BMC - WALKING for Physical Fitness (Mt. Apo)

Seriously.

Walking is one of the best exercises to trim up of your body into a new you. It has so much benefits that it can help anyone prepare for major climb. We did actually engaged in long walks to prepare for Mount Apo climb. Of course, you can ask why walk when you can run.

But hey you can't run all the time. sometimes you have to take it slow and smell the flowers along the way. Major climbs are not about running but of sustained long walks on rugged terrain.

But if your interested in running here's the link to my BMC Running Hub:

Walking has a lot of health benefits. Take a look at this list and tell me if walking is such a bad idea.

• Reduce risk of coronary heart disease and stroke
• Reduce high cholesterol
• Lower blood pressure
• Reduce risk of colon cancer
• Reduce body fat
• Help control body weight
• Increase bone density and help prevent osteoporosis
• Help with osteoarthritis
• Reduce risk of non-insulin dependent diabetes
• Help with overall flexibility
• Increase mental well being
• Improved sex life. Porn style. (kidding!!!)

Walking simply makes you fit as a fiddle. And since your fit and healthy that implies your chances of living longer is increased two fold unless you fall into cliff because you smelled all the flowers and forgot to see the ravine in front of you. The simple act of walking at least 30 minutes a day can give you more years to enjoy.

Our preparation for our climb for Mount Apo included several hikes and treks along the countryside carrying fully loaded backpacks. Our longest hike was 22km under the blistering heat of the sun.

The gear listed below are those that we used or rather most of us had. You might be interested in getting some of them.

Proper equipment is needed to fully enjoy walking. Since walking is about using your feet to get yourself from point A to point B, obviously, you have to get the proper gear. A pair of trail running shoes would just do job. Plus you can also use it for running and just about all other outdoor activities.

A good pair of sunglasses would help protect your eyes from the glare. A boonie or bush hat would shield your head from light rain and the heat of the sun. Of course, bringing an umbrella in case of rain won't hurt either. But the most important is the hydration belt. This belt will help you carry your water or whatever you bring to help keep yourself hydrated. A hydration belt has pockets for your mobile phone, food, wallet, money and energy bars.

But of course you won't need it you'll just be walking around the neighborhood. I was kinda thinking of long hikes here ok?

There's the MP3 player. It doesn't have to be an ipod. But let's face it... ipods are cool. A music player will keep you company i.e. if you walk alone. Or your death if you keep listening to it while smelling the flowers so that you fail to hear bus barreling down you... (kidding)

Don't forget to bring a camera. It doesn't have to be a dslr. I recommend the the Pentax W90. It's a rugged camera for rugged activites. You can even use it to bang the heads of rabid dogs that might have an interest in biting a chunk out of your legs. :-)

It would be wise to bring a multi tool like a Leatherman.  You'll  never know when you'll need it. Like I used to say "Better to have it and not need it than to need it and not have it." Bow.

Use proper technique
Use the correct posture. why? It prevents back pain and you'll be able to breath easier.

• Stand up straight and do not arch your back. Don't be an old man
• Leaning back or forward puts strain on the back muscles.So don't lean
  
• Eyes forward and look at least 10 seconds in front. Meaning you're anticipating the location of all objects in front of you in a span of ten seconds. Very useful when walking on the highway.
  
• Reduces strain on neck and back by putting your chin up. Unless you have a double chin. Ahahahaha!!!
  
• Relax your shoulders to ease out the unnecessary strain
  
• Suck in your stomach.This can help build up you abs.

Warm up
Warm up first to prevent injuries and muscle cramps. Walk slowly for the first 5 minutes and increase your pace once you feel warmed up.

Stretch
Stretch as much leg muscles as possible after warming up.  Stretch your calves, hamstrings, glutes... etc.  Believe me. Proper stretching is the best preventive measure against muscle cramps and injuries

Cool down after each walking session
Of course there's the cool down to reduce stress on your heart.  Just do the reverse of your warm up and do a little stretching after.  do this after every walking session.