“Trekking” in English means “arduous journey,” and it is a popular leisure activity that originated in the European Alps. In North America alone, there are currently 80 million people who participate in trekking. In Europe, trekking and hiking are increasingly becoming a way of life. In 1992, the World Health Organization pointed out that walking is the best exercise in the world.
Hiking is not the usual leisurely stroll, nor is it the racewalking event in sports competitions. It refers to purposeful medium- to long-distance walking exercises in suburban areas, rural regions, or wilderness. Hiking is also one of the most typical and common forms of outdoor sports. Since short-distance hiking is relatively simple and does not require much skill or equipment, it is often considered a form of recreational sport.
Hiking is undoubtedly beneficial for strengthening the physique of young and middle-aged people. However, without proper preparation to prevent illness during hiking, it may have the opposite effect. The following points should be noted:
1. Prevent fatigue. The key to prevention lies in three things: maintaining correct walking posture, not being impatient, and knowing how to walk—opt for trails instead of flat roads, and if walking on roads, choose uneven roadside paths rather than the smooth center.
2. Prevent blisters. If you choose the wrong shoes or have improper walking posture, and feel pain or friction on a certain part of your foot while walking, you can apply a piece of medical tape to that area or stick a piece of single-sided adhesive tape to the corresponding part of your shoe. In most cases, this can prevent blisters.
3. Guard against cold and heat. For hiking in northern regions, bring some lightweight clothing with good insulation. If you are walking across the vast northern plains where wind speeds are high, adjust your clothing accordingly. When hiking in southern regions, guard against heatstroke and rain in the summer.
4. Quench thirst in moderation. Before setting off, it’s best to prepare a pot of clear tea with a bit of salt added. Clear tea helps stimulate saliva and relieve thirst, while salt prevents excessive sweating from leading to salt deficiency in the body.
5. Soothe fatigue with hot water foot baths. Pay attention to joint protection to avoid joint injuries. Especially for the knees and ankles (ankles), if acute twisting or spraining occurs, do not apply heat within 24 hours—use cold compresses and stop exercising. After 24 hours, heat application is allowed.
6. Bring medications. Carry some commonly used cold medicine, heatstroke prevention medicine, and first aid supplies for external injuries.