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1. Hiking and Camping

2. Hiking

3.  Hiking is a recreational activity that involves walking in nature.
It is good and natural exercise that helps stress. It is convenient
and economical as it does not require any special equipment
 Hiking may be done over long distances or different terrains
such as forest, hills, and mountains. It may be completed
within a single day or a couple of days. A hike that can be
completed in a single day is called a day hike.

4. Things to prepare for Hiking
There are somethings that are needed to be prepared for every
hiking activity. These are the following:

5. 1. Clothing
 Proper clothing is the most important item in an outdoor hike.
 Hikers should wear clothes appropriate for the weather and shoes
that do not pinch the Clothes should fit toes.
 loosely to allow easy movements of the body parts like the arms
and legs. Clothes should also be strong and tough.
 Shoes should not be too tight and must have thick soles. Socks
should be worn to cushion the feet better and to avoid blisters.

6.  A few pieces of spare underclothing for change
when the hike is over should also be brought.
 During rainy days, hikers are advised as well to
bring raincoats and jackets.

7. 2. Equipment
 The equipment to be brought in an outdoor hike depends on its
duration, distance, planned activities, and environment. The basic
ones include the following:
 map
 toiletries
 compass
 eating utensils
 first aid kit

8.  pencils and paper
 flashlight with extra batteries
 notebook
 matches in waterproof case
 candle

9. 3. Food and beverage
 Hiking requires a lot of energy, so hikers need to stay refuelled and
always hydrated. Some examples of food and beverage that should be
brought in an outdoor hike include the following:
 packed food
 dried fruit
 Granola
 Candies
 trail mix
 bottled water

10. 4. Backpack
 The backpack to be brought in an outdoor hike should not cause discomfort to
the hiker. The things needed should be properly organized in the backpack.
 When selecting backpack, be that a sure it is not too long for the body. Place
blankets and other soft articles next to the back.
 Hard objects should be placed away from the back, preferably in the outer
pockets of the backpack. Make sure to spread the weight of the things inside
the backpack evenly.

11.  Items that are rarely used should be placed at the
bottom. First aid kit, drinking cups, and
flashlights should be placed on top.
 Food, toiletries, and other small items should be
placed in a small bag.

12. Safety Precautions Before Hiking
1. If you are a minor, never join any group hike without getting
your parents' consent.
2. Secure a school permit if this activity will be considered as a
part of your physical education class.
3. Remember to follow the necessary rules and safety measures in
hiking to avoid any possible danger.
4. Do some warmup exercises in preparation for the hike like
jogging or walking for two to three days.

13. 5. Get sufficient information about the hiking
destination.
6. Know where to get help during an emergency.
7. Know how to build a fire.

14. Safety Rules in Hiking
1. Hike with a group. Hiking alone is not a good idea especially in
a remote and unfamiliar place.
2. Avoid hiking when the weather is bad.
3. Never forget to bring your first aid kit.
4. Wear proper clothing.
5. Drink plenty of water.
6. Do not overexert yourself. Keep the trail clean and orderly.

15. 8. Leave the plants and animals alone.
9. Never feed wild animals.

16. Health Benefits of Hiking

17. 1. Good for the heart and lungs
Hiking is a physical activity that can
help keep the heart and lungs healthy
especially when it is done regularly.

18. 2. Decreases the risk of hypertension
Hiking involves a lot of walking along
different trails. This activity helps
improve one's fitness and reduces the
risk of hypertension.

19. 3. Reduces weight
Hiking burns calories which in turn can help a
person to reduce weight.
 The number of calories burned varies
according to one's body weight.
The greater the weight, the more calories
burned in an hour of hiking.

20. 4. Builds strong leg muscles
 Hiking is an excellent form of exercise that mainly
works the muscles located on the legs.

21. 5. Reduces stress
Hiking can help reduce stress as it
brings relief and restores energy. It also
offers exposure to nature which in turn
helps improve one's mood.