Hiking and Trekking

HIKIN
G
AND
TREK
KING
GROUP 1
HIKING
 Hiking involves a long walk in a natural environment on hiking trails or footpaths
for a day or overnight.
 Done for fun or pleasure, to reconnect with nature and caim the mind.
 Established hiking trails and footpaths.
 Anything that can be done overnight. From 2,5 mi (4km) to 30 mi (50km).
 It can be a short day hike or an overnight hiking experience.
 For day hikes, usually a light day pack with a bottle of water, lunch, and a space
socks will suffice. For an overnight hike, you might need to bring a change of
clothes, more food, a tent, and a sleeping bag. depending on the accommodation.
Hiking shoes or boots.
 You should be able to walk for at least 5 hours.
TREKKING
 Trekking involves a long vigorous hike in wild natural environment for multiple
days. It can be done off hiking trails.
 Cross-country biking trails, dirt roads, mountain trails, or areas without any roads in
complete wilderness.
 Trekking lasts for multiple days and can be anywhere from 30 mi (50km) to 15,000
mi (24km) and up.
 Usually more than two days. As long as it takes to get to the destination.
 For solo treks a 50-60L backpack is necessary. You'll have to pack a tent, sleeping
bag, food, cookware, clothes, medication, compass, etc. to last you for at least a
week or as long as it takes to reach a supply station. Sturdy, hiking boots with ankle
support are essential.
 Trekking can be physically and mentally challenging. You have to be in a pretty
good physical condition and able to hike for about 7 hours a day, for a few days in
a row.
HEALTH BENEFITS OF HIKING
AND
health. TREKKING
As well as fun and riveting, hiking and trekking can improve your mental and physical
Here are just a few benefits of hiking and trekking:
1. It lowers the risk of heart disease and improves your blood pressure.
● Hiking and trekking are both amazing for your health!
● It is recommended that you walk at least an hour a day, five days a week. This reduces
the risk of you having a stroke in half! Hiking and trekking regularly improves your heart
and blood pressure, minimizing the chance of stroke.
2. Better overall fitness.

● These activities do amazing things to your muscles. Build up strength in your thighs,
lower leg muscles, hip muscles, and hamstrings. Hiking and trekking are both weight-
bearing exercises, which build up bone density.
● The more you do, the more your overall strength and fitness improves.
HEALTH BENEFITS OF HIKING
3. Improves your mental health.
AND
● Get away from the stress of everyday lifeTREKKING
and escape to the outdoors. Stress, depression, and
anxiety have a way of building up when you're cooped up indoors too long.
● The world around you has a way of demanding your attention, which can ease any stress you
may have built up.
4. Hiking and trekking burn calories.

● Hiking burns between 440 and 550 calories per hour according to Livestrong research.
Imagine how many calories will an overnight hike or a week-long trek burn. Burning calories
helps you lose weight and tone your muscles.
5. It makes you creative.

● On top of all the physical and mental boosts, hiking and trekking can also make you more
creative. It's true! Spending time outdoors and soaking all the Vitamin D from the sunlight
can improve your mind. Vitamin D. "the sunshine vitamin," increases attention span, and
improves our ability to focus.
Put a creative spin on our problem-solving skills.
BEGGINERS GUIDE TO
● Start with day hikes.
HIKING
—If you want to get out there more, start with day hikes. Spend an afternoon strolling around
your local park, or drive to the closest forest for an afternoon hike. Make this your routine and
increase the length and amount of hikes you take over time.
● Join your local hiking community.
—While hiking on your own can be very inspirational and spiritualizing, it often gives very little
motivation to get out there again, especially on longer hikes. By joining your local hiking
community, you'll meet like minded people, who will hike with you and motivate you to keep on
hiking.
● Go on an overnight hike.
—Grab a friend and go on an overnight hike with a tent and a sleeping bag. Test your physical
condition by hiking for 5 hours and see if you're ready to try trekking.
● Get proper hiking boots.
—If you feel like longer forms of hiking are for you, get some proper hiking boots, a durable tent
and a warm sleeping bag with pad. Your hiking boots should be waterproof with a good sole and
ankle support. Properly wear them in before a long-distance hike.
EQUIPMENT IN HIKING
OR TREKKING
 BACKPACK
—Food, clothing, shelter, cooking gears, and other essentials will all be placed in one pack.
Backpacks have frames designed to give the wearer more support, protection, and better
weight distribution. Backpacks may have an internal or external frame. Because backpacks
are very essential in hiking, they should be chosen with care. Backpack like clothes should
have proper fit. Be careful not to overload pack. Experienced trekkers may be able to carry
more weight but beginners should start with less weight. A loaded backpack should not
exceed 25%-30% of the ideal body weight. Organizing things make a difference in the load
while hiking.
EQUIPMENT IN HIKING
 FOOTWEAR OR TREKKING
—Trekking requires long walks and the shoes are the most important equipment at this point.
With the wrong footwear, trekking experience will surely a disaster, going home with blisters
and bruises. A good fit is the number one equipment in choosing a footwear.
A. HIKING SHOES · These shoes are lighter compared to boots and more flexible but offer less
support. They are best for well-defined trails and shorter hikes where one carries relatively
lighter load.
B. HIKING BOOTS · Hiking boots give more support and have more protective features than
the hiking shoes, because they have higher cut with slightly stiffer materials. The trade-off
through is the weight- these are heavier than hiking shoes..
C. BACKPACKING BOOTS · For longer treks carrying heavy loads, then the backpacking boots
are more advisable. These shoes are tough and can cope with all kinds of terrain and
weather conditions. They are taller and stiffer and have thicker outsoles with an all-around
protection. The downside of these shoes is that they are heavier compared to most hiking
shoes and many hiking boots.
EQUIPMENT IN HIKING
OR TREKKING
 TREKKING POLES
—Trekking poles have a maximum length 135 cm (54 inches). They are often made into
two or three sections and can be retracted or extended as necessary. When fully
retracted, it may be attached to the backpack.
—The poles are essential aide for those with knee problems. However, they are also used
by some to provide lateral stability on steep slopes and aid when climbing rocks or
boulders. They also become a tool in checking the depth of mud or water. Some trekking
poles may also have a dual function as a tent pole.
—The use of trekking pole is debatable among trekkers. Some see it as an essential aid
trekking. Others say the pole prevents the hands from doing other important things that
the hands should be doing while trekking such as opening the map, reading a compass,
grabbing on to a rock, taking a photo, and other things.
BASIC SKILLS IN HIKING
— Walking for kilometers or miles will really tire a person easily and maybe makes one's muscle
ache or, worse, get injured if one does not do it the right way. Hiking has techniques and skills
need to be learned and practiced. If someone would get serious in joining organized climbs or
long treks, one should join mountaineering clubs that will mentor and guide him/her through the
climbs. For a background in hiking, the following are the basic skills in climbing mountains:
A. SETTING HIKING PLACE —The hiker sets the pace to make the body feel good. The heart,
lungs, and legs become the monitor whether one is within his/her pace or not. Remember
this is not a race, so do not start out fast, but try establishing what may be a good pace for
the body.
B. ESTABLISHING RHYTHM —Rhythm is the pace one can maintain for a long time without
requiring a break. Practice breathing and have it synchronized with your steps. Swing arms to
keep the upper and lower body synced up and in step with good momentum.
C. TAKING BREAKS —Give the heart, lungs, and muscles a chance to rest a bit. Breaks also will
give time to check whether one has sore spots or any potential problem which was unnoticed
while walking. Minimize impact to other hikers and to the environment when resting. Enjoy
the scenery.
SAFETY REMINDERS IN
HIKING
• H AND TREKKING
ike with a group and never alone. Hike within your skills.
Hike within the trails and be aware of surroundings.
• Instructions from guides, facilitators, or leader should be

given utmost attention. Rules and regulations should be
followed strictly.
• Keep in mind and heart the Leave No Trace Seven

Principles; go back and review it.
• Ensure safety of self and others. Learn to apply first aid.

Learn where to go and what to do during emergency
situations.
THANKS!

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What are the main differences between hiking and trekking?

What equipment is essential for hiking or trekking?

HIKIN

2. Better overall fitness.

4. Hiking and trekking burn calories.

5. It makes you creative.

• Instructions from guides, facilitators, or leader should be

• Keep in mind and heart the Leave No Trace Seven

• Ensure safety of self and others. Learn to apply first aid.

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