Hiking is a physical activity that benefits both mental and physical health, and the Chinese people have long had the custom of climbing to enjoy the view. But there are some things to keep in mind when hiking: First, maintain a steady pace—don’t alternate between fast and slow, and definitely don’t run or jump along the way; second, stay focused, and be especially careful not to slip on rocks or leaves underfoot. When encountering steep slopes, take a zigzag route to climb. If you need to drink water, do so during rest periods rather than while walking, and control the amount to avoid overburdening your heart. Third, when descending, don’t walk too fast or run, to prevent excessive strain on your knees and leg muscles, which could lead to knee injuries or muscle strains. Fourth, after returning to your accommodation, soak your feet in hot water to relax your muscles and tendons and recover from fatigue.
○ Essentials of Hiking
1. Hiking
-- Hiking means not walking on flat ground but spending extended time on winding mountain paths. If you’re not used to exercising and suddenly tackle a hike as if it were extreme training, it can actually burden your body. Therefore, engage in simple activities like walking regularly, and when hiking, gradually adjust your pace.
2. Speed and Stride
-- Walk at a slow pace with small strides, and maintain a cheerful mood.
3. Adjusting Speed
-- On gentle uphill or downhill paths, maintaining a speed of 1 kilometer every 20–25 minutes is ideal.
4. Adjusting Stride
-- The first 30 minutes to 1 hour of hiking are usually the most tiring. After 30 minutes, your nervous system, blood circulation, body temperature, and metabolism begin to change. If you fail to regulate properly at this point, your muscle strength may decline, joint impact may increase, and your body may struggle to adapt. Therefore, it’s better to take a break after hiking for 20–30 minutes, reorganize your backpack, hiking shoes, and other gear, and then continue.
5. Regulating Body Temperature
-- Mountains are areas with significant temperature variations. As altitude increases, body temperature can drop sharply. Reports indicate that for every 100 meters of elevation gain, the temperature drops by 0.6 degrees. Wind also greatly affects body temperature. When wind speed reaches 1 meter per second, body temperature can decrease by 1 degree.
6. Climbing Steep Slopes
-- On uphill sections: Maintain a consistent stride (not too large), place the entire sole of your foot flat on the slope to maximize friction and prevent slipping. Avoid bending your body too much to reduce pressure on your waist, and try to keep your body as upright as possible.
7. Descending Slopes
-- Never be careless when going downhill. Most hiking accidents occur on steep downhill sections. Due to acceleration, your feet are more likely to slip out of your shoes, leading to foot injuries or blisters. Therefore, make sure your shoelaces are tightly tied and descend safely.
○ Don’t Overtake the Leader
-- During a mountain hike, some people like to walk ahead of the leader. This is not advisable. Even if you slow your pace, don’t leave the group. If you wait no longer and go ahead on your own, the leader will worry. Rest stops are usually chosen at spots with great views, so be patient and wait for the slower members of the group to continue together.
○ Greeting Others
-- When you encounter other hikers on the trail and need to step aside to let them pass, it’s good manners to greet them.
Generally, say “Hello,” “Have a nice trip,” or “Keep it up.” When a large group is moving, the person at the front can greet on behalf of the group, and others can simply smile or nod. However, don’t greet hikers who are visibly panting their way up the mountain.
○ Mountain Hiking Rules
-- Always check the weather forecast before setting out, start early, and descend early.
-- Let those who are less physically fit walk at the front, and snack frequently before you get hungry.
-- Stay close to the group and avoid wandering off alone.
-- Always carry out all trash and dispose of it in designated areas, and do not use open flames.
-- Engage in reasonable activity, avoid excessive excitement, and do not damage trees or other elements of nature.
○ Mountain Hiking Etiquette
—Getting away from your daily routine and taking a stroll in the mountains is a truly delightful experience. Therefore, when hiking, be mindful not to obstruct others or engage in uncivilized behavior, and always be considerate of those around you.
○ When hiking, use designated trails.
—If you stray off the trail and carelessly step on loose rocks, causing them to roll downhill, people behind you could be put in danger. Therefore, it’s best to stick to established hiking paths and walk in a single file.
—Additionally, avoid making loud noises, keep quiet, and do not disturb others.
—Be considerate of others, protect public facilities, and help prevent damage to the natural environment.
○ Do not block hiking trails.
—While hiking, you may see some hikers blocking the path while putting on crampons or tying their shoelaces. Some even stop to eat right at trail intersections. When we hike, we should avoid affecting others and ensure that the trail remains clear. Adjust your gear or take breaks in areas outside of the main trail.
○ Hiking Preparation
—Place light but bulky items at the bottom of your backpack, and heavier items on top.
—Loosen your shoelaces when going uphill, and tighten them when going downhill.
—Rest schedule: hike for one hour, then rest for 5–10 minutes. On steep slopes, take a 1–2 minute break every 20 minutes.
—To maintain body warmth, wear multiple layers of thin clothing to ensure ease of movement.
○ Prevent accidents in advance
—Follow the footprints on regular paths. When there are no footprints, press down firmly with the soles of your feet as you move forward.
—When descending steep slopes, take smaller steps and slightly bend your upper body forward.
—Most accidents occur during descents. Therefore, when going downhill, keep your center of gravity on your heels. If you place your entire foot flat on the ground, you’re more likely to slip.
—A backpack can act as a cushion to protect your head or waist from injury in case of a fall, so make sure to carry one.