Corporate Fitness and Active Aging

Hiking is amazing in so many ways. It is great for physical activity, mental health and stress-relief, cardiovascular health, socialization and more. I’ve always loved the outdoors, but my love for hiking drastically increased when I went to Sedona, Arizona. The red rocks, the greenery, the breeze thousands of feet above sea level…breathtaking. No matter where you hike, you will experience many wonderful things along the way. If you have never hiked before or have only hiked a handful of times, follow these five steps for a great hiking experience:

1. Hike with a friend or a group of people. Hiking is a great time to socialize with friends and family. You don’t have to carry on conversation the whole time, but it’s nice to have someone with you to keep you company. Hiking allows you to take a break from the hustle and bustle of life, take part in physical activity together, and experience the wonders of nature. It’s also a good idea to have someone with you for safety reasons.

2. Plan your hike and have a map. Before you lace up and hit the trail, make sure you have your hike planned out. Here are some details that you should plan for: distance, elevation, estimated traffic of the trail, weather, layers to wear/bring, estimated duration and travel time to and from your house to the trailhead. Distance and elevation are important because the longer distance and the higher elevation, the harder the hike will be. Some apps and websites list the estimated level of difficulty to help you determine if it’s the right trail for your desired intensity. The traffic of the trail isn’t as important to determine ahead of time; but if you plan to bring your dog hiking and you know he barks at people all the time, then it would be best to go on a trail marked as low traffic. Check the weather to make sure you bring the right gear. Generally, the higher elevation, the colder the weather, so make sure you bring the right layers with you just in case the weather changes as you are hiking and increase elevation. Finally, estimate the duration of the hike and the time to and from the trailhead to your house. Make sure your group members know the plan and don’t forget to bring a map! Most trails have maps they give out at the park entrance.

3. Wear appropriate hiking shoes. It is not necessary to have hiking boots but choose shoes that you don’t mind getting dirty. In the summer, I would suggest tennis shoes or hiking shoes. Wear tall socks that protect your feet and ankles from blisters. In the colder or rainier months, I would suggest wearing waterproof hiking shoes or boots to keep your feet warm and dry.

4. Pack the essentials. Make sure to bring a water bottle and snacks. It is also a great idea to bring a first aid kit. Be smart with the gear you bring, such as sunscreen on a hot day or a scarf on a windy day. Even if you plan a short hike, bring the essentials in case you are out longer than planned.

5. Soak in the moment. Breathe the fresh air. Slow down and enjoy. Yes, hiking is physical activity and can be challenging, but it is also a chance to rest your body and mind from the day-to-day routines you have in place. I would encourage you to stop for 5 minutes during your hike and just look at the beauty of the nature around you. Take slow, deep breaths. Talk to your friends about something you notice that you otherwise would have missed. Enjoy the moment!

 I know these tips will allow you to plan ahead properly, so I hope you are excited and ready for your next hike! Where are your favorite hiking locations?

If you have been sitting for a long period of time and your body is starting to ache or feel stiff, try out these seven tips to help you loosen up. Start with number one and move down the list. It will take about 2-8 minutes depending on how long you want to spend on each one.

1. Breathe. Inhale through your nose slowly, fill your belly with air rather than just your chest, exhale slowly through your mouth by pushing the air out with “O” lips. Do this at least 3 times to relax your body.

2. Relax every muscle. Close your eyes, think about your muscles starting with the face, relax and follow this thought process down to your toes. Relax your forehead, eyebrows, and eyelids. Let your jaw muscles loosen. Release tension in your shoulders. Unclench your hands. Move your ankles and toes around and then relax them. You should now feel little to no tension in most of your body muscles.

3. Roll your shoulders. Slowly roll your shoulders forward in big circles. You should lift them as high as you can and push them down as low as you can to work through the entire range of motion. After at least 3 forward shoulder rolls, switch directions and roll them backward.

4. Reach above your head. Reach as high above your head as you can to elongate your body. Reach slightly behind you as you push your hips forward to get a lower back stretch. Return to center and then, with arms still extended above your head, lean to one side for a good stretch and then to the other side.

5. Reach to your toes. Now, with knees just slightly bent, slowly bend down to your toes. Push your hips back to get a deep hamstring stretch. Don’t let your knees lock into a hyperextended position. Think about elongating your spine; it’s okay to arch your back in this position. Hold this position for at least 15 seconds, then slowly stand back up. Repeat 2-3 times and each time, try to go a little deeper into the stretch.

6. Roll your IT band. If you have a foam roller or a rolling pin, roll your IT band for 15+ seconds on each side. Your IT band is on the outside of your thigh. It gets tight when you sit for long periods of time, and one of the best ways to release that tension is through rolling. If you don’t have a foam roller or a rolling pin, take the palm of your hand and starting at the top near your hip, push in and downward on the muscle slowly. Repeat several times to get that muscle relaxed. It may feel a little uncomfortable but rolling allows the muscle to release tension and inflammation that can be causing discomfort.

7. Massage your back muscles. The muscle that lines your spine is called the erector spinae. It gets tight when we sit for long periods of time. Make a fist and put your thumb knuckle on the muscle. Rub back and forth and in small circles. Make sure to do this on both sides of the spine from your lower back up to your mid back. You should not rub the spinal cord, just the muscle on either side. There are a few different ways to massage the muscle yourself, so just figure out what works best for you. The amount of time you massage the muscles is up to you.

Make it a priority to take breaks often to loosen your body. And when you are sitting, make sure to sit with good posture. Movement, even in small bouts, will help you take care of your body! Join me in a good 16 minute stretch, click here or view below.