Healthy Lifestyle - Hiking

(Issue 6 - January 2010) As you travel around our beautiful region, try a new activity to lift your spirits and boost your stamina. A good hike works almost all the muscles of the body, enhances deep-belly breathing and improves stamina. Plus it’s a great way to enjoy the stunning scenery of the Caribbean. Here, Trudy Scott Prevost gives some tips to ensure you have the most enjoyable hike possible. • Eat a good breakfast For a sustained source of energy during the hike. • Warm up before a hike A quick self-massage and/or gentle stretch of the legs, lower back, arms, shoulder and neck will increase the blood flow to muscles that you’ll want to have functioning smoothly when you hike. Remember: your muscles aren’t ready for a deep stretch until after the hike. • Practice deep, rhythmic breathing when hiking This increases stamina and enables more oxygenated blood to flow to the muscles. • Wear comfortable shoes The whole body is thrown out of alignment when our feet are uncomfortable. • Drink plenty of water You need to stay well-hydrated in tropical environs. • Pack carbohydrates Roasted plantain, dasheen or yam; breadnuts; granola; dried fruits and nuts and fresh fruit provide an instant pick-me-up on the trail. • Use a hiking stick or hiking poles To give extra stability and help prevent sore knees and hips by taking some pressure off knee joints and leg muscles and putting it on arm and shoulder muscle. • Stretch at the end of the hike Hiking dramatically tightens certain muscle groups, so while your muscles are still warm do a deep stretching routine, focusing on the hamstrings, calves, quads and shoulders. Do all stretches on both sides of your body. Hold each stretch for about eight to ten seconds. • Circle the joints before and after hiking Picture drawing a circle with the top of the head, hands, big toe (movement is from the ankle) and shoulders. Work each area slowly, in both directions, one at a time. This increases range of motion and prevents and alleviates stiffness. • Massage at home after the hike The massage – whether by your own hands or your therapists’ – can also be done deeper and harder to really work  the lactic acid and kinks out of the body. • Remember the health of the environment reflects the health of the society Don’t leave your trash behind.  Stay on designated trails and walk in the center of the path to avoid trampling trailside path plants. Leave plants, rocks and historical artefacts for others to enjoy. Trudy Scott Prevost is a writer, Yoga teacher, Eco Retreat planner; Early Education teacher and consultant living in Dominica. For more information contact Trudy at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it • For details of great hiking in Dominica go to www.discoverdominica.dm