1. However, in cities, factors such as industrial pollution and the heat island effect lead to higher levels of airborne particulate matter and poorer visibility. In mountainous areas, especially at mountain peaks, you can gaze into the distance as far as the eye can see, relieving eye muscle fatigue.
2. The pristine forests in the mountains are incomparable to the green spaces and flowers in urban areas. Therefore, walking among the mountains is highly beneficial for improving lung ventilation, increasing lung capacity, enhancing pulmonary function, and strengthening heart contraction ability.
3. Mountain trails are rugged and uneven. Navigating through them helps improve your body’s balance, enhances limb coordination, and especially when walking on natural, non-step sections, it can thicken muscle fibers, develop muscles, and improve limb flexibility.
4. The body's normal metabolism primarily relies on aerobic metabolism. Hiking, especially at high altitudes, involves thinner air, shifting most of the body’s metabolism to anaerobic. Coupled with the high physical exertion of hiking and camping, and often insufficient caloric intake from mountain meals, it leads to substantial consumption of accumulated fat—particularly around the waist and abdomen.
5. During normal human metabolism, a harmful substance called free radicals is produced. These can damage cell membranes, dissolve healthy cells, and accelerate tissue aging or even cause mutations. Negative oxygen ions can effectively bind with free radicals and expel them from the body. Data shows that urban streets contain only 100–300 negative oxygen ions per unit, while mountain forests can have tens of thousands. Thus, hiking and camping in the mountains can effectively purge harmful free radicals, contributing to anti-aging.
Health Tips
Autumn is dry and cool, making it a great season for hiking. But not everyone is suited for it.
Elderly people with serious cardiovascular diseases, emphysema, or bronchitis should avoid hiking. At high altitudes, the air is thinner and air pressure is lower, which can lead to breathing difficulties. Without prompt rescue, this could become dangerous. Similarly, those with severe bone and joint conditions (especially hip and knee issues) should also avoid hiking, as it may worsen joint pain and pose risks.
Hikers should avoid ascending in the early morning, when carbon dioxide levels in the air are high and pollution is more intense. The concentration of negative oxygen ions in mountainous areas typically peaks between 10 a.m. and 4 p.m., making this the best time for hiking and fitness.
Before hiking, drink some sugar water in moderation to prevent hypoglycemia. Avoid eating large amounts of meat beforehand; instead, opt for fruits, vegetables, and easily digestible foods.
Gear Up for a Worry-Free Trip
While gear isn’t everything in hiking, it can play a crucial role at key moments. During the preparation phase, the following equipment is an essential part of your hiking plan.
1. Backpack: Size depends on the length of the trip. For short hikes, a 25-liter pack is sufficient, but for longer journeys, aim for 55 liters or more. Of course, it must have a strong load-bearing capacity. When buying a backpack, ask the clerk about proper usage; otherwise, it might fail to distribute weight effectively.
2. Footwear: The importance of shoes outweighs that of the backpack, as they directly affect your safety. Non-slip shoes or hiking boots are essential. High-top hiking boots are preferable to protect your ankles, which are prone to injury during long treks.
3. Outerwear and Pants: Regardless of the season, long-sleeved shirts and long pants are a must. If possible, wear windproof or quick-dry clothing—they provide excellent protection when walking through mountain brush and are also important for waterproofing.
4. Underwear: Avoid wearing 100% cotton undergarments. In international hiking circles, cotton underwear is dubbed “the clothing of the dead,” because in cold climates, its sweat-absorbing quality can actually freeze and endanger you.
5. Knee and Ankle Supports: For any long-distance trekking, bring a pair of knee and ankle supports. Knee injuries are hard to heal and may cause lifelong damage.
6. Hat: A hat can shield you from sun and rain. In cold areas, it also reduces heat loss from your head. It can also help block tall, overgrown grass in the mountains.
7. Gloves: Offer great protection when walking through brush or rocky terrain, but one downside is that they reduce hand sensitivity.
8. Sunglasses: Help block sunlight but may cause visual distortion. Use with caution on dangerous paths.
9. Waterproof Dry Bag: Use to store valuables like wallets, IDs, and phones. Even if you fall into water, your essentials will stay safe.
10. Towel: For wiping sweat. In dusty areas, dampen it and cover your mouth and nose to block dust.
11. Toiletries: Bring appropriate toiletries for longer trips.
12. Sunscreen and Lip Balm: Outdoor conditions involve strong sunlight and wind. Carry small amounts to guard against sunburn and chapped lips.
13. Knife: A sharp, multi-functional military knife should be your first choice. Its saw and blade may be the most frequently used tools. Also, knives can sometimes assist with medications—like treating snake bites—so make sure it’s sharp.
14. Compass: Essential for outdoor activities. Its purpose goes without saying, but you must know how to use it.
15. Whistle: Useful for communicating with companions during group trips. In solo emergencies, it can be a lifesaver. But make sure you know how to use it properly—learn basic signals like emergency calls or inquiries. For example, two long blasts signal an emergency. At minimum, your group should have unified whistle signals. Otherwise, random blowing is pointless.
16 Medications: Carry an appropriate amount when traveling alone; for group trips, consider purchasing shared supplies to reduce backpack weight. The following essential medications are recommended:
Huoxiang Zhengqi Water, Tiger Balm/Honghua Oil, Mentholatum/Oil of Wintergreen, Yunnan Baiyao (powder or spray), Cetirizine, alcohol, Erythromycin ointment, bandages + gauze, adhesive bandages, snakebite medicine, cold medicine;
17 Photography equipment: Tripods are not recommended for long hikes; bring extra memory cards for digital cameras.
18 Communication devices: Such as mobile phones, for staying in touch.
19 Rations and water: Carry a small amount for use in case of delays.
20 Documents: ID card and other relevant certificates, in case of emergencies.