First, you'll need a good pair of shoes and thick socks
designed for this type of activity. You can start with
some sturdy sneakers with thick bottoms. When you begin
to take on more difficult trails, try a pair of hiking
boots, and make sure they fit! Also, get a backpack to
carry all of your hiking supplies. Dress in layers and
bring along a waterproof jacket with a hood in case you
get caught in the rain. And don't forget a hat, sunscreen,
and sunglasses because the higher you hike, the more dangerous
the sun's rays become.
To keep hiking fun, you always need to be prepared to
beat problems that could happen while you're out. Make
sure you bring a map of the area you'll be hiking in and
a sturdy compass. You'll also need to bring plenty of
water and extra food, like sports bars or trail mix with
almonds, which has calcium to help keep your bones strong.
The adults on your hike should bring a box of waterproof
matches and an Army-style knife. A flashlight and extra
batteries will help you find your way if you end up out
after dark. Finally, you'll need to bring a first aid
kit, in case someone gets hurt during your hike.
Take a hike! No, really, take the time to go hiking.
Hiking with your friends or family is a good bone-strengthening
activity and a great chance to get outdoors, breathe some
fresh air, and help build strong bones. It's easy to get
started. Just look for a trail in a national park near
you!
Prep. Get in shape before you head out on your hike.
Try walking around your neighborhood with your backpack
loaded with five pounds more gear than you'll actually
carry on your hike. If that goes well, plan a short hike
to test your abilities on the trail.
Buddies. Take a friend and an adult along on your hike.
That way you can look out for each other and you'll have
people to talk to! Also, be sure to let someone who's
not going know where you'll be hiking and what time you'll
be back.
Weather watcher. When it's hot, pick trails that are shaded
and run near streams. If you need to hike uphill in the
sun, first soak yourself down to stay cool. You can also
try wearing a wet bandana around your head or neck. Also,
try to stay out of cotton clothes. Keep yourself out of
bad weather by checking forecasts before you hike and
watching the skies once you're out on the trail. During
lightening storms, head downhill and away from the direction
of the storm, and then squat down and keep your head low.
For more information, visit: www.bam.gov/sub_physicalactivity/activitycards_hiking.html
