COLLEGE OF EDUCATION
HIKING- is a recreational activity that involves walking in nature. It is good and natural
exercise that helps to relieve stress. It is convenient and economical as it does not require any
special equipment. Hiking may be done over long distance or different terrains such as forests,
hills, and mountains. It may be completed within a single day or a couple of days. A hike that
can be completed in a single day is called a day hike.
Things to prepare for Hiking
1. Clothing-Proper clothing is the most important item in an outdoor hike. Hikers should
wear clothes appropriate for the weather and shoes that do not pinch the toes. Clothes
should fit loosely to allow easy movements of the body parts like the arms and legs.
Clothes should also be strong and tough Shoes should not be too tight and must have
thick soles. Socks should be worn to cushion the feet better and to avoid blisters. A few
pieces of spare underclothing for change when the hike is over should also be brought
During rainy days, hikers are advised as well to bring raincoats and jackets.
(Teacher will present pictures)
2. Equipment- The equipment to be brought in an outdoor hike depends on its duration,
distance, planned activities, and environment. The basic ones include the following:
-map -pencils and paper
-toiletries -flashlight with extra
-compass batteries
-eating utensils -notebook
-first aid kit -matches in waterproof case
-candle
3. Food and beverage- Hiking requires a lot of energy, so hikers need to stay refueled and
hydrated at all times. Some examples of food and beverage that should be brought in an outdoor
hike include the following:
-packed food -dried fruit
-granola bars -candies
-trail mix -bottled water
(Teacher will present pictures)
4. Backpack - The backpack to be brought in an outdoor hike should not cause discomfort to
the hiker. The things needed should be properly organized in the backpack. When selecting a
backpack, be sure that it is not too long for the body. Place blankets and other soft articles next to
the back. Hard objects should be placed away from the back, preferably in the outer pockets of
the backpack. Make sure to spread the weight of the things inside the backpack evenly. Items
that are rarely used should be placed at the bottom First aid kit, drinking cups, and flashlights
should be placed on top. Food, toiletries, and other small items should be placed in a small bag.
Safety Precautions before Hiking
Before going on a hike, safety precautions must be observed. These include the following:
1. If you are a minor, never join any group hike without getting your parents’ consent.
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COLLEGE OF EDUCATION
2. Secure a school permit if this activity will be considered as a part of your physical education
class
3. Remember to follow the necessary rules and safety measures in hiking to avoid any possible
danger.
4. Do some warm-up exercises in preparation for the hike like jogging or walking for two to
three days.
5. Get sufficient information about the hiking destination
6. Know where to get help during an emergency
7. Know how to build a fire.
Safety Rules in Hiking
In an outdoor hike, safety rules must be observed. These include the following:
1. Hike with a group. Hiking alone is not a good idea especially in a remote and unfamiliar place.
2. Avoid hiking when the weather is bad.
3. Never forget to bring your first aid kit.
4. Wear proper clothing.
5. Drink plenty of water.
6. Do not overexert yourself.
7. Keep the trail clean and orderly.
8. Leave the plants and animals alone.
9. Never feed wild animals.
Health Benefits of Hiking
Among the health benefits of hiking are the following:
1. Good for the heart and lungs - Hiking is a physical activity that can help keep the heart and
lungs healthy especially when it is done regularly.
2. Decreases the risk of hypertension- Hiking involves a lot of walking along different trails.
This activity helps improve one's fitness and red the risk of hypertension.
3. Reduces weight - Hiking burns calories which in turn can help to reduce weight. The number
of calories burned varies according one's body weight. The greater the weight, the more calories
burned hour of hiking.
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COLLEGE OF EDUCATION
4. Builds strong leg muscles Hiking is an excellent form of exercise the mainly works the
muscles located on the legs.
5. Reduces stress-Hiking can help reduce stress as it brings relied restores energy. It also offers
exposure to nature which in turn helps improve one's mood.
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