Hiking Makes You Happier And Healthier

 Hiking Makes You Happier And Healthier

The Huffington Post By Abigail Wise

Posted: 07/18/2014 8:21 am EDT

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John Muir was onto something when he said, "In every walk with nature, one receives far more than he seeks." Hikers battle bug bites, blisters and bruises for the sake of overcoming a challenge and enjoying some quality time with nature. But along with the snow-capped mountain tops and ocean views come an abundance of mental and physical perks.

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Here's what hikers can teach the rest of us about leading a happier, healthier life.

Hikers are creative.
Forget the caffeine. Those looking for a brainpower boost need not look further than the closest trail. Research shows that spending time outdoors increases attention spans and creative problem-solving skills by as much as 50 percent. The authors of the study also point out that the results may have as much to do with unplugging from technology as they do spending time outside. "This is a way of showing that interacting with nature has real, measurable benefits to creative problem-solving," David Strayer, co-author of the study, tells the Wilderness Society.

Plus, it's not only the lack of technology and surplus of trees, sunshine and fresh air that contribute to this creativity boost in trail blazers. Researchers from Stanford University's Graduate School of Education found that walking gets the creative juices flowing far more than sitting.

Hikers are seriously fit.

Hitting the trail works out your body as much as it does your brain. Just one hour of trekking can burn well over 500 calories, depending on the level of incline and the weight of the pack you're carrying. Hiking is a great way to get a serious workout without putting too much pressure on your joints. "Trails are often softer on joints than asphalt or concrete," Caroline Stedman, a seasonal Park Ranger at northern Wisconsin's Apostle Islands National Lakeshore, tells The Huffington Post. "So I find myself feeling less stiff and creaky after a hike than a jog down a sidewalk."

If you head for the hills, weight loss results are even better. Not only are you burning some serious calories, but altitude itself has also proven a weight loss ally.

Plus, tramping through the trails on a regular basis decreases blood pressure and cholesterol. Logging cardio in the form of hiking can lower blood pressure by four to 10 points, and reduce the danger of heart disease, diabetes and strokes for those at high-risk. And don't lose heart if you're not out of breath on the way back. Both the ups and downs have benefits when it comes to lowering cholesterol, but hiking downhill is two times more effective at removing blood sugars and improving glucose tolerance.

Hiking heals.
Some research suggests that the physical benefits of hiking extend far beyond cardiovascular health, and may even go as far as to help cancer patients recover. In astudy published in the International Journal of Sports Medicine researchers measured oxidative stress (thought to play a role in the onset, progression and recurrence of cancer) rates of women with breast cancer and men with prostate cancer before and after hiking. The study found that long distance hiking trips may improve theantioxidative capacity, which helps fight off disease, in the blood of oncological patients. Another study showed that breast cancer survivors who exercised regularly -- many in the form of hiking -- believed that physical activity complemented their recovery from cancer treatment.

Hikers are happier.

Research shows that using hiking as an additional therapy can help people with severe depression feel less hopeless, depressed and suicidal. It may even inspire those suffering from it to lead a more active lifestyle.

For those who don't suffer from depression, hiking still offers mental benefits. "Being out in nature, away from the business of our daily lives and technology, can allow people to connect with themselves and nature in a way that brings about peace and a sense of well-being," Leigh Jackson-Magennis, REI Outdoor Programs and Outreach New England Market Manager, tells The Huffington Post.

Interested in taking up the sport yourself? So you're ready to hear the crunch of leaves under your feet and see the world from above. Luckily, it's easier to start hiking than you may think. We talked to the experts to find the best tips for beginner hikers:

• Start small. Stepping over tree roots and maneuvering around rocks on a trail can be more tiring that you might imagine, says Stedman. Start out with a few miles at a time and gradually build up to longer treks. "It's also important to start practicing with a pack of some sort," she tells The Huffington Post. "People often underestimate how heavy a backpack might feel until they try hiking 10 miles or so with it."
• Prepare for the worst. Hopefully you won't need to use that first aid kit or emergency shelter, but it never hurts to be prepared. Stedman recommends carrying extra water, snacks, sunscreen, bug spray and at least a small first aid kit, even on shorter hikes.
• Overestimate your trail time. Hiking can be a slower process than newbies realize. That's why Jackson-Magennis suggests erring on the longer side when estimating how long it'll take to complete a trek. As a general rule of thumb -- keeping in mind that time is based off of physical fitness and elevation -- you can expect to cover about two miles an hour. Then, add an additional hour of extra time for every 1,000 feet of elevation gain.
• Don't ignore your own backyard. You don't have to live in the mountains of Colorado to enjoy some quality trail time. Cities, counties and states all have parks or natural areas to get started hiking, says Stedman. Even very urban areas, like New York City or Washington D.C., have green spaces great for shorter hikes.
• Use the buddy system. Two brains are better than one, so partner up and hike with someone who knows the trail or the area well. "It's also important to tell someone where you are going and when you are expected home," Jackson-Magennis tells The Huffington Post.

So long treadmills, we're going rogue! This story is part of our Go Rogue series, where we explore how outdoor sports make us healthier, happier and full of adventure.

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6 Toxic Behaviors That Sabotage Your Success: How to Recognize Them in Yourself and Change Them

6 Toxic Behaviors That Sabotage Your Success: How to Recognize Them in Yourself and Change Them

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Kathy Caprino 

Posted: 07/02/2014 8:19 am EDT Updated: 07/02/2014 8:59 am EDT 

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  In my line of work, I hear from hundreds of people a month, and I connect with professionals in a more public, open way than ever before. Through this experience, I've witnessed scores of toxic behaviors that push people away (including me), and I've seen the damage these behaviors cause -- to relationships, professional success and to the well-being of both the individual behaving negatively and to everyone around him or her.
Let's be real: We've all acted in toxic, damaging ways at one time or another (none of us are immune to it), but many people are more evolved, balanced and aware, and it happens only rarely in their lives. No matter how hard your life has been, or the deep challenges you've faced, you can strive to overcome toxicity and become more gentle, calm and loving with yourself and others.
Whether your toxic behavior is a common occurrence, or once in a blue moon, it's critical for your happiness and success that you are able to recognize when you're behaving badly, and shift it when it emerges.
The six most toxic behaviors I see every day are:
Taking everything personally: In the powerful little book The Four Agreements, Don Miguel Ruiz talks about the importance of taking nothing personally. I teach this in my coaching programs and my book Breakdown, Breakthrough as well, and there is so much pushback. "Really, Kathy -- don't take anything personally?"
People are toxic to be around when they believe that everything that happens in life is a direct assault on them or is in some way all about them. The reality is that what people say and do to you is much more about them, than you. People's reactions to you are about their filters and their perspectives, wounds and experiences. Whether people think you're amazing or believe you're the worst, again, it's more about them. I'm not saying we should be narcissists and ignore all feedback. I am saying that so much hurt, disappointment and sadness in our lives comes from our taking things personally when it's far more productive and healthy to let go of others' good or bad opinion of you, and to operate with your own heart, intuition and wisdom as your guide. So yes -- don't take anything personally.
Obsessing about negative thoughts: It's very hard to be around people who can't or won't let go of negativity -- when they dwell on and speak incessantly about the terrible things that could happen and have happened, the slights they've suffered and the unfairness of life. These people stubbornly refuse to see the positive side of life and the positive lessons from what's transpiring. Pessimism is one thing -- but remaining perpetually locked in negative thoughts is another. Only seeing the negative, and operating from a view that everything is negative and against you, is a skewed way of thinking and living, and you can change that.
Treating yourself like a victim : Another toxic behavior is non-stop complaining that fuels your sense of victimization. Believing you're a victim, that you have no power to exert and no influence on the direction of your life is a toxic stance that keeps you stuck and small. Working as a therapist with people who've suffered terrible trauma in their lives but found the courage to turn it all around, I know that we have access to far more power, authority and influence over our lives than we initially believe. When you stop whining, and refuse to see yourself as a hapless victim of fate, chance or discrimination, then you'll find that you are more powerful than you realized, but only if you choose to accept that reality.
Cruelty -- lacking in empathy or putting yourself in others shoes: One of the most toxic and damaging behaviors -- cruelty -- stems from a total lack of empathy, concern or compassion for others. We see it every day online and in the media -- people being devastatingly cruel and destructive to others just because they can. They tear people down online but in a cowardly way, using their anonymity as a weapon. Cruelty, backstabbing and ripping someone to shreds is toxic, and it hurts you as well as your target.
I had a powerful learning experience about this a few years ago. I came into the house one day in a nasty mood and shared a mean, sniping comment to my husband about the way a neighbor was parenting her child through one of his problem phases. In less than 24 hours, that very same issue the parent was dealing with came home to roost in my house, with my child. It was as if the Universe sent me the message that, "Ah, if you want to be cruel and demeaning about someone, we'll give you the same experience you've judged so negatively, so you can learn some compassion." And I did.
If you find yourself backstabbing and tearing someone else down, stop in your tracks. Dig deep and find compassion in your heart, and realize that we're all the same.
Excessive reactivity: An inability to manage your emotions is toxic to everyone around you. We all know these people -- men and women who explode over the smallest hiccup or problem. Yelling at the bank teller for the long line, screaming at your assistant for the power point error he made or losing it with your child for spilling milk on the floor. If you find that you're overly reactive, losing it at every turn, you need some outside assistance to help you gain control over your emotions and understand what's at the root of your emotionality. There's more to it that appears on the surface. An outside perspective -- and a new kind of support -- is critical.
Needing constant validation: Finally, people who constantly strive for validation and self-esteem by obsessing about achieving outward measures of success are exhausting to be around. Those men and women who get caught up in the need to prove their worth over and over, and constantly want to "win" over their colleagues or peers, are toxic and draining.
Overly-attaching to how things have to look and be and to achieving certain milestones and accomplishments rather than going with life in a more flexible, easy manner, can wear you out and bring everyone else around you down . There is a bigger picture to your life, and it's not about what you achieve or fail at today or what's in your bank account. It's about the journey, the process, the path -- what you're learning and applying, how you're helping others and the growing process you allow yourself to engage in.
Stop stressing over the particular outcomes like, "I need that promotion now!" or "My house has to be bigger and more beautiful than my neighbor's." Your desperate need to prove your success and build your self-esteem through outer measures of success is (sadly) apparent to everyone but you, and it's pushing away the very happiness outcomes you're longing for.

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