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      The Most Effective Stretches to Prepare You for the Trail

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      Even what seems like the most benign hiking trail can result in a twisted ankle, pulled muscle, or worse if you don’t prepare properly. The most effective method of readying your body for the rigors of the trail is consistent stretching.
      We suggest stretching all of the main muscle groups used in hiking, but also pay attention to your particular needs, and take them into account. If you have weak ankles, make an extra effort to strengthen them. Same goes for calf muscles, tight hamstrings, and any other muscle group you may have issues with.

      First up: activating and strengthening your core. Having a strong core is imperative for successful hiking, and affects every other part of your body, from your back muscles, to posture, to flexibility in the legs.
      According to Popsugar, the core muscles consist of your abdomen, hips and lower back. Each of these groups plays an integral part in maintaining muscle health on the trail. Popular core stretches include child’s pose, cobra, spine rotation, and more.
      The standing stretch is a staple among hikers and other athletes. Photo: Abigail Keenan/Unsplash
      Second, we have what are arguably one of the most important muscle groups when it comes to hiking—the quadriceps. These are the muscles on the front of your thighs, and are responsible for most of the power generated during hiking. The quads also help extend and straighten your knee with each step, so it’s important to keep them limber.

      Stretching the quads is relatively easy, and can be performed before or after a workout. If you choose to stretch prior to warming up your muscles, place extra emphasis on being as gentle as possible to avoid pulling a muscle.
      We recommend the standing stretch. Stand on your right foot, and grab your left shin by bending your leg upwards behind you. Pull you shin toward your body, and hold for 30 seconds. Repeat the process on your right leg.

      Next up are the hamstrings, which work together with the quadriceps to carry you forward as you make your way along the trail. Tight hamstrings can result in extreme discomfort on the hiking trail, and in severe cases, can cause pulled or torn back muscles.
      This guy definitely stretched before hitting the trail. Photo: Kimon Maritz/Unsplash
      To stretch the hamstrings effectively, it’s best to wait until after your workout, when muscles are warmed up. Otherwise, stretching could lead to injury. Here are six of the best hamstring stretches to maintain health of the back, legs and knees.
      Last (but not least) on the list are calf muscles—a muscle group key for hiking. These powerhouses support each step, flexing and pivoting as you move along the trail.

      One of the most effective stretches to prevent calf injury is the downward dog—this move targets the muscles in your lower legs for a deep stretch.
      Happy trails!
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      How Philly Chef Michael Schulson Lost 35 Pounds in Less Than 3 Months

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      When COVID-19 forced chef and restaurateur Michael Schulson to halt his always-on-the-move schedule, the 61-year-old had no choice but to find a change of pace. Here’s how he lost 35 pounds in two and a half months. When your entire career revolves around food—creating dishes, prepping, cooking, taste-testing—it’s not easy to maintain a steady weight or […] More

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      100 Ways to Burn Fat Fast

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      To stoke your metabolism and prime your body to drop fat, you’ve got to go beyond the basics. Here are 100 tried-and-true methods to help you lose weight fast.1) Eat six small meals a day Stoking your body with food every three to four hours can rev your metabolism to the max. Not every one needs to be a sit-down affair.2) Run 10 100-yard sprints Sprinting can burn up to 500 calories.3) Wait 20 minutes before getting seconds Slow things down to avoid excessive food intake.4) Use a smaller dinner plate The smaller plate will limit how much you can pile on. Check out these other mind tricks for healthier eating.5) Use a blue dinner plate Studies show the color has an appetite-suppressing effect (as opposed to red and yellow plates).6) Sub in nonfat Greek yogurt for mayo and sour cream You’ll save 700 cals and 100 cals per half cup, respectively. See what other food swaps you can make to cut 500 calories a day.7) Eat peanuts from their shells You’ll nosh on 50% fewer nuts in a sitting just trying to peel before eating.8) Chew on sugar-free mint gum after a meal Mint flavors send signals to your brain that it’s time to stop eating.9) Snack on pistachios The nuts are much healthier than chips and pretzels.10) Take up power yoga You can burn up to 344 calories a class.11) Train fasted once a weekFasted workouts may help keep adrenaline high and blood sugar low.12) Run intervals to burn it up Turn your body into a fat-fighting furnace by alternating sprints with jogs. Here are 8 you can do on the treadmill.13) Replace your morning bagel Ditch the bread for a bowl of oatmeal and protein-packed eggs.14) Work out with your partner Couples who train together are 34% more likely to stick to their workouts.15) Eat at the kitchen table Don’t park on the couch when chowing down.16) Drink more water Being dehydrated can fool your body into feeling hungry.17) Poach (don’t fry) your proteinEggs, poultry, and fish are healthier when prepared this way.18) Hit the pool Swim laps or run in the water, if you can touch the bottom safely.19) Take a real “before” photo You’ll be more motivated knowing what you look like and where you want to go.20) Switch to skim milk for coffee Ditch the cream and sugar and save 105 calories. Try these other healthy add-ins, too.21) Bike to work Get pedaling to burn 500 calories an hour. More

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      Here's Why Mental Stamina Is Crucial to Physical Success

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      Many of us know the importance physical activity—better sleep, weight loss, longevity, elevated mood—these are the only the beginnings of a long and diverse list. For all that action junkies know about the benefits that being active can bring, however, how many of us practice the other half of the equation?… Mental stamina. What It’s […] More

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      The Hidden Cost of Living in a Polluted City

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      You’d probably guess that air pollution is bad for your heart and lungs, but how about your eyes? According to scientists at the University College London, people who live in cities with high pollution levels are at least 6 percent more likely to develop glaucoma, a debilitating eye condition that can lead to irreversible blindness. […] More

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      Can Testosterone Therapy Cause Blood Clots in Men?

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      A warning to men under 65: A JAMA Internal Medicine study found that men on testosterone therapy are about twice as likely to suffer a deep vein blood clot versus before treatment, even if it’s for hypogonadism, a condition in which the body doesn’t produce enough testosterone. 6 Best Fixes for Hair Loss The odds […] More

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      Is Calorie Restriction the Panacea to Good Health and Longevity?

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      As we age, it can seem like our bodies are breaking down. We lose our hearing, our vision, our mobility, and our memory. We develop back pain, neck pain, diabetes, and depression. But one recent study, published in Cell, suggests calorie restriction is a comprehensive way to solve most aging ails. Aging, the study’s authors […] More