Category: Hiker Writes

Grounded on the Trail, Grounded in Life by Mark Lees, M.A., Hiker Therapy

 
Cowles Mountain   Hiker Therapy

As I was hiking the compacted rock and hard packed sand trail of Cowles Mountain this past weekend, I felt a sense of being grounded to the earth with each step I took…………..

This grounded feeling triggered a thought of being ground in life.  When we are grounded we are in balance with our Mind, Body and Soul

We all have the essentials that have to be done; work, school, family, extracurricular activities and relationships that consumes much of our time.  With all these life demands draining us of our peace of mind, how do we achieve this grounded place of mental and physcal heath well being? 

I feel an essential step in being grounded starts with self-care.

In the work that I do with HIker Therapy, I make it a point early on when developing a therapeutic relationship with my client/s to ask them, “So, what do you do for you, just you?”  I am always amazed when most respond, “Nothing, I don’t do anything just for me.” 

 

In fact when I ask this question to friends, even relatives, most of them cannot come up with something they do just for themselves to get peace or relaxation which are essential elements that self-care provides.

Many say that they do things such as go to a movie, do a family activity or go out to eat but it is in the company of other’s.  That is fine, life is meant to be shared, however, many times when we are in the company of other’s our attention is on the group or those we are with, thats an easy ditraction away from self.

The “Monument”  Hiker Therapy

By self-care I mean doing something such as; exercise, deep breathing, meditation, journaling, a walk on the beach, playing the guitar, taking a class, anything that gives you time to focus on yourself so that you can relax, gain peace and recharge.

For me, this is one of the great benefits of hiking.  Hiking gets you out into nature, provides you with physical exercise, supports your mental well being by reducing anxiety and depressed mood.  Hiking also offers a sense of purpose and accomplishment as you hike the trail from beginning to end and back.

Cowles Mountain Trail-head  Hiker Therapy

Self-care also provides time to take a look at our “groundedness” or life balance to see if we are too heavily vested in one area of our lives that distracts us from people, relationships, or ourselves.

For example many times people get out of balance by working too long, too hard or too much.  Yes, work provides us with purpose and money so that we can enjoy life, survive and take care of that which needs to be taken care of, but often times work can serve as a distraction that keeps us from being grounded in our lives. 

 

In fact, in my experience those who are constantly working; whether that be at a job or volunteering or running from this activity to the next are also the same individuals who answer,” I don’t do anything for me.”  These are also the same people who are not grounded and many times not good with themselves, content with life or comfortable in their own skin. They are not balcned in Mind, Bosy and Soul.

Self-care helps alleviate the anxieties that come from our day-to-day activities such as work, taking care of our homes and families as well as other endeavors we consume ourselves with.  So often overwhelming anxiety debilitates us and keeps us from being present in what we do and whom we are with. Often time individuals associate doing something for themselves as a selfish act or activity.  In fact, many of my clients have voiced this to me that they feel selfish because they do something just for themselves.

I don’t see self-care or doing something for ones self as selfish at all.  Self-care in order to become grounded is an act that others will benefit from greatly.  After-all the better we are with ourselves the better prepared we are in taking our “groundedness” out into our lives, which can only reflect positively with our families, friends and relationships.

Being less stressed, being good with us, feeling comfortable in our own skin and having a positive sense of well-being is a real benefit of consistent self-care.  This consistency is unique to each individual and the activity, however I feel that self-care should be a daily consideration, even if for 15-30 minutes in duration.

I would Challenge those of you that are reading this article to ask yourself

“What do I do that is just for me that offers Peace, Love, and Respect and Self Care for Myself?” 

Remember self-care involves only one person, you!

Give yourself a gift and take advantage of this wonderful opportunity to get to know the most important person in your world, you!  It will reward you many times over and provide you with the inspiration and motivation to be the best you can be which will lead you to a grounded life.

Feet, Heat & Eat!

The beauty of hiking is that it is a sport that requires very little in cost, special equipment or uniform.  However, three essential considerations that contribute to your comfort and physical well being when you hike are a must;   1.  Quality Hiking Shoes    2.  Water    3.  Food

FEET!

If there are any pairs of shoes in your closet that require quality and comfort it is your pair of hiking shoes.  There is absolutely nothing worse than being 1-2 miles out on your hike and your feet already are screaming!  Blisters and crunched toes are not fun.

The two most important things to look for when buying a hiking shoe are size and how it feels when you are hiking down hill.  For me, anytime I’m hiking down hill the hike becomes much more physically challenging and this is especially true for the feet!  When trying on a hiking shoe make sure you can walk “down hill.”  A good outdoor recreational retail store will have a mock “mountain” in their shoe department which will allow you to test how the shoe feels going down hill.

Regarding the size of the shoe, If it feels uncomfortable in the store, it’ll really hurt on the trail, if it feels good in the store you should be good on the hike!  When sizing your shoe remember that your feel swell after you have been on the trail awhile.  If you are a size 11, chances are you will need at least an 11.5, maybe even a 12 when you try on a shoe at the store.  Sock thickness plays into this as well, I prefer a very thin or no sock when I hike, that way when my foot swells a thick sock will not add to what the shoe needs to hold.  You can also bring a pair or two of socks with you on the hike and change them as needed.

There are many brands out there, Merrill, Patagonia and Vasque all are quality names, however a shoe that feels good for one may not for another in the same brand.  It is imperative that you shop for your hiking shoes in person, not online and not by someone else doing the buying for you.  If you are getting hiking shoes as a gift, make sure you are at the store to try them on.

Another suggestion I would offer when buying a hiking shoe is DONT GET CHEAP!   Quality absolutely does matter when it comes to hiking shoes and like most things of quality, the better the quality the higher the cost.  The good news is a good quality pair of hiking shoes should last you awhile, at least two hiking seasons.

Hiking shoes come in low cut, mid cut and boot style.  If you require more ankle support and hike rough trails, I would highly suggest a hiking boot, less rocky more compact trails usually only require a low or midcut shoe.  Having said that every trail can offer you a turned ankle, so as always be careful as to where you step.

A good rule of thumb regarding the feet on a hike is to always bring with you over-sized band-aids for blisters, moleskin to cushion the front of the shoe if needed and make sure your toenails are trimmed down short so that your toes are not jammed up against the end of your shoe, especially going downhill.

      HEAT!

When recently watching the morning news, a segment came on about hiking safety and tips by the San Diego Sheriff’s Search & Rescue Department on how to be prepared when you hike.  First on the list of tips was to respect the heat when you hike and make sure you have enough water and are always hydrated as you hike.  In fact, I was surprised to learn that the Sheriff’s Search & Rescue team are called to Cowles Mountain and Torrey Pines hiking trails many times due to emergency issues as related to heat and dehydration.  Cowles is always hot when I hike it and a hike where I always consume a lot of water.    

Heat plays a tremendous factor when you hike, it not only dictates how much water you should be consuming but the hotter it is the more likely your energy level will be tested.  It also requires you take precaution against the sun and be prepared with sunscreen.

As far as how much water to take on a hike, a good rule of thumb is to drink 12-16 oz per hour, more the warmer it gets.  On a recent hike to Mt. Woodson, which was roughly 7 miles and took nearly 5 hours on a 75 degree day, I drank nearly 100 oz of water, the Mt. San Antonio hike, which was 11.2 miles took 10 hours and low 80’s required 150 oz of water as well as a bottle of gatorade.  Both hikes also required lot’s of sunscreen.

 EAT!

Fuel is a must in order to sustain energy on a hike.  Fuel equals food!  While you are hiking you should try and eat 300-500 calories every hour.  Your body has a hard time digesting food while you are hiking, so make sure that you eat and drink small amounts more frequently.  Load up on carbohydrates before you hike, potatoes for breakfast do very nicely the day of a hike.  I always pack a lunch on any hike over 4 miles.  Shorter hikes I take an orange or snack bar.  Longer hikes I take all three.  I heard someone mention on the Mt. Woodson hike that they expended 2000 calories of energy.   I know when my son and I did a recent hike at Mt. Woodson, half of our motivation in getting to the summit lies in the awaiting lunch of tuna fish sandwiches, potato chips and a York Peppermint patty!  We also brought along mixed nuts and oranges and as mentioned earlier plenty of water.  A quality backpack is always a good idea, especially on long hikes so that you can carry all your essentials. especially food and water.

By paying attention to these three hiking musts, the Heat, your Feet and the need to Eat, you will assure that you maintain optimal phsical condition that will lead to a comfortable hiking experience and a healthy you!

What’s a Hike?

 

 

Eagle Rock, PCT,  Los Coyotes Indian Reservation, Warner Springs, CA

What differentiates a hike from a walk?  Can you hike through the mall?  Can you walk up a mountain trail?  When out of milk do you hike to the local market?  Is there a reason that we have “sidewalks” and not “hike walks?”  I’ve heard it said that a hike is a “walk with purpose.”  

 

I would certainly agree with that but I also feel a hike is so much more.  In my opinion that which separates a hike from a walk reflects the richness that a hike can provide that leads to optimal mental health and physical fitness benefit and well being in an environment not normally visited. 

 

 

 

 

Garnet Peak, Pine Valley, CA

As far as the mental health benefit, being out in nature and witnessing the varied terrain and scenic views offers a stunning picture that we do not routinely see.  We are seeing mountains, rivers, wildlife, terrain and colors not often experienced. 

 

Not only are we seeing these surroundings, but other senses are affected as well.  Sounds we don’t normally experience are heard, the crunching of leaves, the rustling of branches, the rushing of streams and rivers and the songs and chirps and calls of wildlife that surround the hiker. 

 

We also feel the warmth of the sun, the breeze of the wind and the various textures of the rocks, stone and earth we are walking upon which appeals to our sense of touch.

 

As these senses get stimulated a natural calming affect starts to take place, or as I like to call it, “Nature’s tranquilizer” kicks in, which in my opinion is reason enough to go hiking.  We also gain a sense of accomplishment and reward from completing a hike yet another mental health benefit to the sport of hiking.  

 

Whitney Summit 09/14/2106

Hiking also provides a very significant physical fitness benefit due to the unpredictable nature of the hike and the physical challenges that are presented. 

 

Not only does the distance of the hike offer a physical challenge to the body aerobically, but the climbs, dips and the various compositions of the hiking trail workout different muscle groups, not only in our legs, but the back and bottom as well! ….If you want to get your legs and butt in shape, go hiking!

 

 

Hopefully, I have offered some insights in answering the question “what’s a hike” as well as opening you up to the mental health and physical fitness benefits to the sport of hiking.

 I leave you with the following thought: If you want to get from point A to point B go on a walk. 

If you want to go on an enlightening journey go on a Hike!