HEALTH & BEAUTY

How Walking Meditation Can Improve Your Mental Health

Walking meditation is ideal for people who find it difficult to stay still, meditation beginners, and even highly decorated athletes. Here’s why it’s worth trying.An Olympic swimmer’s path to walking meditationWhile conquering the world’s swimming pools in the late 1990s and the 2000s, Amanda Beard had already included breathing exercises and visualization techniques in her training.She was not the type of person to practice meditation, though. She didn’t completely understand it, or she thought of it as something incompatible with her “anxious and fidgety character.”Several years after the end of her athletic career, she discovered walking meditation. “I put on my earbuds, turned up the music really loud, and just went out for a walk,” Beard says.Today, the seven-time Olympic medalist practices walking meditation in nature, around the house, on a plane, or while walking the dog. It’s a daily practice that contributes positively to every aspect of her life, she says.Here’s what you need to know about walking meditation, including how to do it, the potential benefits, and tips from meditation experts.What is walking meditation?Walking meditation is a mindfulness practice that weds the physical benefits of walking with the focused mindfulness of meditation.Instead of sitting cross-legged, you meditate on the stroll. Vietnamese meditation master Thich Nhat Hanh has poetically defined it as, “printing peace, serenity, and happiness on the ground”.UntitledImages/Getty ImagesHow do I start a walking meditation practice?You don’t need equipment or a designated space to start.“The idea of a walking meditation is to pay attention to the way your body feels, noticing things like the sky, trees, tuning into all of your senses, all with curiosity and without judgment,” says board-certified family physician and meditation teacher Rashmi Schramm, MD.This means you can meditate “on the go” in the countryside, in the city, in your yard, and virtually anywhere.A simple, 10-minute walking meditation for beginners requires that you just start walking, observing your body while “blending” into the world around you, per a 2018 report in Health Promotion Perspectives. Consider what you hear, smell, and see. Think about how your feet touch the ground.You should try to fully immerse in these sensations and not dwell on any thoughts (but don’t worry if they hit your mind), a simple act with the potential to gradually usher a new kind of awareness into your life.In case you want to do a more formal type of walking meditation, like watching your breath, you may try slowly inhaling through your nostrils, according to a study in Frontiers in Psychology. Then hold your breath, say, for 2 seconds, and slowly exhale through your mouth for 4 seconds, or simply observe the way you breathe while you walk.You can also use apps like Healthy Minds Program, UCLA Mindful, Smiling Mind, or Headspace. (Here are some other free meditation apps experts recommend.)The benefits of walking meditationThe 2018 report in Health Promotion Perspectives also found that walking meditation can improve your balance, make your legs stronger, adjust your heart rate, boost your mental focus and clarity, and help you battle anxiety, chronic illness, and depression.“The benefits of this brilliant and easy way of meditation are many, including improved memory, mood and our ability to focus,” Dr. Schramm says. “When we do this over and over again, we train the brain to focus on only one thing at a time and, over time, this increases both our blood flow and actual neuronal changes within our brains.”Even just two weeks of meditating can lead to improved moods, as feel-good hormones like dopamine and serotonin increase, Dr. Schramm says.(Here’s what a rain meditation is, and who should try it.)Meditating ‘on the go’ challengesIt is safe to assume walking meditation is a low-risk activity, but this does not mean to practice it recklessly.“It’s better that you do it somewhere where you don’t have to take care of anything else,” says Tara Stiles, a yoga, movement, and wellness expert as well as founder of Stråla Yoga.It should be a time for breathing, moving, noticing your breath, and noticing how you feel as you breathe, according to Stiles.“It is not advisable that you do it while crossing a busy street or taking care of a small child,” she adds.And you may find it harder to meditate on the go if you cannot fathom stepping out of the door without your mobile phone in hand. “The fewer distractions, the better,” Stiles says.Be kind to yourself“The magic of meditation is to be able to help you connect with yourself; meditation shouldn’t feel a certain way,” Stiles says.It’s a common mistake in meditation: People fear a wandering mind.“A wandering mind is completely normal,” Stiles says. “Even long-term meditators aren’t sitting there never having a thought, but when they have the thought, they choose to guide themselves back to their breath instead of getting frustrated.”Beard recommends starting with five or 10 minutes of walking meditation, and not worrying about distractions.Three years after practicing walking meditation almost daily, the highly decorated swimmer reports she has become kinder to herself, less judgmental of who she is and the things she does, and more focused.“And these have overflown into all the different aspects of my life,” she says. […]

HEALTH & BEAUTY

These Gifts are for Hikers but You will Love it More.

The hiker or outdoor lover in your life will surely adore one of these gifts for hikers that make hitting the trail even more enjoyable.The best gifts for hikersIf you’re looking for an activity that’s good for your mind, body, and spirit, you can’t get much better than hiking.Spending time out on the trail has been found to reduce stress, sharpen thinking, increase creativity and improve mood, according to research published in Landscape and Urban Planning, PloS One, and PNAS.Plus, it’s a great way to get both a cardio and resistance workout, thanks to the up-and-down nature of the trails and the stability and strength required to scramble over rocks and uneven terrain.Since so many people are hitting the trail these days, we rounded up some of the best gifts for hikers to give to the trekkers in your life.(And here are 16 hiking quotes to get you inspired.)Darn Tough Hiking Socksvia darntough.comShop Now“Darn Tough Socks makes the most comfortable, durable, best fitting socks,” says adventure photographer and avid hiker Kelly Shoul, owner of In Love and Adventure in Colorado.The seamless construction and moisture-wicking material can help your feet feel snug and remain blister-free.“They even guarantee them for life,” Shoul adds. “If you need to, you mail in your clean pair of socks, and they’ll send you a code you can use on their website for a free pair.”So although socks might seem like a silly present, they are one of the best gifts for hikers.(Here are the other best types of hiking socks for your feet.)Gregory Maya 10 Packvia gregorypacks.comShop Now“My husband and I both own Gregory daypacks, and we love them so much! They are super comfy and distribute the weight of your pack plus your items perfectly,” Shoul says.What sets these backpacks apart: “Gregory backpacks have the most sturdy, chunky, solid hip-belts of any backpack,” Shoul explains. “Because of the solid hip belts, the weight on your hips is super comfortable. You can hike for miles with these packs on and not even realize you’re wearing a backpack.”Rumpl Original Puffy Blanketvia rumpl.comShop Now“Any outdoor lover needs one of these,” says Shoul, of this weather-resistant, insulated blanket from Rumpl. “My husband and I had been eyeing up the Rumpl blanket for a few years, but the price tag always deterred us.”After purchasing it for her husband as a Christmas gift last year, she says it’s worth every penny. “The material is really soft and feels really nice against the skin. It’s super warm and lightweight but also breathes,” Shoul says.Opinel Colorama No. 7 Knifevia amazon.comShop NowFor a multi-use knife that’s stylish, small, and handy, go for this Opinel folding pocketknife.“It has a nice balance of size and weight,” says Emily Appelbaum, a contributing writer for the Family Destinations Guide. “You’re going to be able to cut food, build a cut rope, and perform most tasks that you need to do while on a hike. It’s a really light knife that’s good in every backpacking trip.”Mountain Hardwear Women’s Dynama Hiking Pantsvia amazon.comShop Now“For any woman who has curves, these pants are the most comfortable for a day on the trail,” says registered dietitian, certified personal trainer, and avid hiker Kayla Girgen, founder of Nutrition Untapped. “They have a stretch waistband, pockets, and are UV- and water-resistant.”Plus, the stylish ankle length of these pants from Mountain Hardwear means you can wear these pants to any casual outdoor get-together.If you prefer to let your legs breathe, check out these hiking shorts for women.Sea to Summit Aeros Premium Inflatable Travel Pillowvia amazon.comShop Now“For overnight hikes, I thought I could just use a sweatshirt for my pillow, but that was a quick regret—my sleep was terrible,” Girgen says.“Then I got this [Summit Aeros] pillow. It’s a lightweight option that takes up minimal space in your pack. It’s soft-touch and isn’t noisy if you toss and turn.”Jetboil Flash Camping and Backpacking Stovevia amazon.comShop Now“Whether you are pulling an over-nighter or just a day trip, you can make coffee, heat soup, boil water, and more with the Jetboil system. This is a must-have for any hiker,” Girgen says of the gas-powered stove, which boils water in less than two minutes.For an even more impressive gift, add one of the compatible accessories like the coffee press, hanging kit, skillet, or cooking pot.Explorer Cold Brew 4 Caffeine Samplervia explorercoldbrew.comShop NowThe hiker in your life who can’t go without a morning brew will love this cold brew sampler from Explorer. The two-ounce bottles of cold brew are small enough to stow more than one in a pack. Then to drink, you simply mix one small bottle with eight ounces of water to make a ten-ounce cup of coffee that will yield a delicious caffeine boost on the trail.RapidPure Scout Inline Water Purifier Systemvia amazon.comShop NowEven when hiking on a day trip, you might not be able to carry enough water.“My husband and I were once on a hike in Big Bend National Park in Texas when we realized we misread the trail map,” says Alex Davis, an ardent hiker and camper and co-founder of couples health and wellness site Ryan and Alex Duo Life.The hike wasn’t 8 miles; it was 16. With temperatures near 100°F, they hadn’t brought enough water.“Luckily, we had our RapidPure water filters in-line with our hydration packs and were able to top up on water at the next pond we found,” Davis says.This palm-sized filter connects to the tube of a hydration pack and cleans your water before it reaches your mouth. Adds Davis: “RapidPure is the only water filter we’ve come across that strains out viruses in addition to bacteria and parasites.”Yeti Rambler Vacuum Bottlevia rei.comShop NowFor personal trainer, nutritionist, and hiker Christine VanDoren, hydration is key, which is why she recommends this durable Yeti bottle.“Whether it is warm or chilly where your next adventure lies, the Yeti Rambler Vacuum Bottle will keep your drink at the right temperature, helping you stay hydrated,” she says. “It is leak-proof and made out of strong materials that will prevent it from being damaged whether you accidentally drop it on your hike or it gets tossed around in your pack.”Gentlemen’s Hardware Glow in the Dark Water Bottlevia gentlemenshardware.comShop NowThis Gentlemen’s Hardware glow-in-the-dark water bottle is perfect for the hiker who favors overnight trips, or hitting the trail after sundown or before sunrise.After exposure to light during the day, the mountain illustration glows at night for easy sipping.Night Running Gear Shoe Lightsvia amazon.comShop Now“There are quite a lot of hikers that actually enjoy night hiking. These night lights allow you to see what’s in front of you,” says hiking and camping guide Mark Evans, a camp consultant at Summer Camp Hub.“What I like the most about them is that you can either use them as a headlamp, shoe lights, or chest light. For hikers who enjoy some night hiking on their overnight trips, this is a great gift.”KUYOU Hydration Backpackvia amazon.comShop NowFor those who prefer to wear their water instead of carrying a bottle, Evans suggests this KUYOU hydration pack. “It comes equipped with a 2-liter hydration bladder and provides excellent comfort,” he says.“It does a great job of keeping your water cool for a decent amount of time, helping you stay refreshed throughout the hike,” Evans says.The hydration pack rests easily on the shoulders, he adds, making it a good choice for trips with tough hikes. It features a decent number of zipper compartments and two side pouches, so you can bring quite a few treats and just about anything you might need on your hike.REI Co-op Flash Hiking Bootsvia rei.comShop NowFor a versatile, comfortable, and approachable hiking boot, gear expert and lead editor at Backpackers.com Arthur McMahon recommends the REI Flash boots. Good footwear is one of the best gifts for hikers.“They’re the first boots ever made by the REI Co-op, and they’ve been designed with the input of thousands of avid hikers,” he says. “If you want to give someone a comfortable hiking shoe that can do it all, the REI Flash Hiking Boots should be at the top of your shopping list.”The North Face Thermoball Jacketvia amazon.comShop Now“One of my day-hiking essentials is my North Face Thermoball Jacket, which comes in styles for both men and women,” Davis says.“This jacket has been a mainstay as it packs down small and light, yet keeps you warm in a huge range of temperatures from 30 to 60°F.”Davis says this is one of her favorite gifts for hikers.“I have tried a variety of puff jackets but prefer the ones from North Face because they are slimmer and longer than others, which means they fit and cinch better under a backpack,” she adds.Peak Design Capture Clipvia peakdesign.comShop NowMany hikers take cameras along on trips, but constantly taking it out of your pack to snap photos can be a hassle. The solution: this Peak Design clip.“This is a unique camera clip that attaches right to your backpack strap so that your camera is right at hand to capture the beautiful surroundings on your hikes,” explains Megan McDuffie, owner of the outdoors site Fresh Off the Grid.“Personally, any time that I put my camera in my backpack, I tend to use it way less. As soon as I started using the Capture Clip, it made my camera so much more convenient to use on the trail!”(Here are 7 of America’s most spectacular hiking trails.)AGPTEK AO2 MP3 Playervia amazon.comShop NowSince every smartphone plays music now, the MP3 player is obsolete, right? Wrong, says certified personal trainer and founder of Fitness Minimalists Chad Alexander, a veteran of hiking the Pacific Crest Trail.“Many hikers rely on their phones for navigation, so battery life is extremely precious—especially for those who are out hiking for a week or more,” he explains. “If you are looking for an awesome gift to give a hiking enthusiast, look no further than a simple MP3 player.”Alexander recommends the AGPTEK MP3 Player as one of the best gifts for hikers. The battery life is incredible (over 60 hours), and you can stock up the removable memory card with hundreds of hours of motivating music and audiobooks.“This little player weighs far less than an ounce, is super affordable, and it lasted me the entire 2,650-mile hike of the Pacific Crest Trail,” he says. “This MP3 player can work wonders for preserving the life of a phone and camera while out on the trail.”Anker Astro E1 Portable Chargervia amazon.com”Shop Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable 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Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /] Anker Astro E1 Candy-Bar Sized Ultra Compact Portable Charger, External Battery Power Bank, with High-Speed Charging PowerIQ Technology” product_price=”29.99″ product_category=”Wireless” product_retailer=”AnkerDirect” content_rating=”” /]“Another incredible gift for hikers is a lightweight rechargeable power pack,” Alexander says.“Whether they need to charge up a camera, headlamp, or phone, this lightweight gem comes in at 4.3 ounces and will get the job done at least 2 to 3 times. I always bring an extra power pack for group hikes, and my friends can’t thank me enough when they need a quick charge.”AeroPress Go Travel Coffee Pressvia aeropress.comShop NowFor hikers who prefer a hot cup of joe to start the day, hiker, backpacker and content manager at Coffee Affection Kate McDonnell recommends the AeroPress Go.“There’s nothing like a hot cup of coffee on a windy mountain peak or in a wildflower-filled meadow,” McDonnell says.“The AeroPress brews quickly, hardly weighs anything, and makes great coffee. It’s the perfect boost to get you back down the trail. And the whole thing packs into a handy travel cup with a lid.”Freefly Bamboo Lightweight Hoodyvia freeflyapparel.comShop NowLightweight sun shirts are a must for hikers who hit the trail during the warmer months. Julien Heron, co-founder of Outdoors Generations, favors this one from Freefly.“Freefly shirts are made from lightweight, soft-to-the-touch, and sustainable bamboo. Unlike traditional polyester-based sun shirts, bamboo-based shirts are smell-resistant. They’re also super breathable, and they have built-in UPF protection,” Heron says. “Plus, the company has dozens of styles that look just as good in town as they do in the mountains.”Sport Berkey Water Bottlevia berkeyfilters.comShop NowIf you don’t hike with a hydration pack, this Sport Berkey filtering water bottle will ensure you never go thirsty.“Water is essential for any hike, but can also add unwanted weight to your pack,” says registered dietitian nutritionist Maya Feller, founder of Maya Feller Nutrition, who recommends this water bottle.“It solves this problem by being a portable filtration system that can filter water from any source, on the go, including remote streams, lakes, stagnant ponds, and sub-standard water supplies.”It’s a lightweight bottle that holds 22 ounces of water, she adds, with the ability to filter more than 25 gallons.TrailBuddy Lightweight Trekking Polesvia amazon.comShop NowWith trekking or hiking poles for added stability, no trail is too difficult or too treacherous. This top-rated TrailBuddy pair features padded handles, adjustable heights, and four different tip options for any conditions, plus they break down small enough to tuck into a pack when you don’t need them.Chaco Women’s Z/Cloud 2 Hiking Sandalsvia chacos.comShop NowFor warm-weather hikes, hiking sandals provide support and stability while also allowing your feet to breathe, and this pair from Chaco is one of the best. The multiple layers of straps ensure stability, while the sturdy rubber outsole and cushy footbed mean you’ll be able to traverse any terrain comfortably.prAna Stretch Zion Pants Men’svia rei.comShop NowThese water-repellent, quick-drying, sun-protecting prAna pants are stylish enough to wear in and out of the wilderness. Reviewers rave about the degree of stretch the pants have while also remaining durable.SPOT Gen4via rei.comShop Now“A satellite communication device is a great gift, especially for those who hike with small children and are worried about any of them or the group as a whole getting lost,” Evans says.“At the touch of a button, [SPOT] sends out an SOS message so people can easily find you. You can even add a custom message to send to someone along with your location if you just want to give people updates on where you are.”Now that you know about these great gifts for hikers, check out the most stunning hiking trails in America. […]

HEALTH & BEAUTY

12 Hiking Pants for Women

Having a pair of good hiking pants can help you reap the physical and mental benefits of hiking. Here’s what experts want you to know to find the best hiking pants for women.Dedicated hiking pantsHiking is an incredibly healthy activity.There’s plenty of evidence that hiking can help improve heart health, balance, and build stronger bones and muscles. Hiking may also help reduce the risk of some respiratory conditions, diabetes, high blood pressure, and obesity.Research also suggests hiking is an excellent workout for your mental health. Hiking can reduce the risk of depression, anxiety, and stress. Being outdoors in nature can also help improve your mood, overall mental well-being, and sensory perception.For most people, if you make a solid effort to fit time to hike into your schedule, there’s no excuse not to hit the trail. There are thousands of miles of hiking trails spread across the United States.And other than some basic gear, hiking is normally a form of free exercise. But figuring out which hiking attire is the best fit for you and your needs isn’t always an easy process, with hundreds of offerings available online and in retail stores.To help make that process easier, we contacted people who knew exactly what to look for and avoid. Here’s what experts say are the most important things to consider when purchasing women’s hiking pants.YakobchukOlena/Getty ImagesThings to look for in women’s hiking pantsIf you’re just taking a quick trek on fairly even, consistent ground, a high-quality, comfortable pair of sweatpants, jogging pants, or even yoga pants or tights may do the trick.But if you’re planning on taking up hiking as a hobby, experts say you will likely benefit greatly from a pair of pants made specifically with hiking in mind.Here are some factors to consider when shopping for women’s hiking pants.Fit and fabricWhen it comes to fit, the experts say the advice is pretty simple.“You should wear comfortable, sturdy clothes when hiking that allow you to bend and climb with ease,” says Nailha Blades, founder of Color Outside, an organization that helps women of color harness the power of getting outdoors.So if a pair of hiking pants feels good and lets you move around easily, you’ve probably got the right fit.Picking hiking pants with the best fabric or materials is a bit more complex. While many people find cotton very comfortable and breathable, once cotton is wet, it tends to stay wet for a long time. Cotton can absorb and lock in sweat.“Cotton should be avoided,” Blades says. “Instead aim for comfortable clothes made from fabrics like polyester, nylon, or wool.”DurabilityIf you’re going to be hiking in rocky, uneven, or brush-filled areas, experts recommend pants with extra features that make them more durable and unlikely to rip, tear, or be pierced.If you’re climbing, having hiking pants made of durable material is also a good safety consideration.For extreme durability, experts say ripstop materials are best. For less intense environments, look to see if the manufacturer or seller says a pair of hiking pants are made with durable materials.Some hiking pants have patches of ripstop and other super durable materials built into areas most likely to come into contact with rocks, twigs, brush, or other potentially painful objects—the bum and knee regions.Suitability for warm or cool environmentsWhen it comes to picking a hiking pant, you have at least one major consideration that can change the price point and selection of pants available: the temperature range where you’ll be hiking.Pants for warmer months are typically one mixed layer of nylon, polyester, and elastane (also known as spandex). Hiking pants made for warmer months or environments also tend to be much cheaper, according to experts.“Where it gets a bit more technical, and thus pricy, is when it comes to winter hiking gear and rain protection,” says Kathryn Van Waes, the executive director of the American Hiking Society. “Breathable and waterproof/warm is a pricy combination. Add to that price if you want it to be lightweight to stash it in your backpack.”When purchasing hiking pants for cooler months or areas, experts suggest looking for slightly thicker, layered, or convertible pants.For hiking in cold months or in snow, they say to look for thick pants, fill or heat-insulated layers, and have external shells that keep snow out without bulking up the whole pant or making it block airflow internally. The experts add that good winter hiking pants also tend to have elastic cuffs or ways to bring in the cuffs so they sit snugly around your hiking boot, helping keep snow and other elements out of your boots.Van Waes says to get the same quality products without the original price tag, check Facebook to see if there are any gear-swap groups in your area or see if there are any secondhand shops that carry outdoor gear and clothing.(Here’s the essential hiking gear you need.)Water and wind resistanceExperts say unless you’re planning to hike in extremely cold, windy, wet, or snowy conditions, it’s best to have hiking pants for women that resist or repel the elements rather than those that are completely protective, such as pants that are waterproof or windproof.Materials that block out all water and wind also lock in moisture, which can leave you just as wet from sweat as you would be if you’d been caught in the rain, Van Waes says.PocketsHaving enough pockets to store important items like snacks, maps, binoculars, cameras, and other hiking gear can make your hike more enjoyable.Who wants to go for a hike with their hands full? And not everyone is a fan of taking a pack, especially if you’re not going to be hiking for too long or too strenuously.“I always look to make sure I have enough pockets in my hiking pants, especially pockets that are deep enough to hold my cell phone!” Blades says.Van Waes adds that if you’re a parent of young kids, you’re probably already clued in that you’re going to need pockets for all their “treasure” collecting along the way.Color and lengthWhen it comes to the color of your hiking pants, experts say light and bright is best. That’s because dark materials make it much harder to spot ticks or other insects on your clothing that could bite, sting, or transmit pathogens like fungus, bacteria, and viruses. Longer pants also cover more of the skin and reduce the risk of insects making contact with your skin.BrandFor the sake of quality control, Van Waes recommends avoiding pants on the internet from brands you’ve never heard of. Blades says you don’t have to spend a lot of money on gear when hiking, especially when you first start out.Blades says classic companies like Athleta and Eddie Bauer are brands she recommends.“There are also a lot of new up-and-coming outdoor brands like Alpine Parrot, which is a new hiking apparel brand that is made specifically for women sizes 14-24 and makes incredible hiking pants,” she adds.Also on the list of top-quality, reliable hiking pant brands on the list are Prana, North Face, LL Bean, Columbia, REI, Patagonia, and Mountain Hardwear.(Let these hiking quotes inspire you.)Top recommendations for women’s hiking pantsNo single pair of hiking pants will be the best match for every woman or every type of hiking. But here are some of the most loved, and recommended, hiking pants for women.Prana Women’s Halle Pantvia amazon.comShop NowIf you’re looking for reliable, high-quality trekking pants, these may be the right option for you. Consistently ranked high among customers and product-ranking groups alike, this Prana classic is a well-loved favorite. Why?Well, it covers all the major checkpoints for hiking pants: stretchy, moisture-wicking, quick-drying, lightweight, and UPF 50 sun protection.These pants also offer articulated knees, or special trim around the knees for easier movement, and snaps at the knees so you can transform the pants into capris in case they get too warm, or if you want to avoid drenching them while crossing rivers or streams. These pants also offer loads of pockets, with two deep hand pockets and snap-close pockets in the back.They also come with a stash pocket roughly the average cellphone’s size in the upper right leg. These pants fit a wide range of sizes, offering short, regular, and tall inseams and sizes from 0 to 18.Columbia Women’s Saturday Trail Stretch Pantvia amazon.comShop NowColumbia is a brand recommended almost across the board by experts. That’s because it has a well-deserved reputation for catering to hikers’ needs.These pants are made of fabric that’s moisture-wicking, quick-drying, stain-repellant, and made with UPF 50 sun protection. This pant comes with a good range of pockets, containing two deep hand pockets in the front and ample-sized pockets on both sides in the back, as well as a zippered pocket on the right front upper leg to store valuables.As a bonus, the waistband of these pants is very wide, flat, and partially made of elastic, offering all-day comfort. This pant also offers articulated knees for more ease of movement, and the pant legs can roll up to transform into capris.Alpine Parrot’s Ponderosa Pantsvia alpineparrot.comShop NowAlpine Parrot is paving the way for plus-sized hiking attire for women, offering pants made with women sized 14 to 24 in mind. Designed to flatter curvier figures, these pants were tweaked based on users’ recommendations to focus on real women, not just a specific size or shape.These pants offer a high-rise, curved waistband with an adjustable waistband and built-in belt to let you cinch the pants to accommodate your hips. Unlike many hiking pants, these pants come in two different styles to help woman of various shapes and sizes find the right fit for their own bodies.Like many hiking pants, these pants are also stretchy, durable, quick-drying, and moisture-wicking. They also can be converted from pants into capris thanks to adjustable cuffs. Unlike some plus-sized offerings, these pants come with five large hand pockets that can all comfortably fit most cell phones, as well as a secure, zippered pockets for valuables. They even have a ring loop for holding items like keys.It’s important to keep in mind that after ordering these hiking pants, you may not get them until the end of 2021 as Alpine Parrot tries to manage demand. The manufacturer says women who want a tighter, leggings-like fit should choose a size down, and for a roomier leg size, pick a size up. The perfect fit of these pants should feel like a great pair of stretch jeans.Columbia Women’s Modern Mountain 2.0 Pant (winter, snow)via amazon.comShop NowWinter hikers or those who like to hike in cold, extreme climates may want to consider these women’s hiking pants from Columbia. Unlike most hiking pants, they are waterproof to block all moisture and keep you warm and dry, even during long exposure times in harsh environments. They are also heavily insulated yet still made from quick-drying polyester.Unlike many heavier-duty hiking pants, these pants have an adjustable waist. The legs also contain an inner layer with elastic that grips around the ankle and an external, looser layer with two snap enclosures toward the bottom of the pant for a looser or tighter fit, allowing extra room to fit around boots and the keep elements out.BALEAF Women’s Hiking Cargo Pantsvia amazon.comShop NowThese BALEAF pants may not come from a top-recommended brand, but they are a favorite, low-cost option among Amazon customers.This hiking pant caters to comfort, offering an elastic waistband with a drawstring to reduce the risk of a snap or button enclosure chaffing or creating unnecessary pressure. They are also made from top-quality hiking fabrics that are lightweight, stretchy, breathable, quick-drying, and water-resistant, with UPF 50 sun protection.For people who love well-secured pockets, these pants also come with four zip-closure pockets, three in the front and one in the back. They also offer articulated knees to ease movement. As a bonus in buggy environments, these pants offer an adjustable cord-lock that cinches in the ankle area of the pants to keep out the creepy crawlies.These hiking pants might not have the most fashionable look, but they do come in a range of fun colors and offer sizing from X-small to 3X-large.Eddie Bauer Trail Tight Leggings – High Risevia eddibauer.comShop NowSome experts suggest looking into a good pair of hiking tights. Not everyone loves a baggy pant, and having a skin-tight fit can reduce the risk of chafing and extra friction. Tights can also be more flattering, fitting close to the leg and giving bigger bums or hips more of a showcase. Like many hiking pants for women, these Eddie Bauer tights feature moisture-wicking, quick-drying, super stretchy, and UPF 50 material.Plus, these pants are made with a material that helps control unpleasant odors and a special chemical-free fabric in the inner crotch that helps keep you cool in awkward places. These pants also offer a mesh and elastic waistband designed to stay in place even during vigorous activity. Unlike many hiking tights, these tights also come with two hand pockets and one zippered pocket to keep things secure.For the fashionistas out there, these pants come in a range of bold and neutral colors and come in regular, petite, tall, and plus sizes. “I often hike in leggings and my favorite are Eddie Bauer High Rise Trail Tight Leggings,” Blade says.Patagonia’s Women’s Pack Out Hike Tightsvia patagonia.comShop NowPeople who love the fit and flow of hiking tights but want some extra hiking features may want to check out Patagonia’s pack out hike tights for women. This tight contains moisture-wicking, quick-drying fabric that is also water-resistant and has four-way stretch.For comfort while backpacking or carrying a pack around the waist, the tights also have a ribbed elastic waistband and no waist enclosure—a major factor for people who hate the feel of buttons, snaps, or drawstrings. Don’t worry about tears and cuts when trekking through rocky or rough terrain, as these tights have extra-durable panels where it counts most, offering extra protection above and below the knees and lots of coverage on the bum.The tights come complete with two very deep and wide hand pockets on both hips and a secure vertical zippered pocket on the right thigh. As a bonus for the environmentally and socially minded, these pants are also made primarily of recycled polyester and nylon that is manufactured following fair trade guidelines.LL Bean Women’s Vista Camp Pantsvia llbean.comShop NowLL Bean is a tried and true company loved by experts. These ultra-loose-fitting pants offer a fit similar to sweatpants, like the Aphrodite 2.0 from the North Face, and a fully elastic waistband with a drawstring closure.If you are a pocket lover, these pants come complete with six pockets, including two buttoned pockets in the back and two in the front above the knee, as well as two fairly deep hand pockets just below the hips. These pants can also be cinched around the ankles for a snugger fit and to keep out bugs. Like most hiking pants, these pants are moisture-wicking, quick-drying, UPF 50, and made with ripstop material. To meet a variety of sizes and shapes, these pants also come in regular, petite, tall, and plus-sized inseams. They also sit a bit lower on the waistline than many other recommendations on this list.REI Co-op Sahara Convertible Pants – Women’svia rei.comShop NowREI is a master in creating hiking attire, according to the experts, and these pants put that mastery on full display. One of the best features of these pants is their removable zippered leg, which creates fairly short shorts for warmer weather or crossing bodies of water.Many other convertible hiking pants convert into longer shorts or capris, which may not provide the kind of airflow you are looking for. With these pants, the lower parts that can zip off are even color-coded so you can easily tell which belongs to which leg while on the trail. If you’re not in need of full-on shorts, try undoing the zipper that runs along the outside of both calves for a breath of fresh air.Like many hiking pants, these are made of moisture-wicking, quick-drying, stretchy, lightweight material that is also UPF 50. They are also water-repellant and have reinforcement on the back of the leg cuffs to handle friction and abrasion from hiking boots, along with heavily articulated knees for ease of movement.For the pocket-obsessed among us, these pants offer a whopping six pockets, including three zippered pockets in the front upper thigh, two deep hand pockets at the front hip, and two panel pockets in the back.These pants are the only on this list to come with a button waistband enclosure that is reinforced and made more flexible by a built-in, adjustable belt.Women’s Ferrosi Pants – Regularvia outdoorresearch.comShop NowIf you’re planning to do more extreme hiking, climbing, or rappelling, these pants may be the right pick for you. The Ferrosi women’s hiking pants from Outdoor Research are made from material that resists wind and water, is UPF 50, and yet remains breathable, quick-drying, lightweight, stretchy, and moisture-wicking.For extra durability, the pants are also made with ripstop material designed to withstand almost any tearing, ripping, or grinding. As a comfort element, they have an elastic waistband with a drawstring enclosure. They also have articulated knees and harness-compatible waistband features if you’re looking to climb or rappel.These pants also feature five pockets, including a zippered upper thigh pocket. They come with a lifetime warranty as long as they’re purchased through a licensed seller.Women’s Quandary Convertible Pantsvia patagonia.comShop NowThe best feature of these pants is clear from their name. Patagonia’s Quandary pants can be worn as regular full-length pants, rolled up with a large tab-and-button enclosure to become capris, or zip off to become shorts.Like most hiking pants, these are made from material that is stretchy, moisture-wicking, quick-drying, and UPF 50. As a bonus, these pants are also water-repellant.True to the brand, these pants are partially made from recycled fabrics and manufactured using methods and materials that aim to reduce the impact on the environment and people. The pants come with five pockets: two hand pockets in the front, two in the back, and a secure zippered pocket on the right thigh.Black Diamond Sharp End Pantsvia blackdiamondequipment.comShop NowIf money isn’t a constraining factor, and you’re looking for pants to hike in more extreme conditions, these hiking pants for women from Black Diamond may be the right pick for you.They come with high-mounted snow gaiters to keep snow out and a built-in, removable ski belt and belt-looped waist for winter activities or climbing. To keep you warm, these hiking pants also contain heat-insulating Gore-Tex materials.The winter hiking pants even have built-in patches to reduce painful contact with the edges of skis or crampons. For airflow even in the harshest environments, these pants also have a fully zippered side.As a bonus for the environmentally and socially inclined, these pants are made following guidelines that aim to reduce the impact of manufacturing on both people and the planet.Now that you know the best hiking pants for women, check out the best hiking poles. […]

LIFESTYLE PRODUCTS

28 Cute HIking Outfits for Women

Cute hiking outfits for women with function and fashion in mind do exist. Here are the pieces that experts recommend for your next trek.Take a hike, in styleThe research is clear: Hiking is one of the healthiest forms of exercise you can do. That’s because hiking offers both mental and physical stimulation that can translate into some important health benefits.Some immediate benefits of hiking include lower blood pressure, increased immune health, restored attention, and reduced stress levels, according to research published in the American Journal of Lifestyle Medicine.Research suggests walking on uneven ground also uses 28 percent more energy than walking on a flat terrain, meaning you will burn more calories hiking than walking on a treadmill. Hiking on uneven ground can also help improve sense of balance, boost core strength, and tone muscles.It’s also a free form of exercise, minus the basic gear you will need to stay comfortable and safe. Hiking also tends to easily accommodate social distancing and other pandemic guidelines, unlike most gyms and workout facilities.So what’s keeping you from becoming a world-class hiker, or maybe even just hitting a trail close to home? For many people, picking out hiking gear that fits well and meets the technical needs of hiking isn’t easy. Trying to find functional hiking outfits or accessories that are also fashionable and fun is even harder.We took advice from the experts, and spent hours searching the internet, to offer you some of the best quality, cute hiking outfits for women. Here’s what we found.Considerations for cute hiking outfits for womenDeciding which hiking shirts, pants, skirts, bras, socks, and other accessories you find cute is a personal preference. But there are some technical considerations you should keep in mind when looking for the right hiking outfit for you.FitIt may seem too obvious to be worth mentioning this, but across the board, experts say fit is one of the most important considerations to make when purchasing any type of hiking attire or accessories. When it comes to most hiking clothing, experts agree that whatever feels good and lets you move freely is likely a good fit.Picking footwear can be much more difficult. The experts generally recommend going to a shoe store, or even better, a hiking store, so you can try on different shoes and get help from people who sell hiking footwear for a living.“It is a good idea to try hiking shoes and boots on before making a final decision, as they all feel a bit different. Even lace them up and walk around the store or your house,” says Kelly Roberts Lane, DPT, FACSM, of Fix It Physical Therapy in Vadnais Heights, Minnesota. “Make sure to try walking down an incline—most outdoor stores have them—to test if your toes jam into the front of the boot or not and to test if your heel slips.”Lauren Wurster, DPM, AACFAS, a spokesperson for the American Podiatric Medical Association (APMA), recommends trying on footwear later in the day when the feet are often most swollen.“Ultimately, I think that it is more important to look at how the shoe fits your particular foot, rather than purchase shoes for a specific condition or comfort element,” she says.But don’t worry: The experts say once you find a brand and style of shoe that you love, things typically get much easier from there on out.Bruce Pinker, DPM, a podiatrist with Progressive Foot Care in Nanuet, New York, says once you find a company or style you find comfortable, you can typically order other styles from the same company and those should fit well, as each brand is often consistent within itself.MaterialThe experts say the best hiking clothes tend to feature breathable, synthetic materials that are also super stretchy, durable, moisture-wicking, and quick-drying such as nylon, spandex (also known as elastane), polyester, and fleece.For hiking clothing, cotton just isn’t a good fit, according to the experts, as it absorbs sweat and moisture and stays wet for a long time.Pinker says most higher-quality women’s hiking footwear are a mixture of nylon, rubber, ethylene-vinyl acetate (EVA), polyester, velcro, and mesh.But some experts advocate for real fabrics, in particular types of wool, which have been used in hiking clothing for decades. Kate Van Waes, executive director of the American Hiking Society, says merino wool naturally has all of the normal properties you’d get from breathable synthetics. Still, it is often costly, isn’t vegan, and might not work if you have particularly sensitive skin or an allergy.For the environmentally and social-justice minded, look for products where a bulk of the material is sustainably sourced or recycled. Some companies, like REI and Patagonia, also make products by people paid fair wages in safe work environments.Wind and water protectionThe amount of protection from the elements you will need depends almost entirely on the type of hiking you intend to do. For hiking in cold, windy, or wet environments, the experts say you’ll need to look for products that offer protection from these elements.But in most cases, except for extreme environments, the experts recommend choosing clothes and shoes that resist or repel wind and water, rather than going fully wind- or waterproof.Some types of waterproof clothing are breathable, Van Waes says, but these materials are also quite expensive. Same with windproof materials, she adds, which can be breathable but, again, are often expensive.“There are cheaper water- and windproof materials, like rubber, vinyl, [and] polyurethane,” she says, “but those are not breathable and therefore terrible for hiking.”Sun protectionFor almost any type of hiking, and other activities outdoors, experts suggest taking advantage of the wide array of hiking attire that contains sun protection, often between 30 and 50 UPF. Van Waes says another way to get sun protection is to wear long-sleeved shirts and long pants.She says generally, almost any long-sleeved shirt or long pants are going to give you sun protection unless you can see through the material, but even then, it’s better than nothing.“I generally do like a light long-sleeve layer, even in summer, rather than sunscreen because it feels less sticky and sweaty and because I don’t have to worry about re-application or missing a spot,” she adds.Considerations for different body shapes and sizesMany brands, especially new up-and-coming brands, are now making styles catering to women of all different shapes and sizes. Some even produce clothing and accessories exclusively with larger, curvier, or bustier women in mind.Nailah Blades, founder of Color Outside, says she loves Alpine Parrot, a new hiking apparel brand specifically for women sizes 14 to 24 that makes incredible hiking pants.How easy they are to pack and layerMany hikes can present varying environmental conditions that require extra planning and packing.“If you’re venturing out away from many people who can help in an emergency or [on] a longer hike, then make sure you’re prepared for unexpected weather changes by having layers, extra socks, and a breathable rain jacket in your backpack,” advises Van Waes.That means it’s important to see how heavy extra garments and accessories are and how easily they collapse or pack. If you’re looking for cold-weather gear, make sure the pile, or filling layer, isn’t too thick or bulky, which can make it nearly impossible to bring as an extra.Also, ensure heavier-duty cold-weather clothing can easily fit over base layers. The experts say a product gets bonus points if it can pack down into itself to become a small pack or attach to belt loops or backpacks.DurabilityMost synthetics like nylon and polyester are fairly durable.But if you’re doing long hikes, a lot of hiking, or hiking in places with plenty of rocks, sticks, brush, and other objects that can pierce or rip fabric, the experts recommend getting products made out of nearly indestructible materials like ripstop and Gore-Tex.Products with extra reinforcement in areas most likely to come into contact with environmental hazards, such as the knees and bum, also offer more durability.UndergarmentsWhen it comes to socks and undergarments, the experts say there are more options now than ever before to make your hike more comfortable and enjoyable.“I think the sock choice is really important,” Lane says. “A sweaty, wet foot is no fun. They make such great socks now … quick-drying, light, they wick the sweat away and keep your feet dry.”Blades says to avoid cotton and opt for wool and synthetic fabrics instead.Picking a good sports bra that offers enough support and coverage is also important for women hikers.“I think sports bras are helpful when hiking for the additional support as well as an additional layer of clothing,” Blades says.Most experts recommend picking a sports bra with support but without uncomfortable restraining features like underwire.When it comes to underwear, the experts say to look for undies with similar properties as other hiking clothing, such as being moisture-wicking, quick-drying, anti-odor, breathable, and stretchy.Cute hiking outfits for womenEveryone has different ideas about what defines cute. You’ll also need different gear depending on what type of hiking you plan to do. But according to the experts, a few features and companies make certain products stand out from the rest.And we did a deep dive to find out which of the products had the most fashion potential.Here are some of the cutest hiking outfits and accessories that meet expert guidelines:Torrid Multi Camo Active Wicking Bike Shortvia torrid.comShop NowNot every hike requires hardcore gear or even gear designed especially for hiking. If fashion is a bigger priority than convenience or practicality, but you still want to stay comfortable, this Torrid hiking short may be a good option.This striking camo pattern adds an air of fun and personality but is not too dark, making it easier to spot pesky insects or ticks that may attach to clothing during hikes. The short fabric is also super stretchy and made of a moisture-wicking, quick-drying combination of nylon and spandex.As a bonus, this hiking outfit is designed with plus-sized women in mind and hugs curves in all the right places. They also have a wide, flat waistband for comfort even after hours of hiking.BALEAF Women’s Hiking Cargo Pantsvia amazon.comShop NowThis hiking pant from BALEAF offers all the bells and whistles hikers love, like plenty of deep, zippered pockets, an elastic drawstring waist, fitting around the knees for added mobility, and cinchable cuffs to keep bugs and the elements out.The materials are UPF 50, breathable, lightweight, water-resistant, moisture-wicking, and quick-drying. At around $35 these hiking pants are also a cheaper option than many high-quality hiking pants.If you’re looking to increase the cuteness factor of your hiking pants, order the pants in one of the many fun, vibrant colors they come in, such as purple, teal, or orange.Patagonia Powder Town Beanievia patagonia.comShop NowFor trekking in colder weather, a good, warm, comfortable hat is a must-have. This Patagonia favorite is made of moisture-wicking, quick-drying recycled polyester fleece that is also itch-free.With a wide cuff, the hat also holds warmth and offers less risk of slipping or moving around too much. This outdoor hat covers most of the basic hiking needs, but let’s face it, it’s also just cute.It comes in eight different color combinations with mixtures like bright orange and teal, and one style looks like a mountain peak with a sunset background.Athleta Printed Mesh Racer Run Short 4″via athleta.comShop NowThese Athleta shorts are the perfect mix between running and hiking shorts. They have the loose fit and length of a good running short, but with extra features that come in handy while hiking, like secure, zippered pockets in the front and back and an internal hanging pocket for valuables.The shorts also contain mesh areas for increased airflow and a stretchy, quick-drying, wrinkle-resistant, lightweight, silky sleek, UPF 50 poly material made from recycled plastic water bottles.For comfort on longer treks, these shorts offer a wide, flat, elastic waistband with an internal drawcord closure to tighten or loosen the fit.As this is a list of cute hiking outfits for women, we’d be remiss not to mention the nine fun, super-trendy patterns these shorts come in.The North Face 1996 Retro Nuptse Jacketvia thenorthface.comShop NowThe North Face has been making top-quality hiking gear for decades, and this jacket is a retro tribute to some of their most famous, and fashionable, items.Almost all the experts suggest that if you’re hiking in cold, or unpredictable, environments you should really keep a warmer, element-resistant jacket on hand. This cold-weather jacket is warm, with a 700-fill down lining, but is still lightweight and compressible enough to fold in on itself to become a small, rectangular, zippered pack, perfect for stashing in a backpack.For the fashion-minded, this hiking jacket carries the same classic lines and oversized logo as the original 1996 version. It also comes in four colors, three of which are bright and fun, and like many of the products on this list, comes in a range of sizes from size XS to 3XL.Patagonia Women’s Baggies™ Shortsvia patagonia.comShop NowThese Patagonia shorts offer comfort, quality, and—depending on the pattern or color you pick—a punch of fun. The shorts have a super-comfortable elastic waistband with a drawstring enclosure that won’t create indents or pressure points like snap or button closures.They have moisture-wicking, super-stretchy, quick-drying nylon that is 100 percent recycled material. To keep you dry even in wet environments, the shorts also have a durable water-repellant finish, and the pockets are lined with mesh to allow drainage.The shorts come in a whopping 10 color options, four of which include fun color or geometric patterns that would look good on almost any woman (or man, for that matter).The North Face TNF x TW Women’s Flight VECTIVvia thenorthface.comShop NowThese women’s hiking shoes from North Face look so cute and comfy, it’s hard to believe they’re designed for trails. Containing a rainbow of eye-catching colors, they also contain essentials for hiking, like a thick, rugged rubber outer sole and deep lugs in different patterns on the sole to help you keep your grip across a range of environments.They also have abrasion-resistant, extremely durable panels in the midfoot and a toe cap to protect your feet from encounters with sharp or rough objects.For excellent airflow, these shoes have an upper breathable-knit fabric and reflective details to make it easier for others to spot you in dim light or darkness.Smartwool Merino 250 Pattern Base Layer Crew Top – Women’svia rei.comShop NowThe experts recommend always wearing base layers when hiking in very cold environments or those that may be unpredictable. Smartwool is known for its base layers, and this 100 percent merino wool crew neck, long-sleeved, mid-weight base layer does not disappoint.It’s comfortable, allows airflow while keeping warmth in, and is odor resistant. The seams of this shirt prevent rubbing and chafing during movement, and the sleeves maximize mobility.Unlike many base layers, Smartwool doesn’t compromise on fashion, offering the shirt in eight different styles that range from neutral to fun colors. Our personal favorite style is “deep navy forest scape,” which looks like a forest scene, or “sunset color palm.”REI Co-op XeroDry GTX Jacket – Women’svia rei.comShop NowThis super lightweight REI jacket is made of two layers of Gore-Tex fabric that is windproof and waterproof yet breathable, and mesh-lined pockets for extra airflow. This jacket also offers options to customize its fit in several areas, like adjustable cuffs, a drawcord hem, and an adjustable hood.For storing valuables and important items, the jacket comes with zippered hand pockets and one chest pocket. Like most REI products, this jacket is manufactured using fair trade practices and contains materials designed to limit the impact on people and the environment.It also comes in sizes regular, petite, and tall as well as plus sizes to meet the needs of more women. This jacket also keeps fashion in mind, coming in six bright, fun colors like amaranth coral and skydive blue.ExOfficio Give-N-Go Sport Mesh Hipkini Underwear – Women’svia rei.comShop NowHaving hike-friendly underwear makes a big difference in your overall comfort. Made of ultralight mesh, these ExOfficio underwear are incredibly breathable and help keep you cool and dry.Antimicrobial action to reduce unpleasant odors is always a bonus. This underwear also sits a bit lower than some active-wear underwear to make sure the waistband sits comfortably in high- or low-rise pants, shorts, or a skirt/skort. Made of 93 percent nylon and 8 percent spandex, these underwear are moisture-wicking, quick-drying, and super stretch.And if you aren’t a fan of whitey tighties, these underwear come in a range of fun, vibrant colors like bright red, deep purple, and turquoise.Kari Traa Rose High-Waist Base Layer Pants – Women’svia rei.comShop NowBase layers are an important part of any cold-weather hiking outfit. While many brands only offer base layers in neutral colors, these 100 percent merino Kari Traa wool leggings are anything but boring.These base leggings are comfortable, breathable, odor-resistant, and insulating even when wet. They also offer a four-way stretch, ensuring you have high mobility even when bulking up on layers, and thinner side panels to increase airflow.These leggings also come in three different fun patterns, and they double as comfy pajamas.Lulu Lemon Evergreen Anorakvia lululemon.comShop NowLulu Lemon is a brand that helps define fashion trends in workout wear, in particular yoga gear. But they also make more technical gear, like clothing designed for hiking.This poncho-style foldable shell jacket is not only incredibly cute, comfortable, and attention-grabbing, but it also comes with hiking features like being windproof, water-repellant, and a zippered, wide kangaroo-style pocket in the front to stash valuables and other items to keep on hand.With a relaxed, roomy fit, this shell is also super comfortable, doesn’t interfere with movement, and can still fit comfortably over under-layers. This shell also has a cinch-waist and hem to adjust the size and fit of the shell while also helping keep bugs, and the elements, out.Tera Kaia TOURA Basewear Topvia terakaia.comShop NowIf you’re looking for a super comfortable, multi-purpose sports bra, look no further than this cute and functional reversible Tera Kaia sports bra that doubles as a regular top and swim top. This bra is moisture-wicking, quick-drying, breathable, and incredibly stretchy, made with 82 percent nylon and 18 percent spandex.The bra’s fabric is also water-resistant and antimicrobial to keep bad smells at bay. With seamless contouring and stitching, this bra allows your muscles to move. The bra’s multi-strap back gives the bra an extra hit of fashion and it comes in several bold, feminine colors.The bra comes in a low-cut style for lower-impact hiking or women with smaller busts and a high-cut style for more high-impact hiking or accommodating bigger busts.knix Luxefit Pullover Bravia knix.caShop NowKnix doesn’t specialize in hiking gear, but women love their wireless offerings meant to feel like you’re wearing nothing at all. This easy pull-on bra offers good support for a range of activities including hiking, and comes in a range of sizes, from XXS to XXXXL+.This bra is also seamless to reduce chafing or indents and wide, flat straps that are low-profile enough to comfortably fit under most outerwear or clothing.With removable cups, this bra is also versatile and can accommodate different fits or support for low-, medium-, and high-impact activities. For a limited time, this bra also comes in a mix of seven different colors and patterns.TBMPOY Women’s Ski Snow Pantsvia amazon.comShop NowFinding fun, colorful, and comfortable cold-weather hiking pants isn’t always easy, but these TBMPOY pants meet most hiking needs.These pants are water-resistant, windproof, and lined with a thin layer of fleece that offers warmth and protection from the elements without the usual bulk of full-on snow pants and room enough to add layers underneath.Unlike some heavier-duty hiking pants, these pants come with four secure, zippered pockets, three in the front and one in the back, that are large enough to fit most cell phones. With color-blocking and available in a range of eye-popping colors such as hot pink and dark purple, these pants make a great addition to any cute hiking outfit for women.The manufacturer recommends purchasing one size larger than normal if you think you’ll spend most of your time wearing them with leggings or other base layers.BALEAF Women’s Long Sleeve Shirtvia amazon.comShop NowWe love the unreal range of colors this BALEAF long-sleeved shirt comes in, offering 16 different colors to chose from, most of which are bold, bright, and feminine.But cute colors aren’t all this shirt brings to the table; it’s also made from material that’s UPF 50, moisture-wicking, quick-drying, breathable, lightweight, and 100 percent polyester. This shirt also has a relaxed fit to help you move with ease, allowing it to fit over base layers or bra tops comfortably. For people who hate tags, this shirt is also tag-free to prevent rubbing or chaffing.Columbia Windgates II Cropped Tank Topvia rei.comShop NowThis snug-fitting Columbia sports top is a feast for the eyes, loaded with a multi-colored print in the front and orange and pink color blocking in the back. Unlike many hiking sports tops, the material is UPF 50 and moisture-wicking, quick-drying, and breathable.With 22 percent elastane, this top is also super stretchy for ease of movement. It comes in a wide range of sizes to meet more women where they are, including plus sizes, and short and wide fits.Darn Tough Bear Town Micro Crew Socksvia darntough.comShop NowCute hiking outfits for women require good socks. And these women’s hiking socks may be super cute, but they are serious hiking socks, too.This pair from Darn Tough features light cushioning along the base of the foot and a seamless construction to avoid slipping, blisters, or bunching. Made of a mix of nylon, merino wool, and elastane, these hiking socks are also moisture-wicking, quick-drying, super stretchy, and antibacterial to keep bad smells away.These socks are super versatile year-round, offering excellent airflow during warmer months and warmth in cooler months. They also have a micro-crew height, which makes them fit more concisely than a regular crew fit and peek out just above the top of most hiking boots and shoes.Sockwell Botanical Compression Socks – Women’svia rei.comShop NowThese Sockwell socks offer a lot more than pretty botanical prints and color combinations. The socks are high-rise to fit comfortably with hiking boots, even taller snow boots.They also offer moderate, gradual compression that helps increase blood flow and reduce swelling during hikes. This hiking sock has merino wool and bamboo rayon, making it moisture-wicking, quick-drying, breathable, thermoregulating, and odor-controlling.Salomon X Ultra 3 Mid GTX Hiking Boots – Women’svia rei.comShop NowThese Salomon hiking boots offer hardcore hiking features alongside a fashionable, cute look. Made of polyurethane-coated leather uppers and Gore-Tex liners, these boots are breathable yet still able to stand up to wet, muddy, windy, or cold conditions.They also offer abrasion-resistant liners that are quick-drying and breathable, as well as extra safety features such as mudguards, rubber toe caps, and extra gripping on the outer soles.These hiking boots also have extra cushioning in the midsoles and heel cups.Give’r 4 Season Glovesvia rei.comShop NowThese hardcore Give’r hiking gloves were extensively tested for practicality and durability in some of America’s most famous extreme hiking conditions. Made of a mix of breathable, moisture-wicking, quick-drying synthetic materials and premium leather, these gloves offer the best combination of warmth, comfort, and functionality.This glove is also waterproof, windproof, and breathable without compromising on comfort or dexterity, and is suitable for both warm, cool, and very cold conditions.For added warmth, these gloves also have a Thinsulate polyester fleece lining. With their fun, eye-catching mix of sunshine yellow and bright red, these gloves also have a mountain-reminiscent trim across the front.Mountain Hardwear FireFall/2 GORE-TEX Gloves – Women’svia rei.comShop NowMountain Hardwear is a brand several experts recommend for high-quality, yet still fashionable, hiking gear, and these heavy-duty gloves are no exception.They may have a fun, dark stormy print with purple accenting, but these gloves feature Gore-Tex materials so they are windproof, waterproof, and yet still lightweight and breathable. These gloves also come with special overlays to give you extra durability and grip plus heat-retaining layers of synthetic insulation and fleece.Featuring a pre-curved design that allows the fingers to sit comfortably in their natural position, these gloves are also specially designed for a woman’s hand. To get a better fit and help keep the elements out, the gloves run higher up the arm, contain an adjustable strap across the top of the wrist, and a bungee-cord cinch system at the cuff.As many people hike these days with a cell phone, these gloves come with touchscreen-compatible strips on the index fingers and thumb. When you’re not using them, you can also hang them from a belt loop or backpack from a durable loop near the end of the ring finger.Smartwool Smartloft 60 Skirtvia rei.comShop NowSmartwool offers more than their incredible base layers, including this fun skirt. Wear this hiking skirt with an under-layer of leggings, tights, or base layers. It’s also wind-resistant and water-repellant, and contains an inner layer of insulating 50 percent recycled merino wool that is naturally moisture-wicking and odor-resistant without weighing too much.The skirt also has two stretchy panels on either side to ease movement while keeping the sides of the skirt snug and the elements out. As a bonus, this skirt has a hidden pocket in the outer waistband and a wide, flat elastic waistband that is easy to slip on and off and won’t create pockets of pressure like snap closures or buttons.This skirt does come in black, which is cute and versatile, but it also comes in a more fun offering—pomegranate—that we just love.Viakix Walking Sandals for Womenvia amazon.comShop NowThese Viakix hiking sandals have adjustable strapping around the front of the foot, heel, ankle, and toe for extra security and fit, and an ergonomically minded insole and arch support for added comfort and stability.The sandals are also wider than most regular sandals to allow a roomier fit and accommodate wider feet, and they have a multi-directional series of lugs on the outer sole for better grip.GoLite ReActive Thong Underwear – Women’svia rei.comShop NowIf you are a fan of thongs, why not try hiking in one? These GoLite thongs come in a range of cute colors and fabric that is extremely flexible, well ventilated, smooth, moisture-wicking, odor-resistant, and retains its shape.The thongs also have a wider, flat waistband than many thong offerings to keep the waist in place without rolling or bunching and reduce the pressure around the waist.Lemedy Women Padded Sports Bra Fitness Workout Running Shirts Yoga Tank Topvia amazon.comShop NowThis Lemedy crop bra-top is a No. 1 seller on Amazon and has more than 42,000 reviews, most of which are high-scoring.The support of this top is perfect for lower-impact hiking. It has moisture-wicking, lightweight, stretchy, quick-drying material, making it great for almost any activity.It also contains removable cups for extra, or reduced, support and coverage when you need it. This versatile top is fashionable enough to wear as a stand-alone crop top and comes in an unreal 24 unique colors.ICTIVE Workout Tops for Women Loose fit Racerback Tank Topsvia amazon.comShop NowMade of nylon and spandex, this highly rated ICTIVE top is stretchy, breathable, lightweight, moisture-wicking, quick-drying, and soft.It also contains a panel of mesh on the top of the back for extra airflow and a gathering in the back that keeps the shirt off your skin to prevent unnecessary sweating.Fashionable enough to wear as an everyday tank top, this top also comes in 18 fun colors to match cute hiking outfits for women.(Here are the other great gifts for hikers.)Women’s Lightweight Synchilla Snap-T Fleece Pullovervia patagonia.comShop NowThis Patagonia pullover fleece is an excellent everyday sweater that also works well for hiking. Made from mid-weight, 100 percent recycled polyester, this sweater will keep you warm and dry while wicking away moisture and allowing airflow.Because it’s not bulky, this sweater is also a great base layer for added warmth under almost any jacket or shell, and it is roomy enough to fit over just about any base layer. The sweater also has spandex around the sleeve cuffs and hem to keep warmth in and the elements out, and a snap-closure pocket on the breast for valuables.“Patagonia has a lightweight fleece that has lasted me forever and is a staple in my hiking gear; it stuffs well and is a nice layer,” Lane says.Now that you know about these cute hiking outfits for women, check out the essential hiking gear you need. […]

HEALTH & BEAUTY

These Stretching Exercises can Balance Your Walking Routine.

If you walk, you should try these leg stretchesWalking is one of the most accessible forms of exercise you can do to strengthen your heart and improve leg and core strength. And if you’re engaging in a regular walking routine, you might not even feel sore after each jaunt around the park.If soreness is your only cue to stretch, you may not realize you should always include stretching as part of your walking routine.“Walking can be more strenuous than you realize, especially if you’re distracted (in the best possible way) by enjoying the scenery or talking to a friend,” says Missy Berkowitz, a personal trainer and founder of Dig Your Deepest in Los Angeles, California.“Just like any form of exercise, walking can leave your muscles tight, and a lack of stretching can lead to injuries,” Berkowitz says. “Stretching helps keep your joints loose and limber, reducing the likelihood of injury.”Here are the best stretching exercises for legs that might benefit your walking routine.(Learn what your average walking speed says about your health.)What your stretching routine should focus onYou’re probably aware your walking routine largely focuses on the major muscle groups of your legs, including your glutes, hamstrings, quads, and calves.It’s somewhat less obvious, but a walking routine also works your hip flexors, ankles, shins, feet, and even your core. Berkowitz suggests doing leg stretches as the bulk of your routine, but they shouldn’t be your only focus.“Definitely incorporate stretches for other muscles you may not associate with walking,” she says.“For instance, if you spend a lot of time sitting for work and notice your hips feel tight or your lower back hurts, you’re going to feel those aches even more when walking,” she says.Muscles and joints connect, so when there’s an imbalance in one area, it’s common to feel it in other parts of our bodies, according to Berkowitz.A well-balanced stretching routine can help prevent or reverse muscle imbalances (areas of tightness and weakness) you may be accruing throughout your day, whether as part of your everyday life or part of your walking routine.And that’s one thing to keep in mind—walking primarily focuses on forward motion. In other words, you’re working all the muscles that help you move straight ahead, rather than the muscles that help you move side-to-side or in a twisting fashion.This further emphasizes the need for stretching the leg muscles that assist with forward motion: primarily the calves, quads, hamstrings, and glutes.(Learn all you need to know about walking for exercise.)How to incorporate stretches into your walking routineWhen and how you incorporate stretching into your walking routine may depend on your goals.Generally speaking, before (or as part of) your walking routine, you should incorporate about five minutes of dynamic leg work to help get the blood flowing, prepare your body for the work of your walk, and warm-up. Then after your walk, allow for a few minutes of static (or stationary) stretches.This before-and-after approach may seem like a lot, but it serves different purposes.“I like to think of stretching before a workout as priming the body for the work ahead, but it’s just as important afterward to restore the body and relieve the tightness from exercise,” Berkowitz says.“Not only can stretching relieve soreness or tightness, but it can be good for mental health. We carry so much of our stress as tension in our bodies—stretching helps relieve that.”All in all, if you can carve out five minutes of pre-walking dynamic stretching and five minutes of post-walk static stretching, you’ll do your body good.And Berkowitz suggests choosing stretches that target multiple muscle groups to help cut down on total time and get more “bang for your buck.”(Fix the walking mistakes you didn’t know you were making.)Isbjorn/Getty ImagesLeg stretches for your walking routineBerkowitz suggests incorporating the following stretches into your walking routine. For dynamic stretches, perform two to three sets of 10 repetitions. For static stretches, hold each stretch for 20 to 30 seconds and repeat two to three times.(Here are the leg stretches you should do before every workout.)Downward dogThe downward dog stretch is popular in yoga, but it works just as well for athletes of all types, as the stretch works your calves as well as your shoulders and upper back.Start in a pushup position on a mat with your palms under your shoulders, your body forming a straight line from heels to your head. Take a deep breath in, and as you exhale, press your glutes up toward the ceiling as you extend your arms from your shoulders until your body forms an upside-down “V.” Press through the balls of your feet and try to reach your heels toward the floor (although it’s fine if they never make it there!).To perform the stretch as a passive stretch, simply hold the position, breathing deeply. With each exhale, try to deepen the stretch. To perform the stretch actively, “pedal” out your legs, bending one knee as you press your opposite heel closer to the floor, then switching sides. Hold each extension for about a second before making the switch. You should feel a good stretch in each calf as you alternate sides.(Try these leg exercises at home.)Forward leg swingsAs the name suggests, leg swings are an active stretch. They’re great to incorporate at the beginning of your walking routine.Stand next to a wall or a sturdy object for support. Place your right hand on the wall to perform swings with your left leg (and vice versa when working the other side). Your feet should be hip-distance apart, your core engaged, your body maintaining good posture.Keeping your torso upright (the movement should focus on your lower body only, so your upper body should stay relatively stable), swing your left leg forward as far as you can, then backward as far as you can. Control the motion to warm up the hips. Perform 10 leg swings with the left leg before switching sides. Remember to perform two to three sets per side.(Try these glute stretches to prevent pain in your back.)Lateral leg swingsAnother dynamic stretch, lateral leg swings, help balance and warm up the outside of the hips, which often become tight with walking.Stand facing a wall or a sturdy object to use for support, your feet hip-distance apart, your core engaged. Place your hands lightly on the wall. Shift your weight slightly to the left side, removing the weight from your right leg.Keeping your torso stable and upright, swing your right leg out to the right as far as you comfortably can, then swing it as far as you can to the left (crossing in front of your left leg). The movement should be steady and controlled. Perform 10 leg swings before switching sides, remembering to perform two to three sets per side.(Loosen up your quads with these stretches.)Standing hamstring stretchThe standing hamstring stretch is a great static stretch to perform after your walking routine.Stand facing a bench or a sturdy chair, your feet hip-distance apart, your core engaged. If you need to, stand near a wall and place your hand on it for support and balance. Shift your weight to the left side and lift your right foot, placing your right heel on the bench, your knee extended and your toes pointing upward.Keeping your core engaged and your torso tall, tip forward from the hip, extending your torso over your right leg until you feel a stretch along the back of your right hamstring. Hold the position for 20 to 30 seconds before switching sides. Remember to perform two to three sets per leg.(Fix tight hips with a figure 4 stretch.)Scorpion stretchThe scorpion stretch is an excellent multi-muscle group stretch that hits the lower back, hips, and glutes. You can perform this as a static or dynamic stretch, so try it before or after your walking routine (or both, if you’d like).Lie on your belly on a mat, your arms extended out to the sides like a “T,” your chin resting on the mat (or lifted slightly off the mat).Keeping your upper body fixed, bend your right knee until your knee forms a 90-degree angle, and then lift your right knee from the mat as you reach your right foot across your body as though trying to touch your right toes to the ground to the outside of your left leg. When you feel the stretch in your right hip and glute, hold the position.For the static stretch, simply hold the stretch in place for 20 to 30 seconds before switching sides. Complete two to three sets per side.For a dynamic stretch, hold the stretch for a second before returning your right leg to the floor and repeating to the opposite side. Perform 10 reps per side before resting, then perform two to three total sets.(Learn more about the scorpion stretch.)BretzelThe bretzel stretch is an excellent static stretch that targets just about every major muscle group of the lower body, as well as the back and even the chest and shoulders. Berkowitz recommends the stretch to anyone short on time.Lie on your right side on a mat, your knees bent at 90 degrees and stacked on top of each other, and your right arm stretched straight out in front of your chest, your palm flat on the floor. Lift your left leg and draw your knee forward, bending it at the hip as you reach your left arm back, grasping your right ankle with your left hand. Now lift your right arm, reaching your right hand to the outside of your left knee.From here, exhale and relax into the stretch, allowing your shoulders to relax toward the mat as you press your left knee closer to the mat and draw your right ankle closer to your glute.You should stop when you feel a good stretch in your right quad and hip flexor, although depending on your flexibility, you may also need to stop based on tightness in your low back, chest, or even your core. Hold for 20 to 30 seconds before switching sides. Perform two to three sets per side.(Try a couch stretch to ease your hip pain.) […]

HEALTH & BEAUTY

Are you Walking Properly? These 6 Tips will Surprise You

These tips for walking form can help prevent aches, pains, and injuries, while ensuring you’re getting the most out of each workout.How to walk properlyWalking is one of the most accessible and all-around good-for-you exercise programs you can implement. Not only is it easy to throw on a pair of walking shoes and head out the door, but this straightforward form of low-impact cardiovascular exercise works your heart, lungs, legs, and even your core.Although walking may not seem like something you can mess up—you’ve been doing it practically your whole life, after all—details really matter when it comes to using walking for exercise. To get the most impact from your routine, you need to make sure your form is up to snuff.Here’s what you need to know about how to walk properly, plus walking mistakes you might be making.Health benefits of walking“All of the brilliant benefits of exercise—improve heart and lung health, stronger bones, lowered stress thanks in large part to endorphins, and better sleep quality—can be achieved with something as simple as regular walking,” says Laura Flynn Endres, certified personal trainer and founder of Get Fit Done Games.“But there are unexpected benefits as well. Walking improves digestion, so walking for 10 to 15 minutes after lunch will make you feel satisfied and fresh, instead of ‘full and sluggish.’ And, if you do it outside, you get the added benefit of fresh air, sunshine, and the emotional release that comes from getting away and outside for a while.”Of course, walking is also great for fat loss and maintaining a healthy weight. In fact, Endres points out that research indicates walking can be an effective means to blunt the effects of some 32 obesity-promoting genes by up to half.In fact, you don’t even have to log miles upon miles of daily steps to start seeing the benefits. If you’ve previously been sedentary, it’s possible to start reaping the rewards of walking by increasing your step count to just 3,500 to 4,000 steps a day—a number that’s a lot more attainable than the often-cited 10,000 steps per day.Don’t forget to stretch! Perform these stretches to balance your walking routine is just as important as knowing how to walk properly.Maskot/Getty ImagesWhy walking form is importantOnce again, you’ve been walking practically your entire life, so surely your form can’t be that bad, right? Well … that depends. The reality is, walking is a surprisingly complex movement that requires coordination and engagement of everything from your toes to your neck and shoulders as you carry your entire body weight forward.And, as you get older, changes to your body can result in changes to your walking mechanics. For instance, an old knee injury that flares up and causes pain may cause you to subconsciously favor one leg over the other. Or, if you’re carrying a little extra weight, you may start walking with a wider stance with outward angled toes to help support the pounds.“Most of us have a dominant side,” Endres adds. “If your strong leg does more of the work, it can lead to more side-to-side movement, uneven hips, or harder landings with one foot than the other. Those imbalances add up over time.”And with a walking program designed to increase your step count, those imbalances add up even faster.Even if you’re “perfectly healthy” without injuries or other issues leading to changes in side-to-side mechanics, that doesn’t mean your walking form is correct. Correct posture plays an important role, too.“People don’t always consider that there are form considerations for walking, just like there are for exercises like squats and pushups,” Endres says.“And a weak core is often the culprit. If your abs and back muscles are weak, or if you simply don’t pay attention to them while walking, you might slump, look down, or lean too far forward when walking, leading to inefficient walking form.”Here’s everything you need to know about walking for exercise.6 common walking form mistakesIf you recently started a walking program, and a few weeks in, you’re starting to feel aches and pains, the issue might be related to your form. Check out these common walking-form mistakes and learn how to walk properly.Looking downIf you tend to carry your phone with you, checking emails and texts as you stroll around the neighborhood, it’s time to put the phone away. Walking with your head looking down (whether or not a phone is to blame) can wreak havoc on your walking form.“Whatever your neck does, your back follows,” Endres says. “If you’re looking down, you’ll be rounded through your upper back and you’ll take the natural curve out of your lower back. Hanging heavy like that in your posture leads to strain and fatigue.”So, first and foremost, commit to not checking your phone while you’re out on your walks. Choose a playlist or podcast before you head out, then put the phone somewhere you won’t be tempted to check it. Then, before you even start walking, check your posture.Your ears should “stack” above your shoulders, hips, knees and ankles. While walking form naturally requires movement of your major joints, your spine (including your neck!) should remain upright and aligned in a natural curve.Sneak in extra walking time with these tips.Landing heavyWeight-bearing exercise (like walking) is good for your muscles, bones, and joints, but high-impact exercise can take a toll if it’s overdone. Even though walking generally isn’t considered a high-impact form of cardio, if you slap your feet down hard with every step you take, those repetitive heavy landings can start taking a toll.“Each time your heel lands, it causes mechanical stress on your connective tissue and joints,” Endres explains.“Some stress is good when it’s enough that your body adapts and gets stronger. Too much, however, and your body can’t adapt. You want to limit the accumulation [of mechanical stress] by landing ‘softly,’ rolling through the foot from heel to toes, staying tall and lifted through the core, using forward and back (not side to side) movement through the arms, and keeping your hips even while you walk.”To identify whether you’re landing heavy, try imagining yourself walking (with a normal gait) through a house at night while trying not to wake anyone else up—if you feel your footfalls might be loud enough to draw attention, it may be a sign that you need to work on “carrying your weight” with your body’s entire musculature (including your core and upper body), rather than relying only on your lower body and feet to catch and hold your weight.Essentially, work to absorb the impact of each footfall by using your body’s full musculature to distribute the impact of each step.(Here’s what you should know about barefoot walking.)OverstridingIn an effort to speed up your pace, you might find yourself taking longer steps, rather than faster ones. The inclination is natural, but when it comes to walking form, it’s misguided.“It might be surprising to some, but there’s research to indicate that overstriding during walking can substantially increase mechanical stress on the ankle, knee, and hip joints,” Endres says. “Instead, focus on faster foot-to-foot turnover, soft landings, and feeling ‘lifted and light’ through the core.”Your steps should feel like they’re the same length as when you take a simple stroll, as this is your body’s natural and efficient movement pattern. If you think about it, lengthening your strides changes the angles at your ankles with each step, which then causes a chain reaction to your knees and hips. These wider steps don’t provide the same support or shock absorption as when you’re taking a more natural step width, which, over time, can lead to aches, pains, or injuries.(Boost your mood by walking this many minutes.)Pointing your toes outward with a greater step widthWhen walking, you want your toes to point straight ahead, with each heel strike aligned under your hips (not landing wider than hip-distance apart). Unfortunately, particularly in an overweight and obese demographic, it’s very common for these small mechanical changes to take place in an effort to create a wider base of support for added weight.This wider stance and resulting wider step width can actually place more stress and strain on the joints, ultimately increasing the likelihood of injury. In fact, according to a 2007 study looking at the effects of obesity on walking biomechanics, obese individuals had a wider step width, increased knee movements, and increased ground reaction force.Together, these effects can create a chain reaction that leads to pain and injuries with time. That said, the same study found that obese individuals can reduce the negative effects by simply walking more slowly. And if you’d rather not slow your speed, just be more conscious of your gait and pay attention to how you position your heels and toes with each step.(Use your walking routine to help you lose weight.)Not engaging your coreYou may not have spent time thinking about it, but your core is surprisingly important for supporting proper walking form. The job of your core in everyday movement is to help your body remain upright, to transfer energy from your lower to upper body, and to facilitate coordinated side-to-side movement. Walking requires all three of these things.And if you fail to engage your core while walking, you’re more likely to allow your low back to sway, your shoulders to round forward, and for your posture to suffer. This likely won’t cause pain or problems at first, but over time, these small mechanical inefficiencies and misalignments can lead to bigger problems.So go ahead and check your posture before you hit the road. Roll your shoulders back, make sure your ears “stack” above your shoulders and hips, and without “sucking in,” use your abs to draw your belly button toward your spine. You may also want to tuck your hips slightly under if you have a tendency to allow your low back to sway as you walk.(Learn which side of the road you should be walking on.)Forgetting to use your armsSure, walking is mainly a lower body exercise, but your arms play a role, too! In fact, a 2020 study published in the Journal of Physical Therapy Science found that walking with a restricted arm swing of one or both arms (you know, like when you’re sending text messages to your friends or you put your hands in your pockets) reduced the walking speed and stride of the study participants.And anything that reduces your speed (and engages fewer muscle groups) will essentially make the exercise less challenging, thereby reducing the calories you burn while walking. You don’t need to exaggerate your arm swing or do anything fancy, either. Just make sure you’re allowing your arms to swing naturally as you head out for your walk.Now that you know how to walk properly, learn what to do when walking causes back pain. […]

HEALTH & BEAUTY

Apply these 5 Tennis Exercises to Relieve Your Elbow Pain

Wrist-strengthening exercises can help prevent pain related to tennis elbow. They can also help you get back to playing tennis—plus lots of other activities.Here’s why people need tennis elbow exercisesYou don’t have to be a tennis player to suffer from the so-called “tennis elbow.” In fact, this degenerative, inflammatory ailment—which affects the attachment point of the extensor carpi radialis brevis (ECRB) muscle just above your elbow—can sideline practically anyone with significant and progressively worsening pain.This is because just about everyone uses the muscles of their forearms to extend the wrist when performing daily activities. For instance, typing on a computer or brushing your hair can stress the ECRB (and other) wrist extensor muscles.So if you find yourself dealing with a nagging pain to the outside of your elbow that increases when you extend your wrist (bend it backward, toward the top of your forearm), you might just be dealing with tennis elbow.While you should always seek an exact diagnosis from a doctor or physical therapist to determine the best course of treatment, it will typically include stretching exercises to help alleviate the inflammation before implementing strengthening exercises to help prevent increasing or returning pain.(Start your tennis elbow program with these tennis elbow stretches.)How strengthening your forearms can help tennis elbowGenerally speaking, overuse injuries like tennis elbow occur due to a lack of strength in the affected muscle groups. Tennis elbow, specifically, involves inflammation and degeneration of the attachment point of the ECRB muscle at the elbow (just above the joint).This tendinous attachment point becomes inflamed, and left untreated, the attachment point starts wearing away, leading to gradually more progressive pain and a reduction in grip strength.The thing is, strong muscles help reduce the wear and tear at the joints by supporting movement and preventing excessive strain placed specifically on the attachment points themselves.With weaker muscles, the stronger tendinous attachments take on more of the (completely normal) stress that’s placed on muscles and joints during movement. This is why strengthening exercises are a critical step in helping prevent and alleviate tennis elbow pain (and similar injuries).“Physical therapy is an extremely important part of treatment for tennis elbow,” says Brian Lee, MD, an orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.“As inflammation calms down, strengthening exercises of the forearm and the ECRB should be performed to protect against future injury. Doing so helps patients return to the activities they were participating in which incited the tennis elbow.”Strengthening tennis elbow exercisesAlthough forearm stretches and exercises may not be a mainstay in your workout program, strong forearms are essential for daily movements of the wrist, fingers, and elbow.Alissa Tucker, a master trainer for the AKT fitness brand, suggests the following exercises to strengthen the forearm and help prevent tennis elbow pain.Wrist curlsCourtesy Laura Williams, M.S.Ed., ACSM EP-CTennis elbow involves inflammation of the wrist extensors, but if all you do is strengthen your extensors, your wrist flexors may end up with an imbalance. In addition to exercises that specifically strengthen the extensors, you’ll want to perform exercises for the flexors, too. Standard wrist curls help strengthen the wrist flexors of your forearm.Hold a light dumbbell in your right hand (start with 3 to 5 pounds). Place your right forearm on a table or desk so your palm is facing up and your wrist is extended over the edge of the table—your wrist should be straight. Lower the dumbbell toward the floor, extending your wrist, then reverse the movement and curl the dumbbell up as high as you can without moving your forearm. Perform three sets of 10 to 12 reps before switching sides.(Alleviate carpal tunnel pain with these treatments.)Reverse wrist curlsCourtesy Laura Williams, M.S.Ed., ACSM EP-CReverse wrist curls are one of the main movements for strengthening your wrist extensors, and specifically the ECRB muscle. Depending on where you are in physical therapy, you may start performing this exercise without a dumbbell, simply working on the movement without added resistance.Hold a light dumbbell in your right hand (if using resistance, start with 1 to 5 pounds). Place your right forearm on a table or desk with your palm facing down, your wrist extended just over the edge of the desk—your wrist should be straight. Lower the dumbbell toward the floor, flexing your wrist, then reverse the movement and curl the dumbbell up as high as you can (performing a wrist extension) without moving your forearm. Perform three sets of 10 to 12 reps before switching sides.(Learn to keep your hands pain-free while at work.)Dumbbell twistsCourtesy Laura Williams, M.S.Ed., ACSM EP-CYou’re probably aware the wrist performs more movements than simply bending and extending. You can also twist your wrist and move it side to side. These movements require wrist muscle coordination (either contracting to perform the movement, or relaxing to allow the movement), which makes strengthening all of them important. Dumbbell twists help strengthen the pronator and supinator muscles of your wrists that support the twisting action.Sit tall in a chair, your feet planted shoulder-distance apart. Hold the end of a light dumbbell (start with 1 to 3 pounds) in your right hand. Lean forward and place your right elbow on your right knee, your arm and leg aligned, with your palm facing up. Twist your right hand, turning it until your palm faces down. Hold for a moment, then twist back to the original position. Perform three sets of 10 to 12 repetitions before switching sides.(Try these 14 upper-body dumbbell exercises.)Towel twistCourtesy Laura Williams, M.S.Ed., ACSM EP-CThe towel twist simultaneously works your flexors and extensors in a coordinated (and fairly common) action. It’s simple: You’re essentially “wringing out” a towel, but intentionally contracting your forearm muscles as you do so.Sit tall in a chair with your feet hip-distance apart, feet flat on the ground. Grip a smallish towel (like a dish towel or hand towel) in both hands with your palms facing down, allowing a few inches of space between your hands. Holding the towel comfortably in front of you (elbows bent, if desired), extend your left wrist up as you flex your right wrist down in a coordinated action, actively contracting the necessary forearm muscles. Squeeze for a second, then reverse the movement, flexing your left wrist as you extend your right wrist. Perform three sets of 10 to 12 repetitions total.(These 4 forearm stretches can help improve wrist pain.)Sock squeezeCourtesy Laura Williams, M.S.Ed., ACSM EP-CBecause the ECRB muscle originates above the elbow and inserts itself at the base of your middle finger, weakness or pain of the ECRB muscle can affect your grip strength. The sock squeeze helps strengthen your grip, using the muscles of your forearms and fingers to perform the coordinated action.Hold a pair of balled-up socks in your right fist. Squeeze as tightly as you can for roughly five seconds, then relax for 10 seconds. Repeat 10 to 12 times on one side before switching hands. Start with a single set, and as you get stronger, add one to two more sets.(What you need to know about arthritis.)Next, address your rounded shoulders with these exercises. […]

FINANCE & TECH

Indian Car Sales To Overtake Chip Shortage And Coronavirus Stricken Germany’s; Report

More cars will be sold in India this year and next than in Germany, thanks to European shortages in semiconductors lasting into the first half of 2022 and the latest version of the coronavirus now causing much disruption to sales in Europe, according to a report by the Center for Automotive Research (CAR).
Don’t expect a full-throttle global recovery until 2023.
Over the years, the automotive industry has traditionally battled overcapacity and seen its profitability threatened by manufacturers seeking to offload a surplus of vehicles sometimes at any price. Now, as demand has revived following the long coronavirus shutdown, the reverse is true, as buyers clamour to replace old vehicles and find supply thin and long waiting lists.

Not surprisingly, profits for mass car makers like VW crumbled as sales dived, but paradoxically premium manufacturers like BMW, Mercedes and Tesla

TSLA
were able to concentrate on selling high margin cars and SUVs. High demand meant little pressure to cut margins to encourage sales and overall profits were boosted.

Duisberg, Germany-based CAR said global sales will rise 3% this year to 70.5 million after falling 14% the previous year. Sales in Germany will slide 8% to 2.7 million, while India’s will jump 20% to 2.9 million. Sales in the U.S. will gain 4% to 15 million and China’s will be up 2% to 20.2 million.

The pre-pandemic peak of 79.7 million won’t be achieved by 2023, but this might be approached in 2025.
Things will start to turn around next year as German sales advance to 3 million, U.S. and China rise 5%, while India slows to 5% growth and 3.1 million.

Electric cars will give a big boost to German sales in 2023.
“It’s (the global car market) currently a rare phenomenon. The supply side of the market is paralyzing. Overcapacity has caused problems in the last 30 years. There are currently production downtimes due to the side effects of the coronavirus pandemic, delivery bottlenecks for semiconductors, logistic turbulence, and increases in raw material prices. A full recovery is unlikely to take hold until 2023,” CAR director Professor Ferdinand Dudenhoeffer said.

“Only in the 2nd half of 2023 can one expect strong double-digit growth in the German car market,” Dudenhoeffer said.
“It remains to be seen whether Germany can overtake India again. In 2023 the supply backlog in Germany will be resolved, while with the average age of German cars and SUVs more than 10 years, high new vehicle sales are expected and electric cars will driving the wave of renewal,” he said.
Meanwhile, the total value of German car sales is likely to remain well ahead of India’s for a while yet.
Maruti Suzuki has close to a 50% market share in India, followed by Hyundai Motor India, Mahindra & Mahindra, and Tata Motors. […]

FINANCE & TECH

What’s Next For Bitcoin After It Fell To $42,000 And Recovered?

Bitcoin prices have suffered some intense volatility lately, falling to their lowest since September.
The digital currency reached $42,019.86 yesterday, CoinDesk figures show.

At this point, the cryptocurrency was down close to 40% from the all-time high of nearly $69,000 it reached last month, additional CoinDesk data reveals.
When explaining this sharp decline, several analysts pointed to spot selling. The downward price movement that resulted fueled a long squeeze, creating further losses, CoinDesk reported.
Since that time, the digital asset has bounced back, repeatedly moving toward $50,000 both yesterday and today.
[Ed note: Investing in cryptocoins or tokens is highly speculative and the market is largely unregulated. Anyone considering it should be prepared to lose their entire investment.]

Following these latest price movements, several technical analysts weighed in on the key levels of support and resistance that market observers should watch going forward.
Crucial Resistance Levels

Ben McMillan, CIO at IDX Digital Assets, commented on the matter, stating that “$50k will be a key psychological level that bitcoin bulls will be eyeing to see if bitcoin can bounce back into $50k territory quickly and hold.”

“After that, $53k has been the key level that saw some resistance back in September as well as during the rally in October,” he stated.
Armando Aguilar, vice president of Digital Assets Strategy for Fundstrat Global Advisors, also pointed out the key levels bitcoin could hit if it keeps rising.

“Tradingview.com indicators show us that [the] resistance area is at $52k – $53k, if resistance breaks those levels we see the next resistance level coming around $57k-$58k.”
Aguilar also spoke to recent improvement in the Relative Strength Index, a momentum indicator that analysts use to get a better sense of whether an asset is either oversold or overbought.

“RSI saw a higher low despite the market downturn,” he stated. “This is important because it provided a good sign for the speed of recovery.”
Important Support Levels
Experts also shed some light on where bitcoin could go if traders push it lower.
“As predicted, after breaking below the daily Ichimoku cloud, Bitcoin’s price touched on two out of three key psychological levels traced by Fibonacci on Saturday before correcting some of the losses,” said Kiana Danial, CEO of Invest Diva.
The indicator she mentioned, the Ichimoku cloud, takes several averages and incorporates them into a single chart, which then displays an asset’s trend, momentum, support and resistance.
“On Sunday, the BTC/USD pair opened below the 50% Fibonacci retracement level of $49,500,” she stated. “This indicates the bearish momentum has not completely stopped yet.”
“The key support levels following the Fibonacci retracement strategy are now at $44,800 and $40,700, with the neckline of the potential long-term double top chart pattern laying on $31K.”
McMillan also commented on important price levels the world’s most prominent digital currency could encounter if it pushed lower.
“On the downside, $47-$48k is the support level that bulls would want to see hold. If bitcoin breaks back below that threshold, then it could re-test $40k-$42k quickly,” he stated.
Aguilar also offered some input on the matter, noting that “Traders should keep a close eye on resistance levels of $52k – $53k as it may lead to market over reaction and retest levels in the mid $40ks.”
Katie Stockton, the founder and managing partner of Fairlead Strategies, LLC, provided additional perspective on bitcoin’s recent price movements and outlook, suggesting that traders use a “wait and see” approach in a tweet she posted yesterday.
“An overnight downdraft has #bitcoin below widely watched $53K support – rarely a good idea to sell into this kind of move, rather wait to see if the breakdown is confirmed (we will know by Monday),” she wrote.
Disclosure: I own some bitcoin, bitcoin cash, litecoin, ether, EOS and sol. […]

LIFESTYLE PRODUCTS

Personalized Mens Wallet Trifold Mens Wallet Leather Wallet | Etsy Canada

This personalized RFID blocking leather trifold wallet makes a great keepsake. Give your loved ones the joy!This is the perfect gift for a son, Father, groomsmen, husband, Father of the bride on Birthday, Anniversary, Wedding, Graduation, Christmas. Or it may simply be a love note!This trifold wallet made of slim and soft genuine top grain cowhide leather with RFID blocking material.RFID lining – every pocket is shielded, protecting your identity even when open.*************************************************************************************Attention! This listing contains two different trifold models: wallet # 1 and wallet # 2. Look carefully, each photo is signed: wallet # 1 or wallet # 2. Also carefully select in the line “Wallet color and #model” the model of wallet you need # 1 or # 2.COLOR: Wallet #1 is presented in the following colors: Black, Brown, Toffee, Black/Toffee, Antique Saddle.Wallet #2 is presented in the following colors: Black, Toffee, Black/Toffee.See the last photo of an item with colors.Note that each monitor distorts color reproduction.*************************************************************************************SIZE: folded 4″ x 3″*************************************************************************************CONTENT inside:#1 Wallet:- 1 slot for driver license/ID- 7 slots for cards- 2 compartments for cash/receipts/bills/checks- 2 internal slots for keys#2 Wallet:- 1 slot for driver license/ID- 16 slots for cards- 2 compartments for cash/receipts/bills/checks- 2 internal slots for keysPlease note that the lining fabric is changing. And it can always be different: different colors, different patterns on the fabric. We mainly use striped patterns in dark colors.*************************************************************************************PERSONALIZATION:We will put text of any length under your responsibility. But remember – the longer the text, the smaller the font and poor readability.The following is just our recommendation:- FRONT: usually front engrave initials/monogram.Initials are composed of two or three letters of the same size. Monogram consists of three letters, the middle letter of which more than extreme letters.If you want the text in front, then write me a message.- INSIDE: secret message can be placed inside on place 1 (max 60 characters), place 2 (max 60 characters), place 3 (max 60 characters), place 4 (max 40 characters), place 5 (max 80 characters). Look at the photos.- BACK: place 6 available space for your text (max 100 characters). See all photos.When counting characters spaces and punctuation marks count too!Your personalization write a note to the order. If you do not want your text was in quotation marks, do not write them, please.The engraving on the leather always turns out differently and the color is impossible to predict. Since leather is a natural material, and the color of the engraving depends on the ph composition of the leather. It happens darker, it happens lighter. The quality is always good, the engraving will never be erased, but over time, the color may also change: it may become darker or lighter.Please note that for better visibility of the engraving, do not look at a right angle at the wallet. You need to hold the wallet in your hands at an angle to the light source, as in all my photos, then the engraving is perfectly visible.*************************************************************************************CONTACT:If you have questions how to order and how to choose the personalization option, then do not hesitate to ask! Write messages that promise to respond within 12 hours.*************************************************************************************We suggest you visit the other stores of our family’s creativity!”LeatheRinGoods” Personalized leather keychains https://www.etsy.com/shop/LeatheRinGoods?ref=hdr_shop_menu”KolesovArt” Paintings on Canvashttps://www.etsy.com/shop/KolesovArt?ref=hdr_shop_menuThank you for your visit! Enjoy the shopping! […]