Heart-Happy Trails
Great local hikes and steps to get prepared
By Erica K. Perkins, Fitness Director, University of Virginia
Is there a difference between hiking and walking? Not really. Hiking is simply walking on a footpath, whether on a neighborhood trail that runs along the river or a more adventurous mountain ridge trail. They both have great health benefits (lowering your risk of heart disease, diabetes and hypertension just to name a few.)
However, hiking in a natural setting adds to the pleasure of walking by offering sights, sounds and smells of a wilderness area. Central Virginia boasts a variety of options for those seeking a more natural alternative to their walking or running routine.
Charlottesville Trails
Charlottesville hikers (through the Rivanna Trails Foundation) have completed their goal of encircling the city with a 20-mile footpath along the Rivanna River and its tributaries. You may have seen some of their signs along various roads indicating entrance into the trail system. Get maps, origination points for various parts of the trails with length, cumulative mileage and footing description; trail conditions and trail rules at:
http://monticello.avenue.org/rivanna/trails.htm
County Trails
Albemarle and surrounding counties offer similar options for taking your exercise program to a natural setting. These links will help you get started:
http://www.blueridgeparkway.org/vatrails.htm
http://www.albemarle.org/department.asp?department=parks&relpage=2565
Here's how to keep safe and prepared along the trails:
Orientate yourself. Review maps to familiarize yourself with prominent landmarks and terrain features.
Assess your fitness level. You should be able to walk a mile comfortably prior to attempting trail walking or hiking. And always consult a doctor before beginning a fitness program.
Check the weather. Pay close attention to current weather conditions, watches, warnings and unique topography.
Wear the right attire. Synthetic or natural fibers (not cotton) are best for allowing your skin to breathe and a poly-blend will dry faster. Dressing in layers will help regulate your body temperature and prevent chills when you stop to rest or complete the hike. Long sleeves and full-length pants can help protect you from sun, briars and bugs.
Put your best feet forward. Hiking boots or good sturdy walking shoes are a must. To avoid painful blisters walk around in new shoes for several days to break them in.
Take a buddy. Take along a friend or two and carry a cell phone just in case.
Stay hydrated. You will need approximately 3 oz. of water for every fifteen minutes of hiking so be sure to carry a water bottle along with a small snack or energy bar if you will be hiking a longer distance or on a trail farther from home.
Walk with caution. Pay particular attention to wet areas, stream crossings and fallen leaves. A walking stick is extremely helpful for these reasons.
Leave plants be. From the American Hiking Association, a good common rule is, "Leaves of three, then let it be!" Both poison ivy and poison oak fit this description. Another rule of the trail is, "Berries white - poisonous sight." This fits ivy and oak as well as poison sumac. If in doubt, assume the plant is harmful. If exposed, wash immediately with soap and water.
Keep insects away. Carry insect repellent for flies and mosquitoes. When hiking in a heavily wooded or grassy area, check often for ticks.
Fall is an ideal time to get outside and enjoy the fresh air. Happy trails!
