Living in Western Kentucky we are blessed to have great hiking trails right out our back door! Take the time to be outside with fresh air and beautiful scenery while getting in your cardio and strength workout.

What are the benefits of hiking?

1. Going up and down hills gets the heart pumping, creating a solid cardio workout.
2. Hiking lowers your risk of heart disease, stroke, high cholesterol and can aid with lowering your blood pressure and \blood sugar levels.
3. Hiking is a weight-bearing exercise, it helps prevent osteoporosis. In addition, being in the sun also provides the body with vitamin D.
4. Trail walking builds strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs not to mention your core!
5. Improves balance with the uneven terrain.
6. Helps manage your weight!

Always Exercise Safely, Tips when Hiking

Start slow. A short hike with clear paths and minimal changes in terrain is best for beginners. Gradually work up to trails with hills or uneven terrain.

Use poles. Digging into the ground and propelling yourself forward, pushes your upper body muscles to work harder and gives you a stronger cardio workout.

Increase with Hills. Even a small hill will intensify your heart rate and burn more calories.

Variation. Uneven terrain can work muscles while improving balance and stability.

Walk with a Friend. A partner can help you navigate trails or be present in case of injury. This is important, especially if you are a new hiker or hiking trails not familiar. 

Here are local links to trail walking.

https://www.landbetweenthelakes.us/seendo/trails/hike-bike-trails/

https://www.alltrails.com/parks/us/kentucky/land-between-the-lakes-national-recreation-area

Listen to you body and remember to start slow if you are new to hiking. At PRO Physical Therapy we encourage safe exercise! If you have any questions about your exercise program, please call and talk with a PRO therapist at 270-252-7600.