One of the best ways to keep the intensity up in an outdoor workout is to shift between activities. This will allow you to work all of your muscle groups, while keeping yourself working hard. Mixing up sprints with simple high intensity activities can be a great way to start. Choose a landmark, run to and from it, and do 15 push ups. Then repeat, with a different exercise upon completion. Mixing in squats, burpees, and calisthenics such as wall sits or planking is a good way to keep yourself focused on the exercise. Read more
Running is one of the most popular forms of exercise. You need almost no equipment, you can do it anywhere (we recommend PATH400!), and you can do it at any intensity. But if you are getting started, there are a few things that you should remember to do to get the most out of your workout. Read more
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Sometimes, when the winter months roll around, we end up indoors more. But this is not always healthy or even fun. There are lots of reasons to get outside during winter months, although depending on the weather you may need to take extra precautions. Going outdoors in winter can have its advantages: fewer people on trails, no mosquitoes or other annoying bugs, and increased fitness. So get out on PATH400! Read more
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It’s that time of year again and after the holidays, many of us take the time to reflect on ourselves, and make goals for the next trip around the sun. Here are some tips for making sure that you get all your health-related goals accomplished this year. Read more
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A fun, cheap, and healthy social activity that anyone can do is a quick picnic. Finding a calm beautiful place to sit down with some friends or by yourself is a great way to spend the day. Here are some of the top reasons to go and have a picnic.
Change of Scenery
If you are stuck in a rut, bored, or just feel like you haven’t done anything fun recently, getting out and planning something can help get your creative juices flowing. Sometimes we don’t realize how much our moods and opinions can be shaped by the very narrow set of circumstances we live within. Something as simple as a brief trip down to the park can radically change our perspective on things. Engaging our brains in different ways and getting our blood flowing often allows us to escape from the patterns of thought that can restrict our ability to grow and change.
Exercise
We hear lots of talk about how exercise is good for us. But sometimes people don’t realize how easy it can be to exercise enough for noticeable changes. Just a simple increase in activity such as starting to go on walks, biking around, or playing active games can, if done consistently, have a dramatic impact on our health. Being healthier means we feel better about ourselves, but we also live longer, are happier, can think more clearly, and will save money on medical expenses. Slipping into a slimmer pair of jeans, being able to move around with family members, or go on a run with a friend are all great rewards for keeping ourselves more healthy
Socializing
A chance to spend some time in a public space is a chance to talk to others. Bring some friend, and use it as an excuse to catch up with how they are doing. Re-connecting with people, spending quality time with a partner or friend, or even getting a group together can strengthen our relationships and make us happier. If you could use some new friends, look for an activity or time where you will be able to meet people. Go and do something that you enjoy, and look for others who are doing the same thing. Joining a pickup game or chatting while your children play can be a great way to make friends and extend your social network.
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Before you head out your door, make sure that you have everything that you need to have a safe, fun, and healthy time. If you are going for a walk, a few simple steps of planning can make all the difference.
Planning
Know your route. It’s nice to have some flexibility, but if you are heading out on an unfamiliar trail, pull up some maps or information. Having a map, especially one that shows detail such as mileage and grade will help you make sure that you know what you are getting yourself into. Attempting to cover more distance than you have time or energy for might leave you hurting or late. And a steep climb could take you by surprise. Find information on when the trails are open, when the sun will be setting, and any weather problems that could change the accessibility or safety of a trail. Be aware of the physical ability of your group members. If you are going with friends or family members who have health problems, it is better to stay on trails that stay close to roads, or where help will be readily available.
Gear
It’s important to bring some way to stay hydrated. Bring more water than you expect to use, and remember to keep drinking it. Know where you can refill bottles, but always do your best to carry the water you need with you in case for whatever reason you are unable to refill along the way. Make sure you have appropriate rugged and comfortable footwear that is in good condition. Additionally, be prepared for weather. A hat and sunscreen will keep the sun out of your face and your skin safe. If it is likely to rain, a poncho or a waterproof coat can help, depending on temperature. If you expect it to be chilly, adequate warm clothing such as coats, beanies, and gloves might be necessary.
Fitness
Work out and take care of your body. If you are in good shape, you will be able to cover more ground safely, opening up more opportunities for beautiful trails and hikes. Starting on local paths and finding out your own limits will allow you to push them and grow. Don’t be afraid to go out of your comfort zone, but make sure that you have a backup plan for when you do. Keep all of these in mind next time you get outdoors, and you are setting yourself up for success.
There is something empowering about walking somewhere. Be it climbing a mountain or simply walking to the neighborhood store, stepping outside of your routine and going somewhere under your own power can be a nice way to shake things up. However, if a walk sounds painful or you have had bad experiences, maybe the problem is your footwear.
Why it Matters
Shoes are designed for different purposes. We walk differently on different surfaces, and the body mechanics behind our movements change depending on if we are walking, hiking, or running. On a car, different tires are used for different purposes. An off-road tire and a formula 1 tire look wildly different, but both are designed for peak performance in a narrow situation. If walking causes discomfort or injury, adopting shoes that will help your body to move more comfortably and healthily can make all the difference. Having shoes that help prevent injury and make you more comfortable will also encourage you to be more active and healthy.
Choosing a Shoe.
First, figure out how you will be using the shoe. Will you be hiking over rough terrain? Running through the woods or walking on asphalt and concrete? Your local shoe store should be able to help you find shoes designed for each activity. Make sure the shoe fits snugly but is not too tight. Make sure you have enough room on the sides of the shoe as well because if your feet are wider than the shoe is meant for, you can develop painful bunions or blisters. Pay attention to your arch. If you wet your foot and then stand on a piece of paper, you can get a good idea of your arch type. If you have a wide full footprint, your arches are flatter. Look for shoes with a lot of structure to alleviate joint stress. If you don’t see much impression on the paper, you have higher arches. High arches need more support, so you should find a shoe with ample padding. Find some inserts if you need to.
Get Going
A good pair of shoes can get you going, but as you continue to walk around, your body should naturally become adjusted to the activity, and things will get easier. Keep your body and your gear in good shape to improve your health and well-being.
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Going outdoors for a walk, run, bike ride, or picnic is a great and healthy way to spend your time. However, too much time in the sun can cause a variety of issues, and not just for those of us with very pale skin. While lighter skin may make it easier to spot a sunburn, everyone can suffer from problems if they receive too much exposure to the sun.
Plan for the Long Term
Some people burn very easily when outdoors. Half an hour outside and you might be bright red and in pain. However, if this is you, then you probably are already very aware of your need for protection. Unfortunately, the rest of us may not be thinking about it quite so much. But wearing sunscreen and bringing a hat can make a dramatic difference over a long period of time. Harmful solar rays can damage your DNA, and you might not see the results for decades.
Look Younger
Daily application of sunscreen can cause huge differences in how your skin ages. While you won’t notice day to day, the skin of someone who has applied daily sunscreen for 20 years will look markedly different than the skin of someone who has gone without. Studies have shown that some signs of aging such as wrinkles will show up later and less frequently on those who apply a daily coating of sunscreen. Additionally, it can prevent your skin from developing blotches or red spots. Remember to use a wide spectrum sunscreen that will block both UVA and UVB rays from the sun. UVA rays, which cause aging, can pass through things like windows or clouds, and will not leave a sunburn, but will slowly damage your skin.
Lower Your Risk of Cancer
Aside from cosmetic effects, sunscreen will greatly decrease your risk of developing certain health problems. Skin Cancer is an expensive, painful, and unfortunately all too common malady nowadays. The good news though, is that it is mostly preventable. The FDA recommends that you wear a sunscreen with an SPF of at least 30, which will block 97% of harmful rays. Wearing a higher SPF will protect against more, but there is no evidence that an SPF higher than 60 will give any real benefit. Remember to apply every two hours when in the sun, and that a higher SPF will not last longer. Wearing sunscreen is such a simple step that everyone can take to improve their chances of maintaining a high quality of life as long as possible.
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Getting out and about can be great, but it’s important to remember that staying hydrated is more than just drinking when you are thirsty. Here are some tips and facts to help you stay hydrated.
Are You Drinking Enough?
By some estimates, up to 75 percent of Americans do not meet their recommended water intake. How much water you need will vary depending on your size and activity, but one good indicator of your hydration is the color of your urine. If it is a pale yellow, you are probably okay, but a deeper color can indicate dehydration. Remember that your body constantly loses water through your sweat, breathing, and bowel movements. If you have been sweating more, you will need to replenish that lost water. This is why we often feel thirsty after a workout or on a hot day.
It’s a Big Deal
Dehydration can cause a myriad of issues. Even a small decrease in water intake can lead to feeling unfocused or foggy. Water allows our bodies to carry out many of the essential reactions that keep us alive. Not drinking enough water can cause us to feel tired, irritable, and can decrease our memory. Just drinking an extra glass or two of water every day can cause a massive difference in how we feel and in our ability to function effectively.
How to Better Stay Hydrated
So how do we stay better hydrated? When at home, make an effort to keep a tally of how many glasses of water you have had every day. Talk with your doctor, or find an estimate of how much water you should need for your body weight. If you feel hungry, try getting some water and waiting a while instead. Sometimes our minds will misinterpret thirst as hunger, and then we can end up eating more than we need to while not solving our dehydration problem. If we drink water instead, we limit our extra calories and stay hydrated at the same time. When exercising, bring a water bottle and refill it frequently. Get a bottle you can drink comfortably from, if you are struggling to get water out of it, you will be much less likely to drink enough. Hiking a trail away from a water source can be a great outdoor activity, but make sure to carry several liters with you.
Biking can be one of the best ways to get around. Using a bike for transportation or exercise will help you stay or get fit, prevent pollution, and save money. But before you head out the door, make sure you are familiar with some simple biking etiquette.
