Let's Go Hiking!

I take a deep breath of the cool morning air and adjust the strap on my day backpack, walking stick in hand, I head down the trail at Turkey Run State Park in Indiana. This is a typical fall Saturday or Sunday occurrence for me. As a long time hiker, I've hiked many of Indiana's state park trails, but Turkey Run remains one of my favorite. And fall and spring are my favorite two hiking seasons. There's a crisp bite to the morning air, but the sun is peeking over the horizon and I know by the time I finish the 6 mile hike today, I will have shed the hoodie I'm wearing to ward off the morning chill.

Benefits of hiking

Hiking is a great low impact workout for my aging ex-runner joints! It builds endurance and burns about 400 calories an hour, almost as much as jogging, especially if I add a few steep hills into my hike.

Hitting the trails a couple of times a week can help reduce the risk of heart disease, according to the American Heart Association, but the key benefit for me isn't physical, it's mental.

As a busy mother, grandmother, writer, teacher, and workshop leader, hiking takes me away from the stresses of that busy life. I hear bird song and animal sounds in the woods around me, feel fresh air on my skin, and breathe deeper as the stress just flows away.

I try to hike two or three times a week at a local park near my home with trails along historic Fall Creek in Pendleton. But on fall and spring weekends, I try to journey to one of the scenic hiking trails that abound in Indiana.

I recommend hiking as an appropriate activity for any fitness level or age. Start where you are and put one foot in front of the other, venture outdoors to remind yourself of the beauty of nature that awaits you. But arm yourself with some good information and equipment before you head out.

Beginners tips for hiking

Start short and sweet. If you've never hiked before, don't attempt a marathon all day hike of 8 miles on a strenuous trail. Hiking is a sport and you need to build your endurance and muscle strength before you become a master hiker. I recommend finding short 1 and 2 miles hikes. Try those for a few sessions and then gradually add more mileage as your endurance builds. Because I don't hike in the summer, I need a few fall sessions before I'm ready to tackle a 4-8 miles hike.

Wear the right clothing and shoes. You don't have to invest in $200.00 hiking shoes to begin hiking, but wearing a comfortable shoe that fits you well and offers good foot and ankle support is important. Look for my article on the Best Hiking Shoes for advice on beginning and more advanced hiking shoe choices.

Almost as important as the shoe is what socks you wear. Do a bit of research, but I love Smart Wool Hiking socks that can be bought for around $12-$16. They're available online at smartwool.com

For hiking in the fall and winter, layering clothing is recommended. I start with a cotton t-shirt, add a lightweight sport shirt with long sleeves and over that a nice light but weatherized jacket like the North Face Geosphere jacket for about $65.00. It's suitable for temperatures down to freezing, but you won't burn up when it's just a chilly 50 degrees. As you warm up, you can remove your outer layers and tie them around your waist or stuff them in your day pack.

Yes, a daypack is a good thing to have. I don't like to load myself down with one on short hikes, but for anything over four or five hours, they're important to carry enough water. Throw in a pair of dry socks when you're packing it for the day!

Finally I like a walking stick. I have one that my son carved for me several years ago and it's just great for extra leverage climbing up a steep hill, using as defense against all those wild animals in the woods..Just kidding! But it could be. And you just feel like a bona fide long distance hiker with your walking stick in hand.You'll be the John Muir of your hike. He's the father of the modern day national parks system and of green protection in general. Fascinating man who loved America's outdoor areas.

Safe hiking

While hiking isn't particularly dangerous, there are some safety issues involved.

First, share your plans for where you're going, when and when you expect to be back. While I sometimes feel like, hey, I'm just heading out to the local park, I don't need to tell my husband; the fact is that we should always let someone know we're out hiking alone. And then call them when we return safe and sound.

Bring a cellphone with you if possible. Turn it off, except for emergency use. You don't want to have your hiking experience ruined by constant phone calls or text messages. I have found the camera fun to have with me for those great photo ops.

Think about hiking with a group or friend. Hiking together is great fun, a real camaraderie of the voyage quest. You never know what you're going to find around the next bend.

Carry a small daypack with a bottle of water, a light snack or fruit if longer hike, your cellphone, and a whistle. Yes, a whistle. Handy for scaring away two legged or four legged animals. I've never felt endangered when hiking alone, but there are incidents

You might include some bug repellent in your hiking bag, and small first aid kit. But don't weigh yourself down with so much stuff for a three hour or less hiking trip. You want to be free to really swing those arms and just enjoy the trail experience.

When hiking a new trail for the first time, I suggest you go with someone. Find a hiking buddy who loves the outdoors and introduce them to the fun of hiking!

Look for my accompanying article on the best hiking trails in Indiana for a good suggestion for fun day hikes. To begin, there are many hiking trails springing up around most communities these days. These natural greenways are efforts to preserve outdoor green space for hikers, joggers, and bikers. Check out what your community has to offer and get to hiking. Practice, build endurance, find the right shoes and basic equipment and venture forth into the great outdoors. It's good for your body and your soul.