport, the heart rate does maintain a steady, increased
rate, increasing blood flow to the muscles and the brain.

2. Weight loss – Climbing, dodging around boulders and lights runs and sprints is common while on
trekking tours. These physical activities eventually help shed unwanted fat and water weight. In fact, 12
weeks of trekking at a moderate level of intensity on a regular basis can lead to significant weight loss.
3. Builds a robust heart – Trekking is a great bet for those who wish to keep their hearts healthy and agile.
while trekking, a person has to climb up and down which making the heart pump blood with vigorously
and building cardiac muscle.

4. Cleanses the lungs – In India, for example, trekking tours are conducted to allow trekkers to inhale
clean air. Most trekking tours are organized away from human population which automatically means that
the flora bear little effects of human activities while the extensive growth and vegetation found in nature
preserves helps ensure that the air is far cleaner than in metropolitan areas.

5. Builds strong bones – Trekking requires optimum effort from the human body, as it requires stretching,
jumping, climbing and dodging at several intervals. Such small burst of exercises at regular intervals during
a trek help make bones stronger. Backpackers also have the added beneficial burden of carrying supplies,
such as water, first aid kids, clothes and even camping equipment such as tents (if they were camping)
which would mean added weight on the shoulders and spine. If carried properly, this weight training can
help add on bone density thereby achieving overall fitness.

6. Agile muscles – The one thing that a trekker would surely achieve while on a trekking tour is excellent
muscle strength. The energy and strain that a trekker requires while on a trekking tour – be it on the
Himalayas or any other challenging topography– would undoubtedly lead to exercising of each and every
muscle in the body, from the core abdominal muscles to the quads and calves, thus making body flexible
and muscles agile.

7. Cool mind and excellent focus – Trekking and backpacking often require the hiker be focused on their
activity. To do that, the hiker must clear his thoughts and prepare his mind to face topographical
challenges. This is especially true for those trekkers that have some connection or the other with one
religion or the other thus helping a trekker feel that calm that come with such places.

8. Interval training – Interval cardio involves short bursts of exertion, and trekking is an excellent example.
Trekking involves walking up and down hills and possibly climbing. Walking uphill will bring your heart
closer to an hiker’s target aerobic rate, while walking downhill will give your heart rate a chance to recover.
Climbing can also bring your heart rate up to aerobic levels, but also can work the leg, arm, and core
muscles providing the added benefit of strength training. Interval training helps the metabolism function
better, burning more calories for a longer period of time than steady cardio workouts.

9. New look on workout – Trekking can be as easy as walking in your neighborhood, or as difficult as a
mountain climb depending on one’s current physical activity level. Unlike the treadmill, trekking offers
new scenery, different terrain, and requires almost no equipment.

10. Mental benefits – Stress can disrupt your everyday life, causing health problems and depression.
Trekking is a great way to reduce the stress in your life, because of the release of endorphins, which are
known to make us happy! Taking in the fresh air and nature around you while trekking is a great way to
help improve your mental health, and it is believed to also improve memory and functionality of the brain.
Breathing in the fresh air, as well as seeing plants and animals can also give you a better appreciation of
the world and a sense of calmness and joy.