Explore and Get Fit

I debate between devoting the weekend to further breaking in my couch or doing something ambitious—like maybe getting off it. My dreams turn to sun-bleached bluffs high over the crashing ocean. Rocky mountaintops scoured by alpine wind, and a quiet creek trickling between moss and ferns in a wooded canyon. I could bring a friend and a lunch and wander a few miles, or pack light and hike 15 miles.

Hiking is accessible, requires minimal equipment, and is easy to plan. Just pick a trail and start walking. Soon you won’t be thinking about the physical effort required, just the beauty of your surroundings. You’re bound to find pleasant surprises around every turn, like the stream you didn’t notice on the map that you have to hop from stone to stone to cross; or coming around a turn in a dense wood to find yourself staring over a vast expanse of ocean.

What to Bring on Day Hikes Fluids: Carry water or sports drink, either in plastic bottles in your backpack or in a backpack hydration system. Drink one quart of water for every hour you hike. Wherever you are, don’t drink water directly from a stream; always treat it first. Snacks and Food: For hikes over an hour, bring fruit, energy bars, or other high carbohydrate snacks to keep your energy up. In bad weather, eating helps keep you warm. Clothing: Carry a windbreaker or waterproof jacket. In the mountains, wear artificial fiber, long underwear, and carry a fleece or down jacket, hat, and gloves. Bring extra socks. Sun Protection: Bring sunglasses, sunblock, and a light cap. Gear: Use a small backpack to carry extra clothing, food, and essentials. Footwear: For short hikes on easy trails, sneakers or other comfortable shoes may be fine. For rougher terrain, longer hikes, or when carrying a heavy pack, wear good hiking boots to protect your feet and ankles. Common Sense: Tell someone where you plan to hike. In wilderness areas, leave your itinerary with the ranger station. Emergency: In the backcountry, carry a first-aid kit with basic bandages, aspirin, blister treatment, and antiseptic. A map, compass and whistle are recommended, too. Don't forget your watch. Use it to estimate turnback time. The Fun: Bring binoculars for bird and animal watching, a camera, sketch books and pencils, a good book, swimming trunks and a towel, fishing equipment, and plant and animal identification books.

Whether you take a leisurely walk or a brisk long hike, it’s good exercise. Breaking up your normal routine once in a while can also help you achieve benefits in other sports, by giving your mind and muscles something else to think about for a while. When they come back to the routine, they’ll be rested and ready.

How
It’s easy to plan a hike. Head out on a well-traveled trail in a nearby park or forest without any preparations, or bury your nose in maps and choose an involved wilderness adventure at a coveted destination. In most cases all you need are warm clothing, food, and water. Check with your local outdoor or camping supply store for favorite destinations and little-known hideaways, special equipment needs, and maps. Ranger stations and visitor centers give advice and brochures.

Where
Hiking is allowed almost anywhere. Be respectful of no-trespassing postings and stay on route when public trail systems cross private property (often public right-of-ways can be revoked any time by property owners). In addition to all city, state, and national parks, National Forest and Bureau of Land Management areas are public lands that usually don’t have the crowds and development associated with better known places. If you’re in the mountains or a remote area, plan carefully to avoid getting lost or trapped in dangerous terrain.

When
Hiking is great anytime, anywhere. Spring and fall are usually ideal and temperate times to hike. Be mindful of hot midday temperatures in summer, and potentially dangerous and cold conditions in winter. As long as you take the necessary precautions you can experience fantastic variety and beauty by hiking under unconventional conditions. Some of my most memorable days hiking have been after a fresh snow or in a light rain.

How Much
Typically a 4–8 mile hike is suitable for an afternoon. If it’s especially hot, plan on a slower pace and less distance. Also take elevation gain and loss into account when evaluating a hike.

• Plan a picnic, bring a Frisbee or a ball, and a blanket to stretch out on. If you’re looking for a little quiet time or a longer workout, head out for an extra stint while the others are occupied.
• If it’s toddlers that might keep you home, try using a backpack kid seat and bring them along too. The extra weight will translate to an extra workout.
• Surprise your friends or family. Take them to your favorite spot, or plan something really fun and just don’t tell them anything about it. You’ll get a kick out of their enjoyment, and the mystery will only add to the excitement of their day.