the Centers for Disease Control, only 15 percent of the Healthy Hiking U.S. adult population is getting enough physical activity. “Our goal,” says Julie

CHIEFELBEIN Gerberding, Director of the S

AVE CDC, “is to help people D understand that even modest activity such as walking or gardening is a step in the right direction.” According to the American Hiking Society, the benefits of hiking or walking just 30 minutes a day are impressive:

⌧Decreased cholesterol ⌧Lowering of blood pressure ⌧Releasing of calming endorphins ⌧Preventing osteoporosis ⌧Relieving back pain ⌧Reducing insulin needed by diabetics

Detailed info on these Getting fit on studies are available at www.americanhiking.org. the trail is For those of us who already hike, none of this is terribly surprising. easy, fun, and “It’s a great break from the routine,” says Debra Gore, a good for you. family practice doctor with Group Health in Spokane. “It’s a great stress relief from the hassles of sitting in front of a computer all day.” And for those who want to get out more and enjoy these benefits, there’s good news: you don’t have to be a buff mountain By Andrew Engelson years later, he’s still getting up into the climber to get started. It’s easy. backcountry. He and other hikers his As with any exercise program, if Julian Ansell is evidence that hiking age are as good a case as any for the you’re just beginning, consult your is good for you. physical and emotional benefits of doctor or medical provider first to The retired physician and Washing- hiking. ensure you start at a level that’s safe ton Trails Association member has “It doesn’t prove it helps you live and appropriate. been hiking since the 1960s. Now in longer, but there it is,” he said. What follows are a few tips on his 70s, he knows a lot of other folks We’ve all heard in the media that getting the most out of your hiking that age who continue to hike the Americans are exercising less, eating experience, and preventing injuries in trails. Ironically, Julian started hiking more, and getting out of shape. the process. because his wife’s bad elbow kept the According to a study by the American So get out on the trail. The best couple from playing tennis. Now, 40 Hiking Society, in partnership with time to start is now! Healthy Hiking

powder. And if you notice a blister beginning, apply moleskin to high INJURIES stress areas on skin. Common mishaps and Nerve how to prevent them. compression injuries Wear footwear with a firm shank to minimize compressive force from

CHIEFELBEIN rocks underfoot. Wear boots with S

AVE orthotic inserts and forefoot padding. D And ensure your shoes bends appro- priately at the forefoot joints. Planar fasciitis Properly stretch the planar fascia and tendoachilles of your feet. Wear orthotic inserts and/or heel padding. Keep your boots in good shape. Taking anti-inflammatory medication such as Ibuprofen prior to hiking can help. Also work on posture and good lower back health. Ankle sprains Wear boots with tops above the ankle. If your ankles are weak, look for boots with ankle bracing. Practice balance training at home to prevent ankle-twisting spills on the trail. Tendonitis Get proper conditioning and strengthening prior to undertaking major hikes. Wear good sturdy boots with orthotic inserts. Stretch properly Take good care of yourself: hiking is a sport like any other, and you and carefully after hiking. Taking anti- should take care of your body accordingly: wear good footwear, train inflammatory medication prior to a and strenghten, properly stretch, and don’t push beyond your limits. hike can sometimes help. And avoid carrying too heavy a pack.

Hiking is an aerobic activity, and as and tendonitis. Moore says the number one rule to such, you should treat your body as Each condition can be treated remember is never do what you have carefully as you would any other sport and/or prevented by various steps. not trained for. Don’t expect to climb to help prevent injuries, both on the to Camp Muir on Mount Rainier if trail and back at home. you’ve haven’t hiked much before. See According to Rod Moore, a podia- Blisters the list of introductory hikes on page trist and hiker from Woodinville, the Wear proper-fitting footgear with 25 for places to start. five most common injuries that plague orthotic inserts with forefoot padding. hikers are blisters, nerve compression Wear inner layer synthetic liner socks Rod Moore is an Ironman triathlete, injuries (also called Morton’s neu- with an outer sock of wool or blended cyclist, and avid hiker in the North- roma), planar fasciitis, ankle sprains, materials. Apply anti-fungal foot west and High Sierras. Healthy Hiking

weather change and environmental hazards; and know how to protect and Etiquette conserve their bodies and belongings.” Also, Search and Rescue statistics show that most wilderness emergen- cies are resolved within the first 24 & Safety hours, either by the victim or outside help. And the decisions and actions of Or, how to mind your manners in the wild. a lost or injured hiker in the first six hours have the most significant impact on being safely rescued. Here are a few tips every hiker should keep in mind when venturing into the wild.

CONCERNING THE SAFE AND COURTEOUS DISPOSITION OF A WILDERNESS TRAVELER

1. Know your own capabilities and limits – Whether it’s your first time in the wilderness or the first hike of the season, don’t attempt a difficult trail until you have built up sufficient strength, stamina and experience. Within the Puget Sound basin, some good starter hikes include Lake Annette, Twin Falls State Park, and Talapus Lake. 2. Give yourself plenty of time –Get Just because you’ve an early start on your hike so you have left civilization doesn’t plenty of time to lollygag at your mean you should destination. Plan 1 hour for every 2 leave your manners miles you hike, and add another hour behind. for every 1,000 feet of altitude gain. Some simple rules of 3. Know the area you’re hiking – safety, courtesy, and Study a topographical map of the area low-impact travel will you’ll be hiking in. And bring a map of help make everyone’s the area with you. You can typically wilderness experience purchase maps at local ranger stations enjoyable. or most stores that sell backpacking By Mark Hanson gear. Green Trail Maps are typically All too often, those who are new to sold for under $5 and are a great Within the boundaries of civiliza- hiking approach it as a variation on the reference for trails. tion, etiquette is regarded as the Sunday afternoon stroll around the Furthermore, a trail map is one of preferred behavior of a civilized, well- neighborhood, never bothering to The Ten Essentials that no person cultured person. Outside the confines prepare for the unexpected turn of should go without when they travel in of strip malls and sidewalks, beyond events. Rick LaValla, former search the wilderness, regardless of level of the realm of cul-de-sacs and master and rescue (SAR) coordinator for the experience. Having the Ten Essentials plan communities – in the world we state of Washington, says that hikers with you could mean the difference fondly call the wilderness – etiquette will more than likely avoid becoming between losing life or limb and having is as much about survival as it is about lost or injured if they “pay attention to a great story to tell around the campfire. not being considered a Neanderthal- body indicators [hunger, thirst, cold, continued on the next page... like forest dweller. exhaustion]; don’t travel too far, too fast; observe and respond to signs of Healthy Hiking

THE TEN ESSENTIALS: ERVICE S Navigation (map and compass) OREST Sun protection

Insulation (extra clothing) USDA F Illumination (flashlight/headlamp) First-aid supplies Fire starter (waterproof matches) Repair kit and tools (including knife) Nutrition (extra food) Hydration (extra water) Emergency shelter

4. Stay on the trail – Don’t tempt fate. The wilderness has an Escher- like quality that can easily disorient you if you leave the trail. And cutting switchbacks leaves ugly erosion scars—don’t give in to the temptation to leave the trail. If you do get lost, stay where you are. If you’re tired or injured, stay on the trail and ask passing hikers for assistance. Don’t A considerate and cultured outdoorsperson leaves no trace of his or bushwhack or travel in darkness. her presence in the wild. This campfire circa 1900, though rustic and 5. Be courteous toward fellow nostalgic, is not exactly good manners in the wilderness today. hikers, bikers, and equestrians – When you encounter another soul on the trail, the general rule is to yield to a “cathole” six to eight inches deep treasure trove for souvenirs. Nor is it a those heading uphill. and at least 200 feet from camps and place to run rampant without consid- water sources. Pack out every single eration for wildlife or those around CONCERNING thing you packed in. you. Whether hiking by yourself, in a SELECTION OF AN 4. Use campsites when they are group, or with children or pets, treat INCONSPICUOUS, provided, and eliminate the need for the wilderness as the public property ENVIRONMENTALLY-FRIENDLY campfires by using a camp stove. that it is and leave no trace of your CAMPSITE Many wilderness areas have bans on presence that might ruin the experi- campfires above a certain elevation or ence for someone else. Remember: 1. If your wilderness travels require in sensitive areas—consult with a local Take photos as your only mementos overnight accommodations, camp on ranger station before you set out. If and leave only your footprints durable surfaces. These include rock, you absolutely must have a campfire Avoid loud voices and noises - Let gravel, snow, dry grasses or estab- and they’re allowed where you’re nature’s sounds prevail. lished trails and campsites. Also, for camping, remember these rules: Unless passing or being passed, try comfort’s sake choose a spot that is NEVER leave fires unattended! to maintain separation between fairly level. You’ll thank yourself the Put out fires cold with lots of water yourself and other hikers. next morning. and stirring before leaving. Visit in small groups. Split larger 2. Focus your campsite activities on Use existing fire rings - do not dig parties into groups of 4-6. a small portion of land so as to trenches or build new fire rings. Do not cut switchbacks. Walk single minimize your impact on the sur- Use only dead and fallen wood. file in the middle of the trail, even rounding vegetation. If no campsite is Never remove branches from a tree, when wet or muddy. provided, choose a spot well out of even if the tree appears to be dead. By heeding these tips and guide- view of the trail or other hiking parties. lines you’ll be practicing Preventive 3. Use biodegradable soaps, and ON LEAVING NO TRACE Search and Rescue and making your brush your teeth and wash yourself DURING YOUR WILDERNESS wilderness adventures safer and more and your articles at least 200 feet away EXPERIENCE enjoyable for all. The only other rules from streams, lakes, and other water that bear mentioning are to go out sources. Use established toilets or dig The wilderness is not your personal often and have a good time! Healthy Hiking trail running Want to do more than walk on the trail? Here’s how.

By Cheri Pompeo Gillis tainer, and a map of the area. All of these items Don’t have time for a long hike but are now available in just can’t turn around until you’ve lightweight compact seen that stunning waterfall? Why not versions at sporting run? Most of the trails that can be goods stores. hiked without special equipment can As with hiking, also be run. If you’re a hiker, trail following some simple running can give you a new sense of rules will help keep our freedom with a lighter pack and shoes. forests healthy and let us If you’re a road runner, trail running co-exist peacefully with can give you a break from the bone- other trail users. Always jarring pavement. stay on the trails to avoid Clearly you don’t have to be in a contributing to erosion. hurry to run trails, and many a road Don’t litter because it’s runner has discovered the uplifting ugly and nutritional bar experience of running on forest trails. wrappers may take many The soft ground and ever-changing years to decompose. Do scenery ease the body as well as the not chase or feed the spirit. wildlife. You do not want The transition from running roads them chasing you and to running trails or from hiking trails stealing your food. to running them requires only The trail hierarchy is minimal equipment changes. If you generally agreed to be have a pair of running shoes with good that horses have priority traction or some of the newer light- over hikers. Runners The author on the trail. Trail running offers a great weight hiking shoes you can start on a and bikers should move way to increase your aerobic workout, but care run/walk mix on the easier trails. It’s to the side to let the must be taken to be courteous to walkers. always a good idea to carry water and horse pass or, if you are this can be as simple as putting a hand passing, slow down and ask the rider strap on a water bottle. In time, if you when and how to pass. Bikes are of the Olympic Peninsula. find that you love trail running, there supposed to yield to pedestrians but Some of the more runnable (less are trail shoes available from almost when I see a bike coming I jump out steep, less rocky) trails include: every running shoe manufacturer and of the way just in case. Many trails are water carriers to meet your needs at ‘hiker only’ which means that you · Trails of the Tradition Lake local sporting goods stores. Trail shouldn’t encounter bikes or horses. Plateau on Tiger mountain, running shoes have a thicker sole to Downhill traffic should yield to uphill accessed from the Upper protect your feet from sharp rocks and and when you come up behind Highpoint trailhead roots, and more rigid toe box for someone moving more slowly, politely protection against roots and rocks you ask the person to let you pass when · Iverson Railroad grade and may kick on the trail. Since the there is room to safely move aside. Northwest Timber trails unexpected sometimes happens, I Washington State is blessed with accessed from state route 18 recommend carrying 10 essential numerous and varied ecosystems, at the Tiger Mountain summit. items at all times: extra clothing, extra from the high desert of eastern food, sunglasses, a flashlight, a first aid Washington to the evergreen Cascade continued on the next page... kit, a knife, a compass, a fire starter Mountains and the unique rainforests and matches in a waterproof con- Healthy Hiking

continued from the previous page...

· Blue Lake Trail off Highway A Real Workout 20 in the North Cascades. Challenging hikes for the experienced. · The 4-mile Quinault loop

which is an extension to the AUER half mile nature trail at the B LAN Quinault rain forest entrance A accessed from the Lake Quinault South Shore Road.

· Dishman Hills in Spokane.

· Wallace Falls off Highway 2 near Gold Bar

· Baker Lake Trail south of Mount Baker.

· Capitol Forest west of Olympia The 5,629 -foot summit of Granite Mountain is a kick- · Chuckanut Mountain, south your-butt fitness trip for the experienced hiker. of Bellingham If it’s time to start conditioning This is another steep trail to a · Out and backs along some of for that summer backpack trip or lookout at 5,442-feet and grand the longer trails of Mount mountain climb, here are some views! Rainier National Park day hikes that are sure to test and Sibley Creek Pass improve your fitness. Be aware Hikable: July - October · The Issaquah Alps, Tiger, that these hikes can reach Maps: Green Trails Marblemount Squak and Cougar mountains snowfields even in summer, so hiking poles or ice axe are 47 & Diablo Dam 48 Round trip: 6 miles · The Yakima Rim Trail. recommended. These trails are for experienced hikers, so hiking Elevation gain: 2,700 feet For a more complete list of trails as veterans, strap on the pack and This steep trail out of well as urban trails such as Seattle’s ascend to spectacular scenery Marblemount offers a gorgeous Discovery Park, and Bridle Trails while getting fit. Check with the wildflower display with spectacu- State Park in Redmond, plus pointers local ranger station before you go. lar of the North Cascade peaks. on clothing, safety and getting started Dog Mountain Mount Dickerman with trail running, please consult 50 Hikable: March-December Hikable: July - October Trail Runs in Washington State by Maps: Green Trails Hood River Map: Green Trails Sloan Peak 111 Cheri Pompeo Gillis (The Mountain- 430, USGS Mount Defiance Round trip: 8.5 miles eers Books, 2002, $16.95). I hope to Round trip: 6 miles Elevation gain: 3,900 feet see you on the trials. I’m always on the Elevation gain: 2,848 feet You’ll know what kind of shape lookout for new trail running partners. you’re in when hiking this I even know all the words to “Happy Head up the steep, older, 3-mile seemingly vertical trail. The Trails to You” and would be happy to trail to an old lookout with reward at 5,723 feet: inspiring serenade you on your way. beautiful views of the Columbia River Gorge and Mount Hood. views of North Cascades peaks! To contact Cheri Gillis, please Purcell Lookout Blanca Lake email [email protected]. Hikable: Mid-June - November Hikable: July - October Map: Green Trails Randle 301 Maps: Green Trails Index 142 & Round trip: 7 miles Monte Cristo 143 Elevation gain: 2,600 feet Round trip: 8 miles Healthy Hiking

Elevation gain: 3,300 in and out Blanca Lake lies straight ahead How to pack a pack at the base of Monte Cristo and Keyes Peaks. Descend 600 feet to the lakeshore or enjoy views Stuff your stuff for a more comfy fit. from above. McClellan Butte By Michael Mahlin it mostly flat? Will you be scrambling Hikable: Late-June - October or are there any technical portions of Map: Green Trails Bandera 206 If you’ve ever spent the bulk of an the trail? All of these variables help Round trip: 8.8 miles afternoon banging your head against determine where weight should be Elevation gain: 3,700 feet your cook kit as you slogged your way placed within the pack. By moving This steep trail is popular, through knee-deep mud on the way to heavier items higher up in the pack giving an excellent workout some glorious view eight thousand feet you raise the center of gravity. close to Seattle. There’s apt to above you, you already know of the Generally, if a trail is steep, you want a be snow patches higher up. The importance of properly loading a pack. lower center of gravity so that the first view is at 3 miles, a Although a fully loaded (30-50 lb.) weight in the pack is not pulling you possible turnaround spot. pack is never truly “comfortable,” a backward. A heavier base also contrib- Granite Mountain few basic packing techniques can help utes to better balance and stability Hikable: June - October make the trek a little less arduous. (you’ll be less likely to fall off of the Map: Green Trails Snoqualmie As you load your pack for the day’s trail). If you plan to spend the Pass 207 hike, consider the terrain that you will majority of the day on a long flat Round Trip: 8 miles most likely encounter. Is it a steep Elevation Gain: 3,800 feet ascent with numerous switchbacks? Is continued on the next page... Gaining 3,800 feet in 4 miles is a workout that has a majestic rock garden of granite, shrubs and wildflowers. At 5,629 feet NGELSON E and a lookout, enjoys views from NDREW

Mount Rainier to Mount Baker. A Cascade Pass Hikable: Mid-July - October Map: Cascade Pass 80 Round Trip: 7.4 miles Elevation gain: 1,800 feet This popular hike rates a 10 for scenery and is an excellent workout. Look for avalanches crashing from glaciers on Johannesburg Mountain. Mount Ellinor Hikable: Mid-July - October Map: Mt Steel 167 & The Brothers 168 Round trip: 4.5 miles Elevation gain: 2,100 feet Keep heavy gear near your back and lighter gear near your head. Left: Summit hike with views of cutaway view of pack layer nearest to your back: heavier items such as Puget Sound, Hood Canal tent, fuel, and water are at the center, while lighter item such as Mounts Rainier, Adams, St. clothing are closer to the head. Right: cutaway view of lighter layer Helens, Olympus, Washington further from your back. Top pocket includes sleeping pad and easy-to- and The Brothers. reach snacks. Water and tent poles are strapped outside of the pack. Sleeping bag and outerwear are at bottom. Stuff sacks organize the gear. Healthy Hiking

On steeper hikes, keep the weight of ARDER

H your pack centered. On longer, flat

COTT terrain, repack and let the weight ride S a little higher.

Feel free to combine items and eliminate sacks where you feel it is appropriate. As you place the sacks in your pack, try to keep weight evenly distributed across your back. This is one reason why I like to split my tent into two sacks. It’s the heaviest item in my pack and the poles and stakes weigh almost as much as the tent body and fly, so by dividing it I have two medium weight bags rather than one heavy bag. Once the heavy items are loaded, put the softest sack (usually your clothing) behind your head, and fill in the gaps with other malleable sacks. I try to get everything into the stretch, move the weight higher in the you’re hiking through quicksand. interior of my pack so that I don’t pack. The higher center will help Even though they add weight, I like have any nasty surprises when I get to propel you forward with a less effort. to use stuff sacks to divide my gear. camp. A friend of mine used to insist Once you determine the topography The stuff sacks allow me to keep on carrying his tent on the outside of of the day’s hike, it’s time to load the everything organized, they help me his pack. He ended up spending a pack (keep in mind these are guide- make smaller adjustments in weight soggy weekend sleeping under pine lines for an internal frame pack). distribution, and they make packing branches when he didn’t notice that Most internal frame packs have a wide and re-packing my pack much easier. the strap holding his tent to the bottom that tapers as it rises toward When I get to the campsite for the outside of his pack had broken. If the hiker’s head. A sleeping bag night I can unload the whole pack and your pack has a lid or exterior pockets, should usually be placed in the bottom use only the items I need from each consider filling them with the items section of the pack as it provides a soft sack. On a week -long hike, I’ll set up you plan to use during the hike (foul comfy base that won’t be jabbing you my sacks something like this: weather clothing, map, compass, in the small of your back throughout lunch, etc.) so that you don’t have to the day. Some packs have a divider 1. Kitchen Pots, stove (inside access the interior of your pack until that creates separate sections for the the pots), eating utensils you get into camp. sleeping bag and the rest of the gear. 2. Emergency First aid kit, Considering the type of trail you These can be useful if you’ve got a matches, headlamp, knife, etc. will be hiking and appropriately smaller bag that doesn’t fill up the 3. Clothing Pants, shirts, socks, etc. distributing the weight within your entire compartment. By closing the 4. Outerwear Jacket, waterproof pack can make a huge difference in divider, gear from higher up in the pants, gaiters, rain hat how much you enjoy the day’s efforts. pack is less likely to slip or shift 5. Food Remember to keep heavy gear against downward. After the sleeping bag is 6. Tent body and fly your back and the soft stuff behind loaded, consider where you want the 7. Tent poles, guylines, stakes your head and you’ll be well on your bulk of the weight. Heavy items, 8. Toiletries Toothbrush, soap, way to a happier, and more comfort- whether they are higher or lower in washcloth, mosquito repellant able, hike. the pack, should be placed as close to 9. Navigation/Repair Compass, your back as possible. If most of the map, duct tape, etc. Michael Mahlin is store manager at weight is pushed away from your back, 10. Miscellaneous Film, cards, Outdoor and More in Seattle, 510 the pack will drag you backward and notebook, etc. Westlake Ave. N., (206) 340-0677, you’ll spend the entire day feeling like 11. Fuel bottles www.outmore.com. Healthy Hiking

Get out! A sampler of great beginner hikes These trails are all superb Washington hikes for beginners. Mileages are round trip and maps listed are available at most outdoor retailers. Remember, always take the ten essentials (see page 20), let someone responsible know where you’re going, know your limits, hike with a friend, and call ahead to local ranger stations for conditions. Also search the latest trip reports at www.wta.org. Oh, and have a great time! Twin Falls State Park Lewis River Trail Open all year 2.7 miles, map: Snoq. Pass 207 mileage varies, map: Lone Butte 356 (family waterfall trail off I-90) (easy trails with views of waterfalls, Boulder River Spruce Railroad Gifford Pinchot National Forest) 8.0 miles, maps: Oso 77 & 8.0 miles, map: Lake Crescent 101 Larrabee State Park Granite Falls 109 (low-elevation trail near Lake Crescent mileage varies, map: DNR (old growth forest out of in Olympic National Park) Chuckanut Mountain Trails Darrington) Shi Shi Beach (gorgeous views of Strait of Juan Deception Pass 7.0 miles, map: Cape Flattery 98S de Fuca south of Bellingham) 1-12 miles, map: USGS Deception (forest hike to magnificent wilderness Denny Creek to Hemlock Pass Pass State Park beach on Olympic coast) 8.0 miles, map: Snoq. Pass 207 (variety of lovely coast walks on (rock slabs below waterfall make a Whidbey Island) Hoh River Valley 1-18 miles, map: Mount Tom 133 great picnic spot on popular I-90 hike) Tradition Lake Loop (valley walking in Olympic rainforest) Talapus, Olallie Lakes 4.0 miles, map: DNR Tiger 4.0 miles, map: Bandera 206 Mountain Quinault Rainforest Loop (popular hike into Alpine Lakes (popular trail near greater Seattle) 4.0 miles, map: Quinault Lake 197 (pretty forest hike near Quinault Lodge) Wilderness off I-90) Federation State Forest 4–8 miles, map: Greenwater 238 Spring through fall (variety of hikes in old-growth forest north of Mount Rainier) Upper Falls Creek 8.0 miles, map: Wind River 397 (easy hike to 100-foot waterfall near Summer Wind River in SW Washington) Coldwater Lake View Trail Dishman Hills 5.0 miles, map: Spirit Lake 332 4 miles, map: DNR Dishman Hills (views of Mt. St. Helens, Spirit Lake) (lovely pine forests near Spokane) Big Four Ice Caves Tonga Ridge 2.0 miles, map: Silverton 110 9.2 miles, map: Skykomish 175 (easy hike to caves at toe of a snow- (spectacular views and huckleber- field near South Fork Stilliguamish) ries on this hike off of U.S. Hwy 2) Monte Cristo Road Twin Sisters 8.6 miles, map: Sloan Peak 110 5.0 miles, maps: Bumping Lake 271 (trail to mining ghost town off the & White Pass 303 Mountain Loop Highway) (easy hike to beautiful lakes in the Iron Goat William O. Douglas Wilderness) 8.0 miles, map: Skykomish 175, Lake Ann/Maple Pass Siouxon Creek, Lower Lookout 6.2 miles, maps: Mount Logan 49 Mountain 396 & Washington Pass 50 The journey of a lifetime starts (wheelchair-accessible trail on old (short trail to great alpine scenery with a single step! Great Northern Railway route) in North Cascades National Park) Healthy Hiking YSON D YAN stretching R An ounce of prevention.

Like any physical excercise, hiking briskly). Stretching is hiking requires that you treat best at the end of a workout your body with care. Stretch- and should be combined with a ing and flexibility exercises strength training regimen to be can help limber up the most effective. Remember to muscles that tighten up on ease into these stretches the trail: in particular the gradually, breathe deeply, hold calves, quads, neck and the stretch for at least a count shoulders. Here are a few of 10 (but don’t force), and stretches to try out after never bounce a stretch. A big hiking (make sure you’ve thanks to WTA members Kara warmed up for 5 to 10 Chin for modeling and Ryan minutes before stretching by Dyson for photography.

Right: gently apply pressure on elbow to stretch triceps and lats.

Below: twist your torso to the right with left elbow outside knee to stretch side muscles and lower back. Repeat each of these stretches for both sides of the body.

Top: gently stretch tight calves by standing on a step and slowly dropping one heel and holding for a count of 10.

Abover: flex shoulders by gently pulling on elbows and turning your head in the opposite direction. Also, for quick relief of pack-induced shoulder tension, scrunch your shoulders up and release. Healthy Hiking

Top Left: stretch each leg by crooking one leg in and then slowly bringing your chest and forehead toward your knee.

Top Right: stretch quads (which get worked heavily during hiking) by holding ankle and Above, Center: flex calves and legs using a tree, fence gently but firmly pushing away with your or other sturdy object. leg.

Above: in this stretch, by gently pulling your ankle in Above: groin stretch helps flex inner legs toward your torso, you help flex upper leg muscles. and lower back.