Summer Hikes for Lots of Fun (and Serious Fitness Too)
State
By Eat Right Montana
As gas prices rise and concerns about the environment grow, many families are looking for vacations that are both less expensive and more natural. Taking a hike can be a fun - and very inexpensive - way to give your family quality time with each other and with nature at the same time. (And, don't tell the kids, but hiking is also a fabulous way to get everyone off the couch and into good shape while enjoying the great outdoors.)
"Montanans are really fortunate when it comes to hiking opportunities," says Thomas Baumeister, education bureau chief for the Montana Fish, Wildlife and Parks (FWP) in Helena. "Our families can enjoy thousands of trail miles - right outside their front door or just a few minutes away in many cases. Taking a hike on a lovely summer day really is a very special opportunity - for family members to connect and to discover the natural wonder all around them."
In addition to the trails in local, state, and national parks, Montana's Wildlife Management Areas (WMA) offer abundant opportunities for hiking. The primary focus of WMAs is to provide vital habitat for elk, deer, ducks, geese, pheasants, grouse, and other wildlife. Many also allow for public recreational pursuits during the summer months. The FWP has a searchable database of WMA locations and recommended activities at http://fwp.mt.gov/lands/searchwmas.aspxBaumeister sees hiking as a powerful activity. "It's very different than many other things that we do with our kids, like watching them play ball or driving them to dance," he said. "On a hike, adults and kids are doing the same thing at the same time. In our hectic world, taking a hike cuts down on the background noise and allows us to really talk - and listen - to each other."
Here are a few of his thoughts on how to make family hikes successful adventures rather than intense ordeals:
- Take advantage of expert advice: If you are unfamiliar with an area, take a friend or family member who has been that way before. Go with a hiking club or talk to folks at the outdoor store, so you can be properly prepared for any risks.
- Choose the right distance: With young folks, it's not the distance you go, it's what you do along the way. Start with short, easy hikes and gradually move up to more adventurous ones, as everyone gets stronger and more confident.
- Make it fun: Children love to explore new areas - and to discover the details of seemingly unimportant rocks and pieces of wood. Let your child take the lead and take as much time as they need to smell the flowers or splash in the creek.
- Take plenty of treats: Hiking is hard work, especially when you have short legs! Bring plenty of water and snack choices, like string cheese, granola bars, and trail mix (nuts, sunflower seeds, dried fruit, cereal pieces, and chocolate bits).
"Taking a hike is a welcome excuse to get away from our stressful, over-scheduled lives," says Baumeister.
"Probably the best, but often difficult, thing for adults is to let children set the pace for a hike. At a child's pace, you can observe the world in the same way that they do and see things that you might have otherwise missed. With a little attention and creativity, each person can have some time to enjoy and to share the inspiring natural world with the rest of the family."
Four Smart Ways to Take a Hike
Walking through beautiful surroundings is good for the body, mind, and spirit. Taking a hike in any of Montana's fifty-six counties is a wonderful way to get the physical activity your body needs, along with the connection to nature that all humans seem to crave. Getting kids into the hiking habit early can help to prepare them for many of life's challenges - both physical and mental. To avoid the agony of constant "are-we-there-yet" questions, keep children occupied with learning to observe their natural environment - by taking photographs or identifying plants, animals, insects, and/or birds. The secret to fun family hikes is plenty of well-timed breaks for rest, fluids, and food.
* Walk smart with the right shoes and socks. Happy feet are essential for happy hiking, especially for children. If you want children to grow up with a love of hiking, they need well-fitting shoes and breathable socks. Sturdy sneakers (with firm soles) may be fine for in-town walks and shorter hikes. However, boots or trail shoes with good ankle support are essential for longer hikes or rough paths. To avoid painful problems on a hike, try out shoes or boots (especially new ones) around the house before you hit the trail.
* Be sun smart with lotions, clothes, hats, and glasses. Smart sun protection is all about layers. The first layer is a broad-spectrum sunscreen with an SPF of 15 or higher. Cover all skin that may be exposed with plenty of sunscreen (reapply every 2 hours and after swimming). The next layer is loose-fitting clothing over as much as your body as is comfortable. The final is a wide brimmed hat and sunglasses that block 99-100 percent of UVA/UVB rays (check label). For more on sun-wise habits, visit http://www.epa.gov/sunwise/kids.html
* Enjoy plenty of smart beverages. Staying hydrated is one of the keys to enjoying any physical activity. Getting enough to drink will help your endurance and maintain a positive attitude. Refreshing water - brought from home or safely filtered from a stream - is your smartest bet. Sports drinks or powdered lemonade may be nice for those who won't drink enough plain water. A good rule of thumb is 1 quart every 2 hours for adults - more if you are in extreme hot, cold, or dry weather, or at higher altitudes.
* Bring along smart trail foods. Eating right on the trail means having plenty of easy-to-eat, high-energy snacks to carry your body throughout the hike. Make sure that your trail treats are foods that travel well and that your hikers really enjoy. Eating too little can lead to dizziness, nausea, and cramps. Some favorite food tips from veteran hikers: tuna (pop-top cans or pouches) on bagels or crackers; cheese (hard cheddar or string) with whole wheat crackers; nuts and dried fruit; and beef jerky.
Looking for fun hikes in Montana?
Big Sky country's official travel site lists hikes by region and city at http://www.visitmt.com/tripplanner/thingstodo/hiking.htm
The site offers detailed descriptions and printable maps of selected hikes. It also describes ten essential survival items, so you'll have what you need in tough outdoor situations. As the Scouts' motto reminds us, the best way to have a great hiking experience is to always be prepared for the worst.
(This column was produced by EAT RIGHT MONTANA, a coalition promoting healthy eating and active lifestyles. Past and current issues of Eat Right Montana's monthly nutrition and physical activity recommendations can be downloaded free at http://www.eatrightmontana.org/eatrighthealthyfamilies.htm
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