Benefits of Hiking

Are you looking to increase your overall health and well being this year? Hiking in the outdoors is a great activity and one of the simplest ways to get more active. Hiking has many positive effects on both the body and mind. Here are our top health benefits of hiking;

Reduce Body Fat

Hiking can help you to lose weight and reduce body fat, by increasing the number of calories you burn in a day. The faster you walk, or steeper the gradient, the more calories you will burn.

The NHS suggests that adults should do at least 150 minutes of aerobic activity every week. And what better way to get in your 150 minutes of exercise than going for a hike in the picturesque countryside!

Tone Muscles

Walking and hiking can increase the strength in your muscles, especially your calf, quadriceps and hamstring muscles. This will result in improved muscle definition and can prevent muscle loss. Strengthening your leg muscles will also increase your metabolism and aid in fat loss – win, win!

Strengthen Bones

Hiking is a low impact exercise that can prevent the loss of bone density. Your bones become weaker as you age, and hiking is a great way to prevent this.

Walking strengthens your bones and helps maintain healthy joints as well as reducing the risk of osteoporosis. Plus – spending time in the outdoors will increase your intake of vitamin D, which is vital for bone health!

Improve Heart Health

Hiking will increase your heart rate and get your blood pumping. Regular activity can reduce the risk of both heart disease and stroke. In fact, according to the British Heart Foundation, you can reduce the risk of heart and circulatory disease by 35% by being more active. It’s time to lace up those walking boots!

Reduce Risk of Disease

It’s not just your heart that can benefit from regular walks. Many studies have shown that hiking can reduce the risk of type 2 diabetes, asthma and even certain cancers. Diabetes UK recommends that 30 minutes of moderate exercise, such as walking five days a week can reduce the risk of type 2 diabetes. Whilst Cancer Research UK states that regular exercise can prevent breast cancer and bowel cancer, whilst maintaining a healthy weight reduces the risk of a further 11 types of cancer.

Improves Brain Health

Hiking can help to keep our brains healthy and reduce the risk of dementia. Regular activity, such as walking, helps to prevent memory loss, due to a prevention of the shrinking of the hippocampus. The Alzheimer’s Society has reported several studies that show that aerobic exercise in middle aged or older adults prevents memory loss, and reduces rates of dementia.

Improves Mental Health

Exercise, such as hiking, releases the good hormones – endorphins. Endorphins help to reduce anxiety and can have a positive effect on your mood. Walking can also reduce the feeling of stress, as your body becomes better at coping with the levels of cortisol in your body.

According to MIND, increasing your levels of activity from sedentary to exercising three times a week can reduce risk of depression by almost 20%.

We hope our Top Benefits of Hiking has inspired you to get out those walking boots and go on a hike in the great outdoors! Or maybe you’d like to sign up to a trekking challenge, such as TrekFest 2020! 

TrekFest is the ultimate trekking adventure in the Brecon Beacons National Park! We have 25km or 50km route options to choose from, so whether you decide to join us as a solo adventurer or bring your friends and family along – TrekFest is a weekend of adventure you’ll never forget! 

The New Year is here and everyone is talking about “New Year, New You!” and setting those all important New Year’s Resolutions.

It’s all well and good writing a list of what you would like to achieve in 2020, but how will you make sure you achieve it? It’s time to make those New Year’s resolutions stick – and achieve something you’ve always wanted to!

Whether you’ve signed up to an endurance trek, half marathon or other fitness challenge, here’s our top tips on how to make sure you succeed!

1. Be Realistic

Make sure you create a goal that’s achievable! Don’t set yourself the target of running a marathon in a month’s time if running is something new to you. Keep yourself motivated by setting an attainable goal – such as completing a 5k Park Run!

2. Create Short Term Goals

Whatever your main goal is, split this into a few smaller goals that you can achieve along the way. If you’ve signed up to a 50km trekking challenge, such as TrekFest 2020, then split this goal into smaller goals. Such as aiming to walk 10km continuously, then 20km etc. Short terms goals will keep you motivated, and keep you on track to achieving your New Year’s resolution!

3. Track Your Progress

Keep track of your training and note down whenever you hit a small term goal. This will then show exactly how far you’ve come! Apps such as Strava are great for keeping track of your training!

4. Reward Yourself

If you manage to complete one of your short-term goals, then reward yourself! Keep your reward in line with your goal, such as treating yourself to some new hiking kit, running trainers or even a spa day.

5. Don’t Beat Yourself Up

There might be times when you can’t make a planned training session, or you couldn’t achieve the full distance. Don’t worry, this is completely normal! Just do the best you can, one day at a time.

6. Tell Your Friends and Family

Don’t keep your resolution a secret, let your friends and family know! They’ll be able to support you throughout your journey and you’ll be more likely to keep on going.

7. Make It Social

Even better – Get your friends and family involved! Even if they don’t want to take part in the fitness challenge itself, they could join you on a few training sessions, helping to keep you motivated!

8. Make Training Fun!

Join a fitness class that you’ll enjoy, such as Zumba or boxercise or go for some training walks or runs surrounded by beautiful countryside. Keep things fun – and you’ll be more likely to stick at it!

9. Remember Why You’re Doing This

Whatever your fitness goal is, there will be a reason why you’re doing this. You might have signed up to a fitness challenge in order to lose weight, increase your fitness levels or to raise money for a cause close to your heart. On those day’s where you struggling to keep going – just remind yourself exactly why you are doing this.

10. Be Patient

You won’t achieve your goal overnight – keep going! It takes a while for a new activity to become a habit, just be patient. By following our points above you’ll be on your way to achieving your New Year’s resolution in no time!  Remember, persistence is key!

Top Trekking Tips For Beginners

Trekking is a fantastic way to explore the great outdoors whilst getting in some exercise! If you’re new to trekking then check out our top trekking tips for beginners…

Where to Go?

So, the saying goes … “Put down the map and get wonderfully lost”. However, this may not be the most practical advice if you are new to trekking. It’s important to do a bit of research and find the right route for you.

Resources such as Walking Britain, The National Trust and All Trails have a range of different walking routes for you to test out. Once you have decided on a route, familiarise yourself with a map of the area. It’s always worth starting with popular trails before you venture out on more adventurous routes or maybe even ask an experienced friend to join you on your first few hikes.

When choosing your route, start small and choose the right route for you. Once you have been out on a couple of hikes, you’ll be able to gauge your fitness level and can then go on a few more difficult walks when you feel comfortable.

What to Wear on Your Trek?

The weather in the UK is highly unpredictable – so it’s always best to be prepared. Layers are key! It’s better to be too warm and have layers to take off, than to be too cold or not have any waterproofs during a sudden downpour.

Here are some top tips on what to wear on your trek;

• Wear comfortable hiking boots, with good ankle support. Check out our Guide to Walking Boots for more information on choosing good quality footwear for your adventure!
• Always carry waterproofs with you – even if the weather forecast is sunshine and blue skies. You don’t want to get caught out in the rain!
• Avoid cotton walking socks – woollen socks will help to keep your feet dry and will prevent blisters.
• Bring plenty of layers. The weather conditions may change dramatically half way through your walk – it’s much better to be prepared.
• Avoid cotton clothing. Wool or fleece layers will keep you warmer and drier throughout your trek.

For more information, check out our blog post; What to Wear on a Hike.

What to Pack

To start with, you’ll need a backpack that fits you correctly. Secondly, make sure your bag has a waist strap that rests on your hip bones – you should feel most of the weight of your bag on your hips, not your shoulders. And finally make sure you pack your bag correctly, with the heaviest items closest to your back.

Here are the vital items you’ll need to pack;

• Water – Keep hydrated! Make sure you bring plenty of water on your trek and take small sips regularly. Using a rehydration system makes it easier to keep hydrated on the go!
• Map, Compass & Directions – Always have a map with you and make sure you have researched your route beforehand. If you’re looking for some advice on how to read a map, then check out this Simple Guide to Map Reading.
• Emergency Kit – Be prepared for all eventualities! Make sure you take a basic first aid kit, whistle and survival blanket with you on your trek.
• Snacks – Trekking takes up a lot of energy, so make sure you refuel regularly with lightweight high energy food. Snacks such as fruit, nuts and energy bars will keep you going for longer.
• Fully Charged Mobile Phone – Make sure you bring your mobile phone just in case you get lost or come into some sort of difficulty. If you don’t think that your battery will last the duration of your trek, then bring a lightweight portable charger with you.
• Sunscreen – Don’t forget your sunscreen! To keep things lightweight only bring a small tube with you.

Other Top Tips

• Always check the weather leading up to and on the day of your hike. This will help to ensure you have all the correct kit with you. If the forecast is looking terrible, then rearrange your walk for another day.
• Tell someone where you are going and what time you should be finished by – and don’t forget to let them know when you have returned from your trek!
• Pace yourself. Remember – this isn’t a race! If you start your trek powering along the path, then you might find you use up all of your energy too quickly and become fatigued early on. Take it slow and enjoy the views!
• Join a local hiking group, such as the Ramblers. It’s a fun way to meet people with similar interests.
• Leave no trace – Leave nothing but footprints. Take nothing but photos.

Once you’ve read our Trekking Tips for Beginners, and been on a few treks, then it might be time to set yourself a challenge.

TrekFest is our ultimate trekking event – a 25km or 50km hike through stunning UK scenery.

Whether you want to take on the challenge for yourself, or would like to do so in support of your chosen charity, you’ll be surrounded by hundreds of like minded individuals all wanting to make a difference.

For more information click here or give us a call on 01244 676454.

Have you signed up to a charity challenge, such as TrekFest 2019? Amazing! Now it’s time to make sure you raise funds for your chosen charity and smash your fundraising target! Here are our top fundraising tips to help you on your way!

2. Contact Your Charity

Don’t forget to let your charity know that you are taking part in a charity challenge, raising money for them.  They will be able to support you with your fundraising – providing fundraising tips and materials.

4. Get Your Friends &

Family Involved

Get your friends to take part in the charity challenge with you – not only will it make training and the challenge itself more fun, but you can also work together towards your fundraising goals.

6. Get Support from Your Workplace

This might include sharing your story in weekly newsletters, on a staff notice board or in your email signature. Your workplace may even want to match your fundraising total – which is a great way of doubling your income quickly.

8. Keep People Updated

Keep your friends and family updated on how your fundraising and training are going in the lead up to your challenge, and how far off your fundraising target you are. Once you have completed your challenge – don’t forget to let everyone know how it went. There’s always time for some last-minute donations!

We hope our fundraising tips have inspired you to get out and smash your fundraising targets! If you are looking for a charity event to take part in, then head over to trekfest.org.uk and take on our ultimate trekking challenge for the charity of your choice!