Hit the Trail!

Hiking is great for physical and mental health. Here’s how to get started when you have ar-

thritis.

Cooler weather makes it the perfect time to take your workout

outside, so take a hike! Hiking strengthens muscles, increases

cardio fitness and boosts mood. What’s more, research shows

exercising in the great outdoors reduces stress. With the right

precautions, hiking can be a great option for people with arthri-

tis, says Ryan Balmes, a spokesperson for the American Physical

Therapy Association. Follow these steps to start on the right

path.

Choose the right shoes. For flat, well-groomed trails, you can use a pair of sturdy walking or running shoes.

But for rocky or steep hikes, invest in a pair of hiking boots. “They provide grip and ankle support,” says

Balmes.

Research trails. If you’re new to hiking, look for fairly flat, well-maintained paths. “You don’t want to hike for

30 minutes and realize that you don’t have the strength to make it down safely,” says Balmes.

Check your form. Keep your knees in line with your ankles as you step. If you’re on smooth terrain, look

about 10 feet ahead for rocks and roots, says Balmes. If you’re on unstable ground, watch where you step.

Try trekking poles. They help with balance and research shows they can reduce the force on your knees by

up to 25%. Use hiking or trekking poles, which help with stability, rather than Nordic poles, which propel the

body forward.

Add some challenge. Gradually increase distance and elevation. “When I was getting back into hiking, I did

hill intervals on the treadmill to prepare,” says Amanda Hoover, who has rheumatoid arthritis and hikes in

the Blue Ridge Mountains.

Hike with others. There’s safety in numbers. “I always go with friends who know of my limitations,” says

Hoover. Tell someone where you’re going and when you plan to be back.—Sharon Liao, Arthritis Today

Roasted Soy-Ginger Salmon and Broccoli

Simply steamed, we’ll admit broccoli can get a little

boring. But spiked with a mixture of soy sauce, grated

ginger, and sesame oil, and roasted in a hot oven, it’s

sensational. Add some salmon, and you’ve got a

quick, healthy dinner, all baked in the same pan.

Time: 5 minutes active time

Makes: 2 servings (doubles easily)

3/4 pound salmon (about 1” to 1 1/2” thick, cut into 2

roughly equal pieces)

2 cups big broccoli florets (the bagged kind works well)

2 tablespoons low-sodium soy sauce

1 teaspoon sesame oil

1 teaspoon freshly grated ginger

Preheat the oven to 425 degrees.

Place the salmon (skin side down) and broccoli in a

small, heavy baking pan or pie dish, snuggling all the

pieces close together but not quite touching. Whisk the

remaining ingredients to blend in a small bowl, and driz-

zle evenly over the broccoli and salmon. Bake for 10 to

15 minutes, or until the broccoli is tinged with brown

and small white beads of fat (that’s the good stuff!)

begin to appear on the surface of the fish. Serve imme-

diately.—Recipe from Arthritis.org

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