hiking for health

H IK I N G FO R H E A LT HDR R I C S AGU I L

T RA I N I N G

ENDURANCEAGILITY

ENJOYMENT

west shore devils lake

PR E H A B I L I TAT I O N

• KNEES NEED FLEXIBILTY• QUADS NEED

STRENGTH• CORE NEEDS TONE• ANKLES NEED PROPRIO

Devils Doorway Devils L

ake

- J OH N M U I R

The Clearest Way into a Universe is through a Forrest Wilderness

Half Dome Yosemite

DO YO U N E E D A C H E C K U P

• age

• subclinical disease

• medications

• deficiencies

• injuries

• goal

Picacho Peak AZ

W OR K T O T HE SU M M I T

Set a Goal

2023

W E AT H E R C H A N N E L ( W E AT 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”

Grand Canyon

“ I WA N T YOU R CLO TH E S , YOU R BOOT S A ND YO U R MOT ORCYC L E . ” -A RN OL D S C H WA R Z NE G G A R / T E RMI N AT 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

Yellowstone

PAC K

• air tight duffel

• compartment standard back pack

• rehydration pack

• ribz

Little Rainforest P

uerto Rico

WA L K T H E WA LK

• boots

• gators

• sticks

Angels Landing Zion

F U E L / H Y D RAT I O N

• water rules

• calorie dense “high glycemic”

• trash bag

McAffeys Knob Appalachian Trail

SE L F R E S C U E

• buddy call / note

• map

• gps

• phone extra charge

• plastic zip locks

• fire light compass whistle

Nelson Rock West Virginia

PR 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

Red Rock Las Vegas

N OW G E T O U T A N D H I K E

T H AN K S F O R L E AR N I N G-N E XT M O N T H = F I B R O M YAL G I A S U M M I T M AY 1 4 T H

LaSalle Canyon Starved Rock