Benefits of hiking on your body (plus other tips!)

Compared to walking on a flat surface, hiking places twice as much pressure on your joints. This is because stepping on natural surfaces and uneven terrains causes instability in the foot and ankle, creating huge strains on the joints and muscles of the legs and upper body. In turn, more muscle activity is required for rebalancing and support.~~Thus, it is important to ensure that you are carrying a backpack which is suitable for your hike i.e. not one that is too big which will carry too much unnecessary weight, nor too small where you will not be able to fit all your essentials.~~PRO-TIP: ~Here’s a rough rule of thumb on picking your backpack volume!~- Half-day hike: 10L - 30L~- Weekend hike (1- 3 nights): 40L - 50L~- Multi-day hiking trip (3 - 5 nights): 50L - 70L~- Expedition (> 5 nights): 80L - 110L or more

Some simple precautions can be taken to improve stability as well as prevent any unwanted injuries. Be mindful of the steps you take, and place your feet down carefully — landing heavily can irritate the knee joints and cause bursitis or mild arthritis.~~Instead of walking straight down a slope, embark on a "zigzag" route instead to make it easier on your joints. If required, grab onto nearby trees and branches for support.~~PRO-TIP: ~Go for hiking shoes half or one size larger than your usual size. Due to the unpredictable weather in Singapore, waterproof hiking shoes/boots offering a good grip are highly recommended. Make sure the insoles are comfortable and also have adequate cushioning to absorb impact while hiking downhill.

In short, the answer depends on the weight of your backpack as well as the surface and terrain of the hiking trail you are embarking on.~~With a backpack of more than 40L, it is primordial to use hiking poles!~~Moreover, if used correctly, hiking poles are helpful in cushioning the shock on your joints by reducing the impact of walking on knees, especially when going downhill. In fact, it distributes physical effort between your arms and legs, allowing for a more balanced whole body workout.~~Last but not least, falls can be prevented thanks to its ability to improve balance.~~PRO-TIP: ~Hiking poles can double up as multi-purpose items that can be used to pitch tarps/shelters and clear out dense vegetation along off the beaten paths too!