This document provides information and tips for hiking for health, including training for endurance, agility and enjoyment. It discusses preparing the body through flexibility, strength and tone exercises and recommends a physical checkup. Tips include setting a goal, checking the weather forecast, proper clothing and footwear, packing essentials, fuel and hydration, self-rescue tools, protection from animals and elements, and first aid supplies. The overall message is to get out and hike while learning about health and safety.

1. H I K I N G F O R H E A L T H
D R R I C S A G U I L

2. T R A I N I N G
ENDURANCE
AGILITY
ENJOYMENT

3. P R E H A B I L I T A T I O N
• KNEES NEED FLEXIBILTY
• QUADS NEED
STRENGTH
• CORE NEEDS TONE
• ANKLES NEED PROPRIO

5. - J O H N M U I R
The Clearest Way into a Universe is through a
Forrest Wilderness

7. D O Y O U N E E D A C H E C K U P
• age
• subclinical disease
• medications
• deficiencies
• injuries
• goal

9. W O R K T O T H E S U M M I T
Set a Goal

10. W E A T H E R C H A N N E L
( W E A T H E R . C O M )
• almanac your hiking region for usual time of year
• note the range of temps and prep for extremes
• change of season unpredictable
• altitude and shade and time of day vary 10-20degrees
• call ahead to hotel or campsite for “local heads up”

12. “ I W A N T Y O U R C L O T H E S , Y O U R B O O T S A N D Y O U R
M O T O R C Y C L E . ”
- A R N O L D S C H W A R Z N E G G A R / T E R M I N A T O R
• Proper clothes…..layers/vent and control body temp
• wool socks help wick and prevent blisters
• base layers for low range of weather channel temps
• wind and rain/snow outer layer
• bathroom/tent slippers/hooks/bags

14. P A C K
• air tight duffel
• compartment standard back pack
• rehydration pack
• ribz

16. W A L K T H E W A L K
• boots
• gators
• sticks

18. F U E L / H Y D R A T I O N
• water rules
• calorie dense “high glycemic”
• trash bag

20. S E L F R E S C U E
• buddy call / note
• map
• gps
• phone extra charge
• plastic zip locks
• fire light compass whistle

22. P R O T E C T I O N
• CCW
• bear spray bell buddy noise
• knife
• hat, sun screen, sunglasses, mosquito net, tick spray
• first aid kit

24. N O W G E T O U T A N D H I K E
T H A N K S F O R L E A R N I N G
- N E X T M O N T H = F I B R O M Y A L G I A S U M M I T M A Y 1 4 T H